Intermediate
DUMBBELL BURPEE
Cardio
Body Part
Cardiovascular system
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Cardiovascular system
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
2
Step:2 Lower your body into a squat position, placing the dumbbells on the ground in front of you.
3
Step:3 Kick your feet back into a push-up position, keeping your body in a straight line.
4
Step:4 Perform a push-up, bending your elbows and lowering your chest towards the ground.
5
Step:5 Jump your feet back towards your hands, landing in a squat position.
6
Step:6 Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.
7
Step:7 Press the dumbbells overhead, fully extending your arms.
8
Step:8 Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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