10 Best Half Knee Bends Alternatives for Cardio Workouts

Ranked Half Knee Bends Alternatives

10 substitutes, ranked by how closely each one matches Half Knee Bends 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Back And Forth Step

   84% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Step forward with your right foot, bending your knee and lowering your body into a lunge position.
   3. Push off with your right foot and step back to the starting position.
   4. Repeat the movement with your left foot, alternating legs with each step.
   5. Continue stepping back and forth, maintaining a steady pace.
   6. Repeat for the desired duration or 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 Half Knee Bends
   • Equipment: bodyweight only, the same as Half Knee Bends
   • Body position: standing, the same as Half Knee Bends
2. Play demonstration

   Progression

   2. Star Jump

   95% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   Pick this when you want a harder version that still works the heart and lungs.

   How to perform this exercise

   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 Half Knee Bends
   • Equipment: bodyweight only, the same as Half Knee Bends
   • Body position: standing, the same as Half Knee Bends
3. Play demonstration

   Progression

   3. Burpee

   93% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   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, the same as Half Knee Bends
   • Equipment: bodyweight only, the same as Half Knee Bends
   • Balance: harder to stay steady on than Half Knee Bends
4. Play demonstration

   Progression

   4. Astride Jumps

   87% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees and lower your body into a squat position.
   3. Jump explosively upwards, extending your legs and arms.
   4. While in the air, spread your legs apart and bring your arms out to the sides.
   5. Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
   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 Half Knee Bends
   • Equipment: bodyweight only, the same as Half Knee Bends
   • Body position: standing, the same as Half Knee Bends
   • Balance: harder to stay steady on than Half Knee Bends
5. Play demonstration

   Progression

   5. Ski Step

   87% 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, the same as Half Knee Bends
   • Equipment: bodyweight only, the same as Half Knee Bends
   • Body position: standing, the same as Half Knee Bends
   • Balance: harder to stay steady on than Half Knee Bends
6. Play demonstration

   Progression

   6. Scissor Jumps

   86% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   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 Half Knee Bends
   • Equipment: bodyweight only, the same as Half Knee Bends
   • Body position: standing, the same as Half Knee Bends
   • Balance: harder to stay steady on than Half Knee Bends
7. Play demonstration

   Progression

   7. High Knee Against Wall

   82% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand facing a wall with your feet hip-width apart.
   2. Place your hands on the wall for support.
   3. Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground.
   4. Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down.
   5. Continue alternating legs in a running motion, bringing your knees up as high as possible.
   6. Maintain a fast pace and keep your upper body stable throughout the exercise.
   7. Repeat for the desired duration or 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 Half Knee Bends
   • Equipment: bodyweight only, the same as Half Knee Bends
   • Body position: standing, the same as Half Knee Bends
8. Play demonstration

   Progression

   8. Wheel Run

   82% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a plank position with your hands on the wheel and your body straight.
   2. Engage your core and start rolling the wheel forward by extending your arms.
   3. Continue rolling until your body is fully extended and your arms are overhead.
   4. Reverse the movement by pulling the wheel back towards your body, using your core and arms.
   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 Half Knee Bends
   • Equipment: bodyweight only, the same as Half Knee Bends
   • Body position: standing, the same as Half Knee Bends
9. Play demonstration

   Progression

   9. Jack Jump

   80% 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, the same as Half Knee Bends
   • Equipment: bodyweight only, the same as Half Knee Bends
   • Body position: standing, the same as Half Knee Bends
10. Play demonstration

    Progression

    10. Skater Hops

    80% match

    • Cardio
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    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 Half Knee Bends
    • Equipment: bodyweight only, the same as Half Knee Bends
    • Body position: standing, the same as Half Knee Bends
    • Balance: harder to stay steady on than Half Knee Bends