Total-Body Workouts for Women

Get it Right: One-Handed Burpee

Work your legs, butt, arms, shoulders and core with this bodyweight move. Here’s how to do it.

Get access to everything we publish when you sign up for Outside+.

Use this alternative to the burpee standard to challenge each arm individually and tax your core, glutes and chest as a bonus.


Setup: Stand with your feet hip-width apart, arms at your sides.

Move: Crouch down and place one hand on the floor in front of you. Hop your feet behind you into a plank (head, hips and heels in line) and balance between your feet and your one hand. Your other arm should be held close along your side. Hop your feet back underneath you, then extend your legs quickly and jump into the air. Repeat, alternating sides for reps.