10 Best Burpee Alternatives for Low-Impact Cardio

The Burpee is done standing. Ranked closest by our scoring: the Star Jump, Half Knee Bends and the Ski Step. A harder version, Skater Hops, is listed below as a progression rather than a swap.

BurpeeWatch the Burpee

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Burpee

The steps for the Burpee itself, so you can judge how close each substitute below really is.

Cardio, with quadriceps, hamstrings, calves, shoulders, chest · Bodyweight · Intermediate · Compound

  1. Start in a standing position with your feet shoulder-width apart.
  2. Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
  3. Kick your feet back into a push-up position.
  4. Perform a push-up, keeping your body in a straight line.
  5. Jump your feet back into the squat position.
  6. Jump up explosively, reaching your arms overhead.
  7. Land softly and immediately lower back into a squat position to begin the next repetition.

The 10 Best Burpee Alternatives

10 substitutes, ranked by how closely each one matches the Burpee on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Star JumpPlay demonstration

    1. Star Jump

    98% match

    Cardio · Beginner · Compound

    Pick this when you want an easier version that still works the heart and lungs.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart and your arms by your sides.
    2. Bend your knees slightly and jump up explosively.
    3. As you jump, spread your legs and extend your arms out to the sides, forming a star shape with your body.
    4. Land softly on the balls of your feet with your knees slightly bent.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Burpee
    • Equipment: bodyweight only, the same as the Burpee
    • Body position: standing, the same as the Burpee
  3. Ski StepPlay demonstration

    3. Ski Step

    92% match

    Cardio · Beginner · Compound

    Pick this when you want an easier version that works the heart and lungs one side at a time.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees slightly and keep your back straight.
    3. Jump to the right, landing on your right foot while swinging your left leg behind your right leg.
    4. Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg.
    5. Continue alternating jumps from side to side, mimicking a skiing motion.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Burpee
    • Equipment: bodyweight only, the same as the Burpee
    • Body position: standing, the same as the Burpee
  5. Scissor JumpsPlay demonstration

    5. Scissor Jumps

    88% match

    Cardio · Intermediate · Compound

    Pick this when you want to work the heart and lungs one side at a time.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart.
    2. Jump off the ground and simultaneously cross your right leg in front of your left leg.
    3. As you land, quickly switch legs, crossing your left leg in front of your right leg.
    4. Continue alternating legs and jumping as quickly as possible.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Burpee
    • Equipment: bodyweight only, the same as the Burpee
    • Body position: standing, the same as the Burpee
  6. Skater HopsPlay demonstration

    Progression

    6. Skater Hops

    86% match

    Cardio · Advanced · Compound

    Pick this when you want a harder version that works the heart and lungs one side at a time.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees slightly and jump to the right, landing on your right foot.
    3. As you land, swing your left leg behind your right leg and tap the ground with your left toes.
    4. Immediately jump to the left, landing on your left foot.
    5. As you land, swing your right leg behind your left leg and tap the ground with your right toes.
    6. Continue alternating sides, jumping and tapping the ground with each leg.
    7. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Burpee
    • Equipment: bodyweight only, the same as the Burpee
    • Body position: standing, the same as the Burpee
    • Balance: harder to stay steady on than the Burpee

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