Dumbbell Burpee Exercise Images
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Dumbbell Burpee
Target Muscles
Primary:
Secondary:
Equipment Required
Exercise Type
Weight & Reps
How To Do
Stand with a dumbbell in each hand at your sides, then squat down and place the dumbbells on the floor. Jump your feet back into a plank, perform a push-up while gripping the dumbbells, then jump your feet forward and stand up explosively. Keep your core tight and back flat throughout the movement.
Step-by-Step Instructions
- Start by standing upright with a dumbbell in each hand, arms fully extended by your sides, and feet shoulder-width apart.
- Lower your body into a squat position by bending your knees and hips, and place the dumbbells on the floor in front of you.
- Kick your legs back into a plank position while keeping your hands gripping the dumbbells on the floor. Ensure your body forms a straight line from head to heels.
- Perform a push-up by lowering your chest toward the floor and then pushing back up to the plank position.
- Jump your feet forward to return to the squat position, keeping your hands on the dumbbells.
- Stand up explosively, bringing the dumbbells back to your sides, and return to the starting position.
- Repeat the movement for the desired number of repetitions.
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Frequently Asked Questions
- What muscles do dumbbell burpees work?
- Dumbbell burpees primarily target your cardiovascular system, abs, upper legs, and shoulders. They also engage secondary muscles including the chest, triceps, glutes, lower legs, and back, making it a full-body strength and conditioning exercise.
- What equipment do I need for dumbbell burpees and are there alternatives?
- You only need a pair of dumbbells for dumbbell burpees. If you don’t have dumbbells, you can use kettlebells, weighted plates, or perform bodyweight burpees for a similar movement pattern without added resistance.
- Are dumbbell burpees suitable for beginners?
- Dumbbell burpees can be challenging for beginners due to their combination of strength and explosive cardio. If you’re new to training, start with bodyweight burpees or break the movement into separate parts to build strength and endurance before adding weights.
- What are common mistakes to avoid when doing dumbbell burpees?
- Common mistakes include rounding your back when lifting the dumbbells, jumping too aggressively without proper landing mechanics, and letting your core sag during the plank portion. Keep a neutral spine, engage your core, and move in a controlled manner throughout the exercise.
- How many sets and reps of dumbbell burpees should I do?
- For general fitness, aim for 3–4 sets of 8–12 reps, using a weight that challenges you without compromising form. If your goal is conditioning, you can perform them for time, such as 30–60 seconds per set, with short rest intervals.
- What safety tips should I follow when performing dumbbell burpees?
- Use dumbbells with a secure grip to avoid slipping, and ensure the workout surface is stable and non-slippery. Always warm up before starting, maintain proper form, and choose a weight you can control through all phases of the movement.
- What are some variations of dumbbell burpees for different fitness levels?
- You can modify dumbbell burpees by removing the push-up for beginners or adding a dumbbell press at the top for advanced lifters. Other variations include single-arm dumbbell burpees or performing them with lighter weights to increase speed and cardio intensity.