Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Cardio · Dumbbell
Dumbell Burpee
Dumbell Burpee is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the core, chest and triceps assisting. It needs a dumbbell. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Dumbbell
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Shoulders · Deltoids
Secondary muscles
- Core · Rectus Abdominis, Obliques
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
How to do Dumbell Burpee
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Lower the dumbbells to the floor as you squat down, placing them shoulder-width apart.
- Jump your feet back into a plank position, keeping your body in a straight line from head to heels.
- Jump your feet back towards the dumbbells, landing in a squat position. As you stand up, lift the dumbbells off the floor.
- Jump up explosively, extending your arms overhead with the dumbbells. Land softly and immediately lower the dumbbells back to the floor to start the next repetition.
Form tips
- Land softly on your feet to minimize impact on your joints.
- Keep your feet hip-width apart for stability during the plank and jump phases.
- Start with lighter weights to get comfortable with the movement, then gradually increase the weight.
Dumbell Burpee alternatives
More cardiovascular system exercises
Dumbell Burpee FAQ
What muscles does Dumbell Burpee work?
Dumbell Burpee mainly works the cardiovascular system in the cardio (Quadriceps Femoris and Deltoids). The core, chest and triceps work as secondary muscles.
What equipment do you need for Dumbell Burpee?
You need a dumbbell.
How many sets and reps of Dumbell Burpee should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbell Burpee good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Dumbell Burpee burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Dumbell Burpee?
Other exercises for the cardiovascular system include Burpee Squat, Burpee To Pull-Up, Alternate Punching and Battle Rope Double Arm Slams.
For developers
Use Dumbell Burpee in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_TG2Y6Z" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_TG2Y6Z", "name": "Dumbell Burpee", "model": "male", "target": "Cardiovascular System", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_TG2Y6Z/mp4-720.mp4?…", "poster": "https://…/ex_TG2Y6Z/poster.jpg?…" } }