Dumbbell Burpee
Carrying a dumbbell in each hand through the whole sequence changes the ground contact: your palms stack on the handles in the plank, which is friendlier to the wrists than flat hands, and standing up means bringing the load with you. Choose modest bells, because every phase from squat to finish is now a loaded lift.
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.
Tip: Breathe out as you jump and keep a steady rhythm rather than sprinting.
Muscles worked
Primary
Cardio · Cardio
Burpees are a conditioning movement first and hit the heart rate hard within a few reps, so use them in timed rounds.
Common mistakes
- Collapsing to the floor — lower yourself with control rather than dropping, since flopping into the push-up position is how wrists and shoulders get hurt.
- Sloppy push-up — if the burpee includes a push-up, do a real one with the chest to the floor and a flat back, or skip the push-up.
- Landing stiff on the jump — bend the knees on landing and go straight into the next rep.
- Sprinting the first ten — pace to the length of the set or you will be walking through the last half.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 3–5 min easy | None |
| Conditioning | 6–10 × 30 s hard / 60 s easy | Built in |
| Endurance | 15–30 min steady | None |
Burpees go at the end of a session as a finisher or as part of a circuit. Alternate them with kettlebell swings for a simple two-movement conditioning round.
Variations and alternatives
Frequently asked questions
What muscles does the Dumbbell Burpee work?
The Dumbbell Burpee primarily works the cardio. It also involves the quads, hamstrings, calves, delts, triceps and abs, which assist the movement and stabilise the joints.
Is the Dumbbell Burpee good for beginners?
Not as a starting point. The Dumbbell Burpee is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Dumbbell Burpee?
If you cannot do the Dumbbell Burpee, try the Burpee or the Burpee Jack. Each of them trains the cardio through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Burpee, a sensible starting point is warm-up: 3–5 min easy; conditioning: 6–10 × 30 s hard / 60 s easy; endurance: 15–30 min steady. Put intervals after strength work or on a separate day so they do not eat into your lifting.
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