One Legged Burpee Challenge

The following is Guest Post by Shawna Kaminski:

It turns out I’m sorta fickle!

I hate to say it, but the has lost just a little of his pizazz!.

Sure, he still makes me weak at the knees and outta breath, but since adding 50 a day into my for a few weeks now, I’m getting a little bored. You know what they say about familiarity!

Aaand, I’m actually enamored again.

I won’t call it “love” cuz I know you’re gonna think I’m just some crazy love sick fool. So let’s just say I’m “very fond” of this guy.

I found the burpee’s younger good looking brother!

The one-legged burpee.

Yes, call me crazy, but this burpee is even more challenging.

If you’re up for more challenge and variety, you’ve got to give this a shot.

I created a little for you here:


I used a timer as you can see, with the following times and exercises:
30 work/10 seconds rest (transition)

  • One leg burpee
  • Other leg burpee (aren’t you glad we only have two legs?)
  • DB row (2 arms)
  • Jump rope
  • Plank

Repeat this circuit up to 5 times for a quick 20 minute killer workout.

*Here’s a tip to force the intensity: I kept my burpee reps to 8 in 30 seconds and 15 for the DB rows. Knowing that I could catch my breath after each 30 seconds of work (with the 10 sec rest) allowed me to push a little harder. The 10 seconds rest wasn’t very “restful’ but I could grab a quick drink and breathe.

Here’s the reasoning behind the I chose for the circuit!

The burpee is very and works the legs and chest muscles, so I didn’t want to add more exercises that focused on the chest or legs in the circuit.

I wanted to do a back exercise that allowed for a little active recovery after the burpees.

I wanted to spike the heart rate again with the set.

I needed to catch my breath and work on my core with the plank.

I chose 30 second sets because it revved up my heart rate: it’s a short enough time that I could really push, but long enough to make it difficult. The 10 second recovery allowed me to keep going and not give up.

Holy hamstrings, the one legged burpee should do a number on me.

Thinking about it now. I’ll always love the burpee, but it’s nice to spice up my love with his younger brother: the one legged burpee.

If you’re up for the ultimate challenge, how many pull ups can you do? Want to increase the number in a short time? Then you can start doing burpee pull ups!

Author Bio:
Shawna Kaminski is a retired schoolteacher of 20 years who’s found her passion in the industry. She’s been a competitive athlete all her life and has competed nationally in three sports. She’s parlayed her ability to teach and her love of training into programs that you can directly benefit from. Shawna is in her late forties, is a mother of two teenagers and understands how busy life can be. Her workouts are short and intense and often can be done anywhere. She’s always up for a challenge and shares her fitness challenges with you. Currently she runs her own fitness boot camps and coaches clients in person and online with her amazing result getting programs. Check out her latest program designed to help you boost your pullup and pushups here ==> ChallengeWorkouts.com