10 Best Scissor Jumps Alternatives for Home Cardio

Scissor Jumps are done standing. Ranked closest by our scoring: Astride Jumps, the Ski Step and the Burpee. A harder version, Skater Hops, is listed below as a progression rather than a swap.

Scissor JumpsWatch the Scissor Jumps

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

How to Do Scissor Jumps

The steps for Scissor Jumps themselves, so you can judge how close each substitute below really is.

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

  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.

The 10 Best Scissor Jumps Alternatives

10 substitutes, ranked by how closely each one matches Scissor Jumps 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. Astride JumpsPlay demonstration

    1. Astride Jumps

    99% match

    Cardio · Intermediate · 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.
    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 Scissor Jumps
    • Equipment: bodyweight only, the same as Scissor Jumps
    • Body position: standing, the same as Scissor Jumps
  3. Skater HopsPlay demonstration

    Progression

    3. Skater Hops

    90% match

    Cardio · Advanced · Compound

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

    • 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 Scissor Jumps
    • Equipment: bodyweight only, the same as Scissor Jumps
    • Body position: standing, the same as Scissor Jumps
  4. BurpeePlay demonstration

    4. Burpee

    88% match

    Cardio · Intermediate · Compound

    It uses the same equipment and still works the heart and lungs.

    • 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 Scissor Jumps
    • Equipment: bodyweight only, the same as Scissor Jumps

How to Choose the Right Scissor Jumps Substitute

Pick a substitute based on impact tolerance, movement pattern, and training goal. If you need power and single-leg work, choose skater hops or controlled alternating jump lunges; if you need low impact, pick step-ups or incline walking and push through the heel to bias glutes. Match the tempo and work-to-rest to reach your target heart-rate zone, and monitor form: keep a neutral spine, soft landings, and active hip extension to preserve the intended muscle activation.

Scissor Jumps FAQ

What muscles does Scissor Jumps (male) work?

Scissor Jumps primarily stress the cardiovascular system while recruiting hip flexors, glutes, quads, and calves for repeated hip flexion and extension. You also engage the core to stabilize the pelvis during alternating leg strikes; cue: brace your core and land on the midfoot to distribute load across the posterior chain.

What is the best bodyweight alternative to Scissor Jumps (male)?

For a close cardiovascular and unilateral stimulus, do step-ups at a brisk tempo, step fully onto a box and drive through the heel to engage the glute and hamstring. If you need lower impact but similar heart-rate response, choose incline walking or high-knee marches, driving knees up while keeping torso tall.

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