Advanced HIIT Workout

How to Perform a Single Leg Burpee

Begin this Advanced HIIT Workout by standing in an upright position, bending your right knee so that Screen shot 2015-08-12 at 10.48.22 PMyour right leg is off of the ground.
Squat down by bending your left leg and moving your back and head forward so both hands are flat on the ground.
Kick both legs out to a pushup position while keeping your right leg bent and off of the ground.
While in the pushup position, bring your left knee to your chest and back.
Move your left leg back beneath you and into a squatting position.
Jump upwards off of your left leg, keeping your right leg off of the ground.
Repeat 5-10 times for each leg to complete 1 set.
*To enhance the challenge – Perform a single leg tuck jump following each burpee, bringing your knee on the leg that is off of the ground to your chest.

Advanced HIIT Workout

Benefits of Using One Leg

Performing single leg burpees will add a great amount of strength to your legs and will likely leave you feeling pretty sore the following day if you are used to typically performing your burpees and jumps with both of your feet. This type of burpee is also good for those who play sports that incorporate a lot of plyometric and agility movements because it targets your explosiveness and can help increase your Screen shot 2015-08-12 at 10.48.45 PMvertical jump.

As always, it is crucial to perform these jumps with caution because they can leave you vulnerable to injury. Do not perform this type of burpee if you are a beginner. This is a more advanced form of burpees and should only be performed by those who have an adequate amount of experience.

Expect Your Legs to Feel 30 Pounds Heavier

Single leg burpees can increase your overall leg strength, which is essential if you are looking to build more explosiveness. They also force your body to work harder than it is used to working because you are performing your burpee on one leg instead of two. Not only will your legs begin to feel quite heavy after your first complete set, but you will feel completely gassed and out of breath. This is a good thing!

This type of burpee doesn’t require any type of pushup as it focuses more of the attention to your lower body. Your legs should be feeling like they are working against you when you run your 80-100 yards following each set.


How You Can Use This Exercise

The total reps that you complete per set are dependent on how intense you want your Advanced HIIT Workout to be. It is always entirely up to you how hard you want to push yourself and how many reps/sets you want to complete. One way to perform this workout is to do X amount of single leg burpee interval sets, focusing solely on this particular exercise.

Advanced HIIT Workout

Another way is to incorporate single leg burpees into one of your burpee interval workouts. For example: Perform 1 set of 10 clapping pushup burpees followed by a 100 yard run; Perform 1 set of Dive Bomber burpees followed by a 100 yard run; Perform 1 set of single leg burpees followed by a 100 yard run. Screen shot 2015-08-12 at 10.49.31 PMRepeat these 3 burpee interval sets as necessary to complete your workout.


I hope you get the most out of this Advanced HIIT Workout. Please let me know how it worked out for you. I would love to hear your feedback and please feel free to ask any questions or leave your feedback in the comments section below.


Check out the pictures above for a look at how I perform the single leg burpees. You can also click on the link below to watch me perform 2 complete reps of single leg burpees with a sing leg tuck jump on my Youtube channel: