The Single Leg Burpee

Burpees: you either love them or you hate them. There's a reason people always say they hate burpees. Your body moves all the way down to the ground, and has to get all the way back up while adding a little jump and it has to happen FAST. They leave you sweaty, out of breath, and they leave you cursing at your instructor or trainer. (OOPS!) They're freakin' hard!! When I tell people about my blog name, they first stop me at burpees and give me a strange look. (Who is this freak adding the word burpee to her blog name?!)  My goal for this post today is to tell you why the burpee movement is one of the best fat torching movements for your body, and I'm going to show you how to spice up your regular burpee. Burpees are a full body movement used for strength training and for aerobic exercise. They turn your body into a fat burning machine, and using them in high intensity exercise you burn 50% more fat than moderate exercising. Burpees work your glutes, hamstrings, quads,core, shoulders, triceps, and pecs. That's a wholelotta muscle in one movement! Some of you reading this might be already adding in burpees to your workout routine. (or, avoiding them.) So, I have a challenge for you. Introducing... the SINGLE LEG BURPEE! (woaaaa)

Start balanced on one foot, reach your hands down to the ground, kick your floating leg back and land in a single leg plank. Feel free to lead down with the chest for a single leg push up. Then kick your planted leg back up, and hop up to the starting position. Flow through these for 30 seconds, and then switch legs.

Step 1: Stand balanced on one foot.

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Step 2: Place hands on the ground, and kick the floating leg back.

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Step 3: Land in a single leg plank, add a single leg push up.

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Step 4: Kick your planted leg back up and hop up to start position, adding a small jump.

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Keep doing one side for 30 seconds, and switch to the other side for 30 seconds. Or pick a number and do the same number on both sides. Or just try one!

I think in reality, we hate burpees because they are one of the best exercises we can do to get our heart rates up. We don't like being uncomfortable. Effortless, steady movements aren't going to get us out of our comfort zone. Burpees make us uncomfortable. Our bodies won't change if we are comfortable, so let's keep adding these movements in to our routines to make some changes. I challenge YOU to get uncomfortable this week. Try a new class, a new movement, or a whole new workout!

"If it doesn't challenge you, it doesn't change you."