Dumbbell burpee Exercise Guide
Exercise Profile
- Target
- Full Body
- Equipment
- Dumbbell
- Body Part
- Cardio
- Primary Muscle
- Full Body
- Secondary Muscles
- core, chest, legs, shoulders
- Intensity
- high
- Category
- cardio
- Skill Level
- intermediate
- Estimated Calories
- 10
- Alternate Names
- Weighted Burpee
How to: Dumbbell burpee
- Start in a standing position, holding a dumbbell in each hand.
- Perform a squat and place the dumbbells on the ground.
- Jump your feet back into a plank position.
- Do a push-up, then jump your feet back to the squat position.
- Explosively jump up, raising the dumbbells overhead.
- Land softly and immediately go into the next repetition.
Common Mistakes
- Incorrect form during the push-up portion.
- Not landing softly when jumping back to the starting position.
- Rushing the movement without control.
Modifications
- Perform the burpee without weights for a lower impact version.
- You can step back instead of jumping back when transitioning to the plank position.
Tips
- Engage your core while performing the jump.
- Use a lighter weight if you have not performed this exercise before.
- Maintain a steady rhythm for maximum benefit.
Dumbbell burpee Alternatives
Tags
cardio
high intensity
full body
burpee
dumbbell
strength and conditioning