Target Muscle

    Cardiovascular

    Equipment

    Dumbbell

    Difficulty

    Advanced

    Category

    Cardio

    CardioDumbbell

    Dumbbell Burpee

    The dumbbell burpee is a full-body exercise that combines a squat, pushup, and overhead press using dumbbells. It targets the cardiovascular system while also engaging multiple muscle groups, including the legs, shoulders, tricep, and core.

    Also Works

    QuadricepsHamstringsCalvesShouldersTricepsCore

    How to Perform

    1. 1

      Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.

    2. 2

      Lower your body into a squat position, placing the dumbbells on the ground in front of you.

    3. 3

      Kick your feet back into a pushup position, keeping your body in a straight line.

    4. 4

      Perform a pushup, bending your elbows and lowering your chest towards the ground.

    5. 5

      Jump your feet back towards your hands, landing in a squat position.

    6. 6

      Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.

    7. 7

      Press the dumbbells overhead, fully extending your arms.

    8. 8

      Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Cardiovascular Exercises

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