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Last updated February 2, 2026
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cardio
Burpee (Dumbbell)
Hold dumbbells. Squat, place DBs on floor, jump back to plank, jump in, stand up (deadlift motion).
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- High
- Hypertrophy
- Low
- Calorie Burn
- Very High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
chest
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Ensure your core is engaged and your back is straight.
- Step 2Squat Down
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Keep the dumbbells close to your body as you squat down.
- Step 3Place the Dumbbells
- As you squat, place the dumbbells on the floor in front of you.
- Ensure your hands are positioned just outside your feet.
- Step 4Jump Back
- Jump your feet back into a plank position, keeping your body in a straight line from head to heels.
- Engage your core to maintain stability.
- Step 5Perform a Push-Up
- Lower your body to the floor by bending your elbows, keeping them close to your body.
- Push back up to the plank position.
- Step 6Jump Forward
- Jump your feet back towards your hands to return to the squat position.
- Keep your dumbbells close as you land.
- Step 7Stand Up
- Explosively jump up into the air, raising the dumbbells overhead.
- Land softly and immediately go into the next repetition.
- Step 8Repeat
- Continue performing the burpee for the desired number of repetitions.
- Focus on maintaining good form throughout each rep.