Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

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 full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos 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.

The One-Handed Burpee

None

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.