Dumbbell Burpee

Advanced

Cardiovascular System

Dumbbell

Dumbbell Burpee is a graduate-level take on the pattern, using independent dumbbell loading to deliver heart-rate control at real speed.

How to do Dumbbell Burpee

Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
Lower your body into a squat position, placing the dumbbells on the ground in front of you.
Kick your feet back into a push-up position, keeping your body in a straight line.
Perform a push-up, bending your elbows and lowering your chest towards the ground.
Jump your feet back towards your hands, landing in a squat position.
Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.
Press the dumbbells overhead, fully extending your arms.
Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions.

Add to an AI Workout Plan All Cardio Exercises All Dumbbell Exercises

Dumbbell Burpee Sets and Reps by Goal

Strength

10 rounds of 30 seconds all-out with 60 seconds of easy movement. Track rounds completed at full quality, not total time on the clock.

Hypertrophy

5 rounds of 3 minutes hard with 90 seconds easy. Add one round before you add intensity to the rounds you have.

Endurance

40-60 minutes steady, or 3 blocks of 12 minutes at threshold. Hold the same effort from the first round to the last.

Common Dumbbell Burpee Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Skipping the easy portion between hard efforts

Treat recovery as prescribed work so the next effort keeps its quality.

Easier and Harder Than Dumbbell Burpee

Easier progression

Jack Burpee

Swap Dumbbell Burpee For

Jump Rope

Bear Crawl

Stationary Bike Walk

Dumbbell Burpee — Frequently Asked Questions

How do you do the Dumbbell Burpee?

Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand. Lower your body into a squat position, placing the dumbbells on the ground in front of you. Kick your feet back into a push-up position, keeping your body in a straight line. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Burpee work?

The Dumbbell Burpee primarily targets the cardiovascular system. It is classified as a cardio exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Burpee should I do?

For muscle growth: 5 rounds of 3 minutes hard with 90 seconds easy. Add one round before you add intensity to the rounds you have. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Burpee good for beginners?

Not usually. The Dumbbell Burpee is an advanced movement that assumes existing strength and joint control. Build up through easier cardio progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Burpee?

Try the Jump Rope, Bear Crawl or the Stationary Bike Walk. Each trains the cardiovascular system with a similar movement pattern, so you can swap based on the equipment you have available.