*Image above shows traditional burpee
What it works:
Already considered one of the best full-body exercises, burpees test your strength and aerobic capacities. With each repetition, you hit your chest, arms, quads, hamstrings, and abs—and you’ll burn an insane amount of calories. Single-leg burpees up the difficulty because you have to work harder to keep yourself balanced. This taxes your fast-twitch muscle fibers and really works your ankle and feet muscles. You probably will look a bit foolish the first time around, but the benefits are worth it—we promise. Note: You can put your elevated ankle in the strap of a TRX cable for more support in the beginning.
How to do it:
Start in a pushup position, and bring your left leg off the floor by 10 inches. Perform a pushup, then immediately thrust your right leg in toward your chest, driving your hips forward, and plant your right foot on the ground. “Make sure you keep your left leg off the ground throughout this entire movement,” Langowski says. Steady yourself on your right leg, stand up straight, then jump up, landing on your right leg. Bend back down at your waist and reverse the motion, jumping back with your right leg, keeping your left off the ground, and bracing yourself as you meet the ground with both hands.
Complete 3 sets of 5-8 reps per leg. Superset this with exercise #6: Lateral Shuffle on Treadmill.
SEE ALSO: Badass Workout of the Week: Burpee Blast>>