10 Best Jack Burpee Alternatives for Cardio Conditioning

The Jack Burpee is done standing. Ranked closest by our scoring: the Jack Jump. A harder version, Skater Hops, is listed below as a progression rather than a swap.

Jack BurpeeWatch the Jack Burpee

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

How to Do the Jack Burpee

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

Cardio, with quadriceps, hamstrings, calves, shoulders, triceps, core · Bodyweight · Intermediate · Compound

  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.

The 10 Best 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. 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. Jack JumpPlay demonstration

    1. Jack Jump

    98% match

    Cardio · Beginner · Compound

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

    • Bodyweight
    How to perform it
    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. BurpeePlay demonstration

    2. Burpee

    84% match

    Cardio · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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
  6. Side Standing Long Jump

    6. Side Standing Long Jump

    74% match

    Quadriceps · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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

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