10 Best Swing 360 Alternatives for Cardio Workouts

The Swing 360 is done hanging. Ranked closest by our scoring: the Star Jump, Half Knee Bends and the Ski Step. Four harder versions, among them the Burpee and Skater Hops, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Swing 360

Swing 360Play demonstration
Primary muscle
Cardio
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Core

How to perform Swing 360
  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold your arms straight out in front of you, parallel to the ground.
  3. Engage your core and swing your arms in a circular motion, rotating your torso as you do so.
  4. Continue the circular motion, swinging your arms and rotating your torso for the desired number of repetitions.
  5. Remember to breathe throughout the exercise.
Filter Swing 360 alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.
Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Swing 360 Alternatives

10 substitutes, ranked by how closely each one matches the Swing 360 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
    Star JumpPlay demonstration

    1. Star Jump

    78% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want an easier 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 the Swing 360
    • Equipment: bodyweight only, the same as the Swing 360
    • Body position: standing, not hanging
    • Balance: easier to stay steady on than the Swing 360
  2. BurpeePlay demonstration

    Progression

    2. Burpee

    80% match
    • Cardio
    • Bodyweight
    • Intermediate
    • Compound

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

    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 Swing 360
    • Equipment: bodyweight only, the same as the Swing 360
    • Balance: easier to stay steady on than the Swing 360
  3. Skater HopsPlay demonstration

    Progression

    3. Skater Hops

    74% match
    • Cardio
    • Bodyweight
    • Advanced
    • 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 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 Swing 360
    • Equipment: bodyweight only, the same as the Swing 360
    • Body position: standing, not hanging
  4. Half Knee BendsPlay demonstration

    4. Half Knee Bends

    73% 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 Swing 360
    • Equipment: bodyweight only, the same as the Swing 360
    • Body position: standing, not hanging
    • Balance: easier to stay steady on than the Swing 360
  5. Ski StepPlay demonstration

    5. Ski Step

    72% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want an easier 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 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 Swing 360
    • Equipment: bodyweight only, the same as the Swing 360
    • Body position: standing, not hanging
    • Balance: easier to stay steady on than the Swing 360
  6. Back And Forth StepPlay demonstration

    6. Back And Forth Step

    70% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound
    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 the Swing 360
    • Equipment: bodyweight only, the same as the Swing 360
    • Body position: standing, not hanging
    • Balance: easier to stay steady on than the Swing 360
  7. Scissor JumpsPlay demonstration

    Progression

    7. Scissor Jumps

    70% 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 Swing 360
    • Equipment: bodyweight only, the same as the Swing 360
    • Body position: standing, not hanging
  8. Astride JumpsPlay demonstration

    8. Astride Jumps

    68% 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 Swing 360
    • Equipment: bodyweight only, the same as the Swing 360
    • Body position: standing, not hanging
    • Balance: easier to stay steady on than the Swing 360
  9. Jack BurpeePlay demonstration

    Progression

    9. Jack Burpee

    65% 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, 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, the same as the Swing 360
    • Equipment: bodyweight only, the same as the Swing 360
    • Body position: standing, not hanging
    • Balance: easier to stay steady on than the Swing 360
  10. RunPlay demonstration

    10. Run

    64% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by standing upright with your feet hip-width apart.
    2. Engage your core and keep your upper body relaxed.
    3. Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet.
    4. Maintain a steady pace and continue jogging for the desired duration or distance.
    5. Remember to breathe deeply and maintain good posture throughout the exercise.

    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 Swing 360
    • Equipment: bodyweight only, the same as the Swing 360
    • Body position: standing, not hanging
    • Balance: easier to stay steady on than the Swing 360

Why You Might Need a Swing 360 Alternative

You may substitute Swing 360 for several reasons: joint pain, limited space, poor rotational mobility, or to vary training stimulus. For example, choose stationary high knees to keep heart rate high while removing trunk rotation; cue: pull knee to chest and land on midfoot to reduce lumbar shear and stress on the hips. Injuries often require limiting shoulder or spinal rotation, so pick moves that emphasize hip extension and ankle recoil rather than transverse-plane torque. Match the biomechanics, select exercises that reproduce triple extension (ankle-knee-hip) and the same metabolic demand to preserve conditioning without aggravating symptoms.

Swing 360 FAQ

What muscles does Swing 360 work?

Swing 360 primarily stresses your cardiovascular system while engaging the posterior chain, glutes, hamstrings, and calves, plus core stabilizers and the shoulder girdle for arm drive. During the explosive phase you produce hip extension and ankle plantarflexion; cue: drive through the heels and brace your core to transfer force efficiently.

What is the best bodyweight alternative to Swing 360?

The best bodyweight alternative is the burpee because it reproduces full-body triple-extension and raises heart rate quickly. Cue: keep a flat back on the plank, explode by driving hips and knees into the jump, and land softly to absorb force; this activates quads, glutes, core, and shoulders similar to Swing 360.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology