35 Minute Dumbbell Burpees Workout for Total Body Burn

If you’re searching for a high-intensity, time-efficient, and strength-boosting workout that can be done with minimal equipment, look no further than the 35-minute dumbbell burpees workout. This powerful training method combines the explosive intensity of burpees with the added resistance of dumbbells, giving you a killer combination of cardio and strength that torches fat and builds muscle in one go.

In this SEO-optimized blog post, we’ll explore everything you need to know about this full-body workout — including benefits, tips for success, sample routines, and more. Whether you’re training at home or in the gym, this 35-minute session will challenge your endurance, power, and willpower.

What Are Dumbbell Burpees?

The Standard Burpee Meets Dumbbell Resistance

A traditional burpee involves a squat, plank, push-up, and jump. When you add dumbbells, you increase resistance, which helps build upper body and core strength. A dumbbell burpee typically includes holding dumbbells during the squat thrust, optionally adding a push-up on the dumbbells, and sometimes finishing with a shoulder press or deadlift.

This small tweak transforms a bodyweight move into a full-body strength and conditioning exercise, engaging more muscle fibers and increasing the overall calorie burn.

Benefits of 35-Minute Dumbbell Burpees Workouts

1. High-Calorie Burn in Less Time

Burpees already rank high in calorie expenditure due to their full-body nature. Adding dumbbells turns this into a resistance-cardio hybrid, boosting metabolism, increasing heart rate, and amplifying the burn.

2. Builds Functional Strength

The movement pattern of a dumbbell burpee—pushing, squatting, jumping, pressing—mimics real-life activities. This helps improve coordination, agility, and muscular endurance, especially in the glutes, quads, chest, shoulders, and core.

3. Combines Strength and Cardio

You don’t need separate sessions for weight training and cardiovascular exercise. Dumbbell burpees do both. You’ll lift, jump, push, and sweat continuously, ensuring your heart and muscles are equally challenged.

4. No Gym Required

All you need is a pair of dumbbells and some space. Whether you’re working out at home, in a garage gym, or outside, this workout travels well and doesn’t require expensive machines.

5. Mental Toughness and Discipline

Let’s face it: burpees are hard. Adding dumbbells takes them to a new level. Committing to a 35-minute dumbbell burpee workout improves not only physical conditioning but also mental grit.

Muscles Worked in Dumbbell Burpees

• Chest and Shoulders: During the push-up and optional press.
• Back and Arms: From the rowing and lifting movements.
• Core: Stabilization throughout the thrust, push-up, and jump.
• Legs and Glutes: Squats, jumps, and thrusts hammer the lower body.

How to Perform a Dumbbell Burpee (Step-by-Step)

1. Start Standing: Hold a dumbbell in each hand by your sides.
2. Squat and Plant: Lower into a squat and place the dumbbells on the ground, shoulder-width apart.
3. Jump Back: Hop your feet back into a plank position.
4. Push-Up (Optional): Perform a push-up with hands gripping the dumbbells.
5. Jump In: Jump your feet back toward your hands.
6. Stand and Press (Optional): Rise up and press the dumbbells overhead or perform a dumbbell snatch.
7. Repeat: That’s one rep. Continue at a steady pace.

Tips for a Safe and Effective Dumbbell Burpee Workout

• Use Hex Dumbbells: They don’t roll like round dumbbells and provide better stability.
• Focus on Form First: Start slow, and only add speed or reps when your form is solid.
• Choose Appropriate Weights: Start with light to moderate dumbbells (e.g., 10–25 lbs) and progress as strength improves.
• Use a Mat: Protect your wrists, knees, and floors with a cushioned workout mat.
• Stay Hydrated and Rest When Needed: Listen to your body — it’s okay to pause briefly to maintain good form and intensity.

35-Minute Dumbbell Burpees Workout Plan

This routine includes intervals of dumbbell burpees paired with bodyweight or dumbbell movements to enhance fat-burning, strength, and endurance.

