10 Best Dumbbell Burpee Alternatives for Home Workouts

Ranked Dumbbell Burpee Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Burpee on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Star Jump

   83% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the quads with bodyweight alone.

   How to perform this exercise

   1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
   2. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
   3. As you land, bring your limbs back in and absorb your impact through the legs.

   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: quads, the same as the Dumbbell Burpee
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Burpee
   • Balance: easier to stay steady on than the Dumbbell Burpee
2. Play demonstration

   2. Burpee

   74% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the heart and lungs rather than the quads.

   How to perform this exercise

   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.

   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, not quads
   • Equipment: bodyweight only, not free weights
3. 

   3. Fast Skipping

   73% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want an easier single-leg version that still works the quads.

   How to perform this exercise

   1. Start in a relaxed position with one leg slightly forward. This will be your starting position.
   2. Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
   3. Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.

   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: quads, the same as the Dumbbell Burpee
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Burpee
   • Balance: easier to stay steady on than the Dumbbell Burpee
4. 

   4. Stride Jump Crossover

   73% match

   • Quads
   • Other
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand to the side of a box with your inside foot on top of it, close to the edge.
   2. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
   3. Land in the opposite position that you started, on the opposite side of the box. The foot that was initially on the box will now be on the ground, with the opposite foot now on the box.
   4. Repeat the movement, crossing back over to the other side.

   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: quads, the same as the Dumbbell Burpee
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Burpee
5. Play demonstration

   5. Jack Burpee

   73% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the cardiovascular rather than the quads.

   How to perform this exercise

   1. Start in a standing position with your feet shoulder-width apart.
   2. Lower your body into a squat position, placing your hands on the ground in front of you.
   3. Kick your feet back, landing in a push-up position.
   4. Perform a push-up, lowering your chest to the ground and then pushing back up.
   5. Jump your feet forward, landing in a squat position.
   6. Jump up explosively, reaching your arms overhead.
   7. Land softly and immediately lower back into the squat position to begin the next repetition.

   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, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Burpee
6. Play demonstration

   6. Jack Jump

   71% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet together and your arms by your sides.
   2. Jump up, spreading your feet apart and raising your arms above your head.
   3. As you land, quickly jump back to the starting position.
   4. 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, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Burpee
   • Balance: easier to stay steady on than the Dumbbell Burpee
7. Play demonstration

   7. Half Knee Bends

   66% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees and lower your body down as if you were sitting back into a chair.
   3. Keep your chest up and your weight in your heels.
   4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   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, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Burpee
   • Balance: easier to stay steady on than the Dumbbell Burpee
8. 

   8. Side Standing Long Jump

   66% match

   • Quadriceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
   2. Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the movement, jumping as far to your right as you can.
   3. Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.

   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: quadriceps, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Burpee
9. Play demonstration

   9. Ski Step

   66% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   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, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Burpee
10. Play demonstration

    10. Barbell Bench Front Squat

    65% match

    • Quads
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone.
    2. Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground.
    3. Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up.
    4. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: quads, the same as the Dumbbell Burpee
    • Equipment: free weights, the same as the Dumbbell Burpee
    • Body position: standing, the same as the Dumbbell Burpee