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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.

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  • 15 minutes

  • 5

  • No

Single-leg box squat
Single-leg box squat

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.

Routine

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The Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Single-Leg Squat

Equipment
Sets
--
Reps
10
Rest
--
Perform with right leg only
Exercise 3 of 5

Single-Leg Squat

Equipment
Sets
--
Reps
10
Rest
--
Perform with left leg only
Exercise 4 of 5

One-Arm Pushup

Equipment
No Equipment
Sets
--
Reps
10
Rest
--
How to
Perform with right arm only.
Exercise 5 of 5

Stair Running

Equipment
Sets
--
Reps
60 sec
Rest
--
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