Strength

Half Dumbbell Burpee

The Half Dumbbell Burpee is a modified burpee variation. It shifts from a stand to a squat while holding dumbbells, engaging core and leg muscles, promoting strength and cardio endurance.
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Half Dumbbell Burpee instructions
Step-by-step instructions
1
Begin in a standing position, holding a dumbbell in each hand at your sides.
2
Bend at the waist and place the dumbbells on the ground, shoulder-width apart.
3
Kick your legs back so you're in a high plank position, keeping your back straight and core tight.
4
Quickly bring your feet back to the starting position.
5
Stand up straight and bring the dumbbells to your sides. Repeat the exercise for the programmed number of reps.
Begin in a standing position, holding a dumbbell in each hand at your sides.
Bend at the waist and place the dumbbells on the ground, shoulder-width apart.
Kick your legs back so you're in a high plank position, keeping your back straight and core tight.
Quickly bring your feet back to the starting position.
Stand up straight and bring the dumbbells to your sides. Repeat the exercise for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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