Exercise guide
Burpee Over The Dumbbell
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This high-intensity compound movement combines a full-body burpee with a lateral jump to maximize caloric burn and improve explosive power across the entire kinetic chain. It targets the cardiovascular system while demanding stability from the core and strength from the chest, shoulders, and legs.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Secondary
Equipment
Setup
- Place a single dumbbell on the floor horizontally.
- Stand to one side of the dumbbell with your feet shoulder-width apart, facing forward (parallel to the dumbbell).
How to do it
- Drop into a squat, place your hands on the floor, and jump your feet back into a plank, lowering your chest and thighs completely to the floor.
- Explosively push off the floor and jump your feet back toward your hands, landing in a low squat position.
- From the squat, jump laterally over the dumbbell using both feet simultaneously, landing softly on the opposite side.
- Immediately begin the next repetition on the new side, inhaling as you drop down and exhaling as you jump over the weight.
Form checklist
- Keep your core engaged to prevent your hips from sagging during the plank phase.
- Ensure your chest touches the floor at the bottom of every burpee for full range of motion.
- Land with soft, slightly bent knees to absorb the impact of the lateral jump.
- Jump with both feet at the same time rather than stepping over the dumbbell.
Pro tips
- Stay low during the transition from the burpee to the jump to minimize vertical travel and increase your cycle speed.
- Focus on a rhythmic breathing pattern—exhale sharply on the jump to maintain a high intensity throughout the set.
Make it harder
- Increase the jump height by standing the dumbbell vertically and jumping over the end of it.
- Minimize ground contact time by jumping over the dumbbell the instant your feet land from the burpee.
Frequently asked
- What muscles does the burpee over the dumbbell work?
- The burpee over the dumbbell primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, forearms, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the burpee over the dumbbell?
- The burpee over the dumbbell uses dumbbell and body weight.
- Is the burpee over the dumbbell good for beginners?
- The burpee over the dumbbell is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.