Think of the sprawl as an advanced burpee. Try adding these to your circuit training or cardio routine. Feel free to replace the burpee with this move once you are comfortable. The explosive nature of the sprawl is great for developing lower body muscles as well as serving to exhaust you. Practice doing these on a padded mat, as not to hurt your knees when you come down. Aim to do 25 reps as fast as you can. Repeat this for a total of 5 times with a 30 second rest in between sets.