Cardio Exercise · Dumbbell
Dumbbell Burpee
The demonstrated dumbbell burpee moves from standing to a straight-arm plank on dumbbell handles, then back up with a small jump while the weights stay at the sides. It does not include a push-up, a clean to the shoulders or an overhead press.
Go to the movement stepsCheck your setup before you start
This version carries the weights down at the sides. A burpee followed by a clean and overhead press requires different instructions and is not shown here.
- Equipment and support: Two light, stable dumbbells that cannot roll or tip under hand support, and a firm non-slip floor.
- Stand holding one light dumbbell in each hand at your sides. Check that both dumbbells stay stable when set on the floor.
- Do not support your body on dumbbells that roll or tip. Use the unweighted version if stable handles are unavailable.
This summary uses the checked guidance on this page. Read the full movement steps and compare the demonstration before starting.
Also known as: Db Burpee, Dumbell Burpee
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Dumbbell Burpee
- Stand holding one light dumbbell in each hand at your sides. Check that both dumbbells stay stable when set on the floor.
- Bend the hips and knees and place the dumbbells on the floor beside your feet, keeping hold of the handles.
- With the weights stable, hop both feet back into a straight-arm plank.
- Hop the feet forward toward your hands, then stand with the dumbbells remaining at your sides.
- The demonstration finishes with a small vertical jump. Land under control with the weights still down and reset; learn the unweighted transitions first.
Dumbbell burpee versus burpee to press
This version carries the weights down at the sides. A burpee followed by a clean and overhead press requires different instructions and is not shown here.
Quick Exercise Facts
Compare the support setup
Choose the guide that matches your equipment and support points.
- Unweighted burpeePractise the floor transitions without dumbbell support.
Cardio Pacing & Duration
Begin with a short bout you can complete while maintaining the demonstrated movement. Use time, distance or manageable repetitions appropriate to the activity, then build duration gradually before increasing effort.
For moderate aerobic effort, you can generally talk but not sing. Machine levels, speeds and calorie estimates are not interchangeable between people or equipment.
Technique & Form Tips
The dumbbell handles support the hands during the plank, and the weights remain at the sides during the standing and jumping phases. An overhead press changes this into a different exercise sequence.
Common Mistakes to Avoid
- Unstable dumbbells: Do not support your body on dumbbells that roll or tip. Use the unweighted version if stable handles are unavailable.
- Adding an overhead press: The weights remain beside the body in this demonstration; they do not move to the shoulders or overhead.
- Losing control of the weights: Use a manageable load and pause if you cannot place, lift or land with the dumbbells steadily.
How to Breathe During This Exercise
Breathe steadily throughout the movement. Slow down or pause if you cannot maintain your breathing and technique.
Add the Dumbbell Burpee to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort and Control
Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: CDC on aerobic activity intensity. Follow the specific movement steps above for this variation.
Cardio Training Focus
The Dumbbell Burpee is a conditioning activity. Follow its specific movement steps and choose a pace you can control; the cardiovascular system is a training focus, not a single muscle to squeeze or isolate.
More Cardio Exercises
Astride Jumps with Side Arm Raises
Alternating Step-Back with Floor Reach
Bear Crawl with Knees Off the Floor
Burpee without a Push-Up
Fan Bike with Moving Handles
Alternating High-Knee Running
Related trunk movements
Seated Arm Ergometer
Wall-Supported High Knees
Jack Burpee with a Plank Jack
Straddle Jack Jump
Jump Rope
Mountain Climber
FAQ
- How should I pace the Dumbbell Burpee?
- Begin at an effort that lets you maintain the demonstrated movement. For moderate aerobic effort, the CDC talk test means you can generally talk but not sing. Pace and duration depend on your experience, fitness and the activity; a machine's level is not a universal intensity.
- What equipment do I need for the Dumbbell Burpee?
- You do the Dumbbell Burpee with Two light, stable dumbbells that cannot roll or tip under hand support, and a firm non-slip floor. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Dumbbell Burpee?
- Watch for unstable dumbbells: Do not support your body on dumbbells that roll or tip. Use the unweighted version if stable handles are unavailable.. Reduce the effort or stop if you cannot maintain the setup.
- How long should I perform the Dumbbell Burpee?
- Use a manageable bout of time, distance or repetitions suited to the activity. Start short, then build duration gradually before adding harder effort. Continuous machine work and short bodyweight circuits need different pacing; there is no single sets-and-reps target for all cardio movements.