10 Best Jack Burpee Alternatives for Cardio Conditioning

Ranked Jack Burpee Alternatives

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

1. Best match

   Play demonstration

   1. Jack Jump

   98% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the cardiovascular.

   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 the Jack Burpee
   • Equipment: bodyweight only, the same as the Jack Burpee
   • Body position: standing, the same as the Jack Burpee
   • Balance: easier to stay steady on than the Jack Burpee
2. Play demonstration

   2. Burpee

   84% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the heart and lungs rather than the cardiovascular.

   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 the Jack Burpee
   • Equipment: bodyweight only, the same as the Jack Burpee
3. Play demonstration

   3. Star Jump

   83% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   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 the Jack Burpee
   • Equipment: bodyweight only, the same as the Jack Burpee
   • Body position: standing, the same as the Jack Burpee
4. Play demonstration

   4. Half Knee Bends

   78% 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, the same as the Jack Burpee
   • Equipment: bodyweight only, the same as the Jack Burpee
   • Body position: standing, the same as the Jack Burpee
   • Balance: easier to stay steady on than the Jack Burpee
5. Play demonstration

   5. Ski Step

   77% 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 the Jack Burpee
   • Equipment: bodyweight only, the same as the Jack Burpee
   • Body position: standing, the same as the Jack Burpee
6. 

   6. Side Standing Long Jump

   74% match

   • Quadriceps
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the quadriceps rather than the cardiovascular.

   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 your heart and lungs
   • Equipment: bodyweight only, the same as the Jack Burpee
   • Body position: standing, the same as the Jack Burpee
7. Play demonstration

   7. Astride Jumps

   73% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   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 the Jack Burpee
   • Equipment: bodyweight only, the same as the Jack Burpee
   • Body position: standing, the same as the Jack Burpee
8. Play demonstration

   8. Scissor Jumps

   73% 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 the Jack Burpee
   • Equipment: bodyweight only, the same as the Jack Burpee
   • Body position: standing, the same as the Jack Burpee
9. Play demonstration

   9. Dumbbell Burpee

   73% match

   • Quads
   • Dumbbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
   2. Lower your body into a squat position, placing the dumbbells on the ground in front of you.
   3. Kick your feet back into a push-up position, keeping your body in a straight line.
   4. Perform a push-up, bending your elbows and lowering your chest towards the ground.
   5. Jump your feet back towards your hands, landing in a squat position.
   6. Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.
   7. Press the dumbbells overhead, fully extending your arms.
   8. Lower the dumbbells back to your shoulders and repeat the entire sequence 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: quads, not your heart and lungs
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Jack Burpee
10. Play demonstration

    Progression

    10. Skater Hops

    71% 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 the Jack Burpee
    • Equipment: bodyweight only, the same as the Jack Burpee
    • Body position: standing, the same as the Jack Burpee
    • Balance: harder to stay steady on than the Jack Burpee