Dumbbell Burpees

Exercise / Cardio, Full Body

Dumbbell Burpees

The Dumbbell Burpee is a dynamic and challenging full-body exercise that combines the elements of a traditional burpee with the added resistance of dumbbells. It targets the abs, hips, thighs, and legs, providing a cardiovascular and strength workout in one. This exercise can offer various benefits to your overall fitness and health.

How to do:

Dumbbell Burpees

  1. Starting Position:
    • Hold a dumbbell in each hand, standing with your feet shoulder-width apart.
  2. Squat and Place Dumbbells:
    • Lower into a squat position while holding the dumbbells at your sides.
  3. Plank Position:
    • Place the dumbbells on the floor in front of you and jump or step your feet back into a plank position, keeping your body in a straight line.
  4. Push-Up (Optional):
    • Perform a push-up while maintaining a straight back. This step is optional but can be included for an additional challenge.
  5. Jump or Step Forward:
    • Jump or step your feet back toward your hands, returning to the squat position.
  6. Stand and Press:
    • Explosively stand up from the squat position and press the dumbbells overhead.
  7. Repeat:
    • Return to the starting position and repeat the sequence for the desired number of repetitions.

Dumbbell Burpees: Benefits

  1. Full-Body Workout: Dumbbell burpees engage multiple muscle groups, including the chest, shoulders, arms, core, and legs. This makes it an effective full-body exercise that can help improve overall strength and muscle tone.
  2. Cardiovascular Endurance: Burpees, in general, are known for their cardiovascular benefits. Adding dumbbells increases the intensity, making it an excellent way to improve cardiovascular endurance, burn calories, and enhance your aerobic fitness.
  3. Strength Building: The addition of dumbbells provides resistance, promoting strength development in the upper body (especially the arms and shoulders). This can contribute to improved functional strength for everyday activities.
  4. Caloric Burn: Dumbbell burpees are a high-intensity exercise, leading to an increased calorie burn. This can be beneficial for weight management and fat loss when combined with a proper diet.
  5. Functional Movement: Dumbbell burpees involve a combination of movements, including squatting, jumping, push-ups, and lifting weights. These functional movements mimic real-life activities, helping to improve overall coordination and movement patterns.
  6. Time Efficiency: Dumbbell burpees are a compound exercise that targets multiple muscle groups simultaneously. This makes them a time-efficient option for those looking to get a challenging workout in a short amount of time.
  7. Variety in Workouts: Adding dumbbells to burpees introduces variety to your workout routine. This can be important for preventing boredom and keeping your fitness routine interesting and challenging.
  8. Adaptability: Dumbbell burpees can be adapted to different fitness levels by adjusting the weight of the dumbbells or modifying the intensity. This makes them suitable for both beginners and advanced exercisers.
  9. Core Engagement: The burpee component of the exercise involves a plank position and jumping, which engages the core muscles. This can contribute to improved core strength and stability.
  10. Increased Metabolism: High-intensity exercises like dumbbell burpees can lead to an increased post-exercise oxygen consumption (EPOC), also known as the afterburn effect. This means your body continues to burn calories at an elevated rate even after you’ve finished exercising.

Dumbbell Burpees: Muscles Worked

Target - Abs
Gluteus Maximus
Hip Flexors
Pectoralis M.
burpee muscle worked