Liftsmith

Ball burpee alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the ball burpee, best matches first.

  1. Burpee with a tuck jumpTrains the quads and chest, same movement, no equipment.
  2. BurpeesTrains the quads and chest, same movement, no equipment.
  3. Backward bear crawlTrains the quads, same movement, no equipment.
  4. Burpee with a long jumpTrains the quads, same movement, no equipment.
  5. High kneesTrains the quads, same movement, no equipment.
  6. High-knee skipsTrains the quads, same movement, no equipment.
  7. Jump rope high kneesTrains the quads, same movement, needs jump rope.
  8. Kettlebell burpee deadliftTrains the chest, same movement, needs kettlebells.
  9. March in placeTrains the quads, same movement, no equipment.
  10. Rowing machineTrains the quads, same movement, needs rowing machine.
  11. Rowing machine intervalsTrains the quads, same movement, needs rowing machine.
  12. Sideways bear crawlTrains the quads, same movement, no equipment.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

Start free in your browser

Swap exercises in one tap

Start free