Hand-Release Burpee

Step 1

Begin standing, plant both feet on the floor slightly further than shoulder width apart. This is your starting position.

Step 2

Bend at both the hips and knees, and place your hands on the floor directly in front of your feet. Keeping your body weight on your hands, kick both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from head to toe, in a push-up position.

Step 3

Whilst maintaining a straight back and stabilising through your abdominals, bend your elbows and completely lower your torso towards the floor. Release both hands off the ground.

Step 4

Place your hands back into the push up position and push through the floor to extend your arms to lift your body back up into push up position, ensuring you don't allow your hips to drop. You should feel the weight through your chest and tricep muscles.

Step 5

Jump both of your feet in towards your hands, ensuring that your feet remain shoulder width apart. Propel your body upwards into the air. Extending your legs below you and your arms above your head. You should feel the weight going through your glutes and quads. Land in a neutral standing position, ensuring that you maintain “soft” knees to prevent injury. Ensure that you continue to breathe throughout. Repeat for the specified number of repetitions or time.

Sweat logo

A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

No equipment
High Intensity

Ready to try a workout?

Your first week is on us

We have a feeling you’re going to love Sweat

That's why the first week is on us.