Burpee Over Dumbbell

The burpee over dumbbell is a burpee with a hop sideways over a dumbbell lying on the floor. The hop adds a jump to every rep, so it raises your heart rate fast.

How to do the Burpee Over Dumbbell

1. Lay one dumbbell on the floor and stand beside it, with the dumbbell running along your side.
2. Drop your hands to the floor, kick your feet back and lower your chest to the floor next to the dumbbell.
3. Press up, jump your feet in and hop sideways over the dumbbell, landing softly on both feet.
4. Turn around and repeat in the other direction so you alternate sides.

Common mistakes

• Your foot catches the dumbbell. Jump higher with your knees tucked, or step over it for the first rounds.
• Your hips sag in the plank. Squeeze your glutes before your chest lowers.
• You sprint the first round and fade. Pick a pace you can hold for five rounds and keep your breathing steady.

Equipment and setup

Any dumbbell works as the obstacle. Lay it flat so it cannot roll, and clear the floor around it.

If you would rather not jump over a dumbbell, use a rolled towel or mat in its place.

Easier and harder versions

Easier: Step over the dumbbell instead of hopping, or step your feet back instead of kicking.

Harder: Add a push-up at the bottom or tuck your knees on the hop. Stagger counts 8 per round in The Grinder.

Workouts that use the Burpee Over Dumbbell

More full-body exercises