Dumbbell Burpee
Cardio · Dumbbell · Beginner
How to do it
- Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
- Lower your body into a squat position, placing the dumbbells on the ground in front of you.
- Kick your feet back into a push-up position, keeping your body in a straight line.
- Perform a push-up, bending your elbows and lowering your chest towards the ground.
- Jump your feet back towards your hands, landing in a squat position.
- Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.
- Press the dumbbells overhead, fully extending your arms.
- Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions.
Muscles worked
Primary: Cardio
Secondary: Quadriceps, Hamstrings, Calves, Shoulders, Triceps, Core
Is your Dumbbell Burpee good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 11.3 kg |
| Novice | 18.8 kg |
| Intermediate | 26.3 kg |
| Advanced | 36.6 kg |
| Expert | 46.9 kg |
| Veteran | 57.7 kg |
| Elite | 68.4 kg |
| Master | 81.1 kg |
| Apex | 93.8 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro, which means both dumbbells combined for bilateral lifts. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Dumbbell Burpee.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Rushing the weaker side or letting the dumbbells drift. Keep both sides moving through the same range and tempo.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your cardio.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Dumbbell Burpee FAQ
What muscles does the Dumbbell Burpee work?
The primary target is cardio. It also involves quadriceps, hamstrings, calves, shoulders, triceps, core while you keep the movement controlled.
How many sets and reps should I do for the Dumbbell Burpee?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Dumbbell Burpee strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.