The dumbbell burpee is a loaded version of the standard burpee where you hold a pair of dumbbells throughout the entire movement. The added weight increases the demand on every muscle and dramatically intensifies the conditioning effect. It is a brutal full-body exercise that builds strength, power, and cardiovascular capacity simultaneously.
Muscle Group
Cardio, Chest, Glutes, Quadriceps
Equipment Required
Dumbbell
Type
Cardio
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Brutal full-body conditioning effect
- Builds strength and power simultaneously
- Time-efficient combination of multiple movements
- Trains the chest, legs, shoulders, and core
- Drives heart rate up fast
- Excellent finisher for any workout
How to perform
- Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.
- Hinge down and place both dumbbells on the floor at shoulder-width apart, gripping them firmly.
- Jump or step both feet back into a high-plank position with hands on the dumbbells.
- Optional: perform a push-up with hands on the dumbbells. Keep your body in a straight line.
- Jump or step both feet forward to land just behind the dumbbells in a low squat position.
- Stand up by rowing the dumbbells up to your shoulders and then exploding into a jump while pressing the dumbbells overhead (or just stand with the dumbbells at your sides for a less intense version).
- Land softly back at the start position with knees slightly bent.
- Immediately drop into the next rep. Repeat for the desired number of reps. Use moderate weight; conditioning matters more than load.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Anterior Deltoid
Primary
Quadriceps
Primary
Chest
Primary