One-Arm Burpee

The one-arm burpee is a more difficult progression from the traditional burpee that increases upper and lower body muscular endurance while also improving cardiovascular endurance.


  1. 519_A
    Stand straight up with your feet placed shoulder-width apart. Bend over and place one hand flat on the ground.
  2. One-Arm Burpee
    Kick and extend both legs straight behind you, leaving you in a one-arm pushup position.
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    Pause, and then bring your legs back underneath you and immediately jump up as high as possible while raising both arms overhead. Return to starting position.

Trainer’s Tips

  • Avoid letting your hips sag when stepping into pushup position. Keep your body in a straight line.
  • Be sure to keep your core engaged and your back flat the entire time.
  • When hopping back in from the pushup position, try to hop in so that your feet land flat on the floor.