Workout Format:

• Duration: 35 minutes
• Structure: EMOM (Every Minute on the Minute) and AMRAP (As Many Rounds as Possible)
• Equipment: Pair of dumbbells, mat, timer

Warm-Up (5 Minutes)

Before jumping into the main routine, warm up your body:

• Jumping jacks – 1 minute
• Bodyweight squats – 1 minute
• Arm circles and shoulder rolls – 1 minute
• Inchworms – 1 minute
• Light jogging or high knees – 1 minute

Main Workout (25 Minutes)

Part 1: EMOM Dumbbell Burpees (10 Minutes)

Perform the following every minute on the minute (EMOM) for 10 minutes:

• Minute 1: 8 Dumbbell Burpees
• Minute 2: 10 Jump Squats
• Minute 3: 8 Dumbbell Burpees
• Minute 4: 10 Mountain Climbers (each leg = 1)
• Repeat for 10 minutes

Rest any remaining time within the minute after finishing the reps.

Part 2: AMRAP Circuit (15 Minutes)

Perform as many rounds as possible in 15 minutes of:

1. 6 Dumbbell Burpees with Overhead Press
2. 12 Dumbbell Goblet Squats
3. 10 Renegade Rows (5 per arm)
4. 20 Russian Twists with Dumbbell (10 per side)
5. 10 Dumbbell Deadlifts

This segment blends cardio with full-body resistance. Aim for steady pacing and proper form throughout.

Cool Down and Stretch (5 Minutes)

Finish your session by slowing your heart rate and lengthening your muscles:

• Forward fold – 1 minute
• Seated hamstring stretch – 1 minute
• Cobra stretch – 1 minute
• Child’s pose – 1 minute
• Shoulder and triceps stretch – 1 minute

Progression and Variations for Dumbbell Burpees

1. Add a Push-Up Row

After jumping into the plank position, perform a push-up and then a single-arm row on each side before jumping forward.

2. Use Heavier Dumbbells

Gradually increase the weight to build strength and further challenge your cardiovascular system.

3. Add a Dumbbell Snatch or Thruster

Instead of a simple stand or press at the end, add a snatch (explosive one-arm movement) or a thruster (squat to overhead press) to engage more muscle groups.

4. Alternate Movements Each Round

Swap standard dumbbell burpees with variations like:

• Dumbbell burpee to curl press
• Dumbbell burpee with jump lunge
• Dumbbell burpee to front raise

Who Should Do This Workout?

This routine is ideal for:

• Busy Professionals: Short on time but want maximum results.
• Home Workout Enthusiasts: Only dumbbells and bodyweight needed.
• Fat-Loss Seekers: Combines HIIT with strength training for optimal fat burning.
• Strength and Conditioning Athletes: Great for improving metabolic conditioning.
• Intermediate to Advanced Lifters: Beginners should start slow or reduce the time.

Frequently Asked Questions

Can Beginners Do Dumbbell Burpees?

Yes, but it’s recommended to start with bodyweight burpees. Once form is solid, add light dumbbells and reduce reps or time to avoid fatigue.

How Many Calories Does This Workout Burn?

A 35-minute dumbbell burpee workout can burn between 350–600 calories depending on intensity, body weight, and fitness level.

Can I Do This Workout Every Day?

It’s best done 3–4 times a week, giving your muscles time to recover. On off days, consider mobility work, walking, or lighter strength training.

What Size Dumbbells Should I Use?

For most people, 10–25 lbs is effective. Choose a weight that allows you to perform all reps with good form but still challenges you.

The Power of Dumbbell Burpees

The 35-minute dumbbell burpees workout is one of the most effective, no-nonsense routines for building muscle, torching fat, and pushing your limits. It combines all the key elements of functional fitness — strength, power, cardio, and endurance — in a single, compact session.

Whether you’re aiming to lose weight, improve athletic performance, or simply challenge your body in new ways, incorporating dumbbell burpees into your weekly routine is a surefire way to get results.

Commit to just 35 minutes. Show up. Push hard. Sweat it out — and transform your body one rep at a time.

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