Exercise 1201 · REF 0JtKWum
Adding dumbbells to a burpee turns a bodyweight conditioning move into a hybrid strength-cardio exercise, since the arms have to control the weight through the squat thrust, plank, and stand-up phases instead of swinging free. The extra load mostly shows up as grip and shoulder fatigue by the later reps rather than in the legs, which are already working hard from the burpee itself. It's a brutal but efficient way to combine conditioning with light loading in one movement.
How to 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.
- 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.
Muscles Worked
The Dumbbell Burpee primarily targets the Cardiovascular System, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves, Shoulders, Triceps, Core.
More Cardio Exercises
Astride Jumps (male)
Back And Forth Step
Bear Crawl
Burpee
Cycle Cross Trainer
Half Knee Bends (male)
More Cardiovascular System Exercises
Equipment Alternatives
Don't have dumbbell? These target the same cardiovascular system with different equipment.
FAQ
- What muscles does the Dumbbell Burpee work?
- The Dumbbell Burpee primarily targets the cardiovascular system, with the quadriceps and hamstrings, calves, shoulders, triceps, core assisting.
- What equipment do I need for the Dumbbell Burpee?
- The Dumbbell Burpee is done with a dumbbell.
- What's a good alternative to the Dumbbell Burpee?
- If you don't have access to a dumbbell, the Astride Jumps (male) targets the same cardiovascular system using body weight instead.