Full Body Weighted Dumbbell Burpees: Burn Fat & Build Strength

When it comes to building strength, endurance, and burning fat at the same time, few exercises come close to the weighted dumbbell burpee. This powerhouse move takes the traditional burpee—a bodyweight conditioning staple—and elevates it by adding resistance. The result? A full-body exercise that challenges your muscles, skyrockets your heart rate, and torches calories in record time.

In this guide, we’ll dive into everything you need to know about full body weighted dumbbell burpees: their benefits, how to do them with perfect form, variations for different fitness levels, and workout routines to maximize your results.

What Are Weighted Dumbbell Burpees?

The weighted dumbbell burpee is a dynamic, compound movement that combines strength training with cardiovascular conditioning. Unlike the classic burpee, which relies solely on bodyweight, the dumbbell variation introduces resistance by using a pair of dumbbells.

Here’s what makes the exercise so effective:

• You squat down while holding dumbbells.
• You jump or step back into a plank position.
• You perform a push-up with dumbbells.
• You hop back into a squat.
• You explode upward into a jump while pressing the dumbbells overhead.

This one exercise alone works nearly every muscle group while providing an intense cardio burn.

Benefits of Full Body Weighted Dumbbell Burpees

1. Total-Body Strength Training

Weighted burpees work the chest, shoulders, arms, core, back, glutes, and legs. By adding dumbbells, you increase resistance and build lean muscle faster.

2. Massive Calorie Burn

Burpees are already one of the most calorie-demanding exercises. Adding weights raises the intensity, pushing your body to burn more fat both during and after your workout through EPOC (Excess Post-Exercise Oxygen Consumption).

3. Strength + Cardio Combo

You don’t have to choose between cardio and weights. Weighted burpees provide both, saving you time while improving strength and endurance simultaneously.

4. Improved Functional Fitness

The explosive movements mimic real-life activities—lifting, jumping, pushing, and pulling—making your body stronger and more functional in everyday tasks.

5. Versatility

Weighted burpees can be scaled for beginners and advanced athletes. You can adjust the weight, slow the tempo, or add variations for more challenge.

Muscles Worked During Weighted Dumbbell Burpees

Weighted burpees engage nearly every muscle in your body. Here’s the breakdown:

• Upper Body: Chest, shoulders, triceps, biceps, forearms.
• Core: Abdominals, obliques, lower back.
• Lower Body: Quadriceps, hamstrings, glutes, calves.

By targeting multiple muscle groups, this exercise ensures you’re building strength and stability from head to toe.

How to Do Weighted Dumbbell Burpees (Step by Step)

Step 1: Setup

• Stand with your feet shoulder-width apart.
• Hold a pair of dumbbells at your sides with a neutral grip.

2: Squat & Plant

• Lower into a squat, bringing the dumbbells to the floor.
• Place them firmly on the ground for stability.

3: Jump Back

• Jump or step your feet back into a high plank position.
• Keep your hands gripping the dumbbells, wrists stacked under shoulders.

4: Push-Up

• Perform one push-up, lowering your chest between the dumbbells.
• Press back up to plank.

5: Hop Forward

• Jump your feet forward, landing in a low squat with dumbbells still in hand.

6: Jump & Press

• Explode upward into a jump.
• As you rise, press the dumbbells overhead.
• Land softly and repeat.

Pro Tip: Focus on maintaining good form throughout each phase. Quality over speed is key.

Common Weighted Dumbbell Burpees Mistakes to Avoid

• Rounding the back: Keep your spine neutral during the squat and plank.
• Going too heavy: Start with lighter dumbbells until you master form.
• Skipping the push-up: This is a core strength element—don’t cheat yourself.
• Landing hard: Always land softly to protect your joints.

Weighted Dumbbell Burpee Variations

1. Beginner: Step-Back Weighted Burpees

Instead of jumping, step your feet back and forward to reduce impact.

2. Dumbbell Clean & Press Burpee

Swap the overhead press with a clean and press movement for more power training.

3. Renegade Row Burpees

Add a dumbbell row in the plank position to hit your back and arms harder.

4. Man-Maker Burpees

A brutal variation combining push-ups, rows, squats, and presses into one flow.

5. Burpee Deadlift Press

Instead of a jump, finish each rep with a dumbbell deadlift into an overhead press.

How to Add Weighted Dumbbell Burpees into Your Workout

As a Finisher

• Perform 3–5 minutes of weighted burpees at the end of your workout to burn extra calories.

Circuit

• Combine them with squats, lunges, and push-ups for a full-body HIIT session.

Supersets

• Pair weighted burpees with strength moves like dumbbell rows or squats for maximum burn.

Sample Full-Body Weighted Dumbbell Burpee Workouts

Workout 1: 15-Minute HIIT

• 40 seconds weighted burpees
• 20 seconds rest
• Repeat for 10–12 rounds

2: Strength & Cardio Circuit

• 10 Weighted Burpees
• 12 Dumbbell Squats
• 12 Dumbbell Rows
• 15 Push-Ups
• Repeat 4–5 rounds

3: AMRAP (As Many Rounds As Possible) in 20 Minutes

• 8 Weighted Burpees
• 10 Renegade Rows
• 12 Dumbbell Deadlifts
• 15 Dumbbell Thrusters

Tips for Progression With Weighted Dumbbell Burpees

• Increase dumbbell weight gradually as you get stronger.
• Add reps or sets to push endurance.
• Shorten rest time between sets for more cardio intensity.
• Combine variations for an advanced workout flow.

Who Should Do Weighted Dumbbell Burpees?

• Beginners: Start light and slow, focusing on form.
• Intermediate lifters: Use moderate weights for conditioning and muscle building.
• Advanced athletes: Challenge yourself with heavier dumbbells and complex variations.

Safety Considerations For Weighted Dumbbell Burpees

• Warm up properly before performing weighted burpees.
• Use proper footwear with cushioning.
• Keep dumbbell weight manageable to avoid injury.
• Listen to your body and scale down when needed.

The full body weighted dumbbell burpee is one of the most powerful exercises you can add to your training. It builds muscle, burns fat, improves endurance, and challenges your mental toughness. Whether you’re short on time, looking for a fat-blasting finisher, or building functional strength, weighted burpees deliver results.

Consistency is the key—start small, master your form, and progress over time. Soon, this exercise will become one of your go-to moves for full-body conditioning.

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