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Full Body · Intermediate

Burpee Over Dumbbell

Conditioning drill raising heart rate while challenging coordination.

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Burpee Over Dumbbell demonstration

Exercise overview

Training details

Full BodyQuadricepsChestCore

Equipment

Dumbbell

Sets × time

3 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Place one dumbbell flat and stable on the floor, then stand beside it with clear space on both sides.
  2. 02Perform the prescribed burpee by taking your hands down, moving your feet back, and returning them underneath you.
  3. 03Stand quickly but under control with the dumbbell beside you and your feet prepared for a lateral jump.
  4. 04Hop sideways over the dumbbell with both feet, or step across when the workout specifies a scaled version.
  5. 05Land softly on the far side and stabilize before lowering into the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBurpee Over Barbell

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBurpee Over Medicine BallComparable substituteBurpeeComparable substituteBear Crawl

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