dumbbell burpees Muscles Worked

Burpees are a full body exercise with a cardiovascular component if you do them quickly. They basically combine a squat, a high plank, and a jump.

Diagram of primary and secondary muscles worked from Dumbbell burpees

Muscles Targeted

Primary Muscles

Quads Glutes Hamstrings Abs

Secondary Muscles

Shoulders Chest Triceps Calves

How to do Dumbbell burpees

Begin standing with the feet hip distance apart or slightly wider. Hold a dumbbell in each hand with a neutral grip (palms facing each other).

Sit the hips down and back as you squat down while driving the knees outward.

Lean forward to place the dumbbells on the ground in front of you about shoulder distance apart.

Hop both feet back quickly to assume a high plank position on the hands and feet with the feet hip distance apart. Maintain a neutral spine by engaging the abs.

Hope both feet back in underneath you to return to a low squat position.

Stand up completely while holding the dumbbells in your hands still.

Repeat for the desired repetitions.


Animation of how to do Dumbbell burpees