Cardio exercise · dumbbell
Dumbbell Burpee
The dumbbell burpee is a dumbbell exercise that targets your heart and lungs, with the quadriceps, hamstrings and calves assisting.
- Target muscle
- Cardiovascular system
- Also works
- Quadriceps, hamstrings, calves, shoulders, triceps, core
- Equipment
- Dumbbell
- Body part
- Cardio
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.
Sets and reps
Work in intervals — for example 30–45 seconds on and 15–30 seconds off for 6–10 rounds — or keep a steady pace for 10–20 minutes.
Muscles worked
The main muscle is your heart and lungs. The quadriceps, hamstrings, calves, shoulders, triceps and core work as secondary muscles. See all cardio exercises or every dumbbell exercise.
