Workout Routines

It's a HIIT: The Unilateral Bodyweight Circuit

Training one leg (and one arm) at a time doesn’t just make you more stable. It also helps you incinerate fat.

Single-leg box squat
Duration 15 minutes
Exercises 5
Equipment X

What It Is

A strength-building, fat-burning circuit from L.A.-based celebrity trainer Andy McDermott. You’ll alternate between unilateral moves—single-leg squats and single-arm pushups—before setting off on a stair run to jack up your heart rate and get the sweat pouring in sheets.

Why It Works

“When you train unilaterally, there’s no need to do extra core movements,” McDermott says. “Every muscle gets firing very quickly.” If you can’t do 10 reps of single-arm pushups, do the eccentric portion with one arm, but explode up using both arms.

Quick Tip: Starting out, keep your free foot close to the ground for balance. As you get better, try to raise your free leg up.

DIRECTIONS: Perform the following exercises as a circuit, going nonstop for 15 total minutes.

The Workout

Exercise 1

Single-Leg Squat
exercise image placeholder
-- sets
10 reps
-- rest
Perform with right leg only

Exercise 2

One-Arm Pushup You'll need: No Equipment How to
One-Arm Pushup thumbnail
-- sets
10 reps
-- rest
Perform with left arm only

Exercise 3

Single-Leg Squat
exercise image placeholder
-- sets
10 reps
-- rest
Perform with left leg only

Exercise 4

One-Arm Pushup You'll need: No Equipment How to
One-Arm Pushup thumbnail
-- sets
10 reps
-- rest
Perform with right arm only.

Exercise 5

Stair Running
4 Tips to Fast-tracking Your Fitness Gains thumbnail
-- sets
60 sec reps
-- rest
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