Anyone who’s ever jumped on a ski erg knows that burn. That full-body, lung-burning, sweat-drenching feeling that hits your legs, core, arms and lungs all at once in 60 seconds flat. But sometimes your gym doesn’t have one, they’re all taken during peak hours, you want something cheaper for home, or you just need to mix up your routine to beat workout boredom. This is exactly why we’ve broken down 9 Alternatives for Ski Erg that match (and sometimes beat) the results you get from the classic machine.

Ski ergs get their reputation for a good reason—they’re low impact, they work 86% of your body’s muscle groups in every stroke, and they burn an average of 12 calories per minute for most adults. But you don’t need to drop $1000+ on a single machine or wait in line after work to get that same workout. Every alternative on this list is tested, accessible, and calibrated to match the ski erg’s unique combination of upper and lower body engagement. By the end of this guide, you’ll know exactly which swap works for your space, budget and fitness goals.

1. Rowing Machine

If you’re looking for the closest possible match to a ski erg, start with the rowing machine. Both machines use a pulling motion that syncs upper and lower body, both rely on rhythm more than raw strength, and both keep impact nearly zero for people with knee or ankle pain. Most gyms have at least 3 or 4 rowers, so you’ll almost never wait in line like you do for the single ski erg tucked in the back corner.

The biggest difference between the two is the starting position, but you can adjust your rowing form to match ski erg muscle activation even closer. You can get nearly identical training results with just a few small form tweaks.

Metric	Ski Erg	Rowing Machine
Calories per minute	11-13	10-12
Muscle groups worked	86%	84%
Joint impact level	Very low	Very low

To get ski erg style results on a rower, keep your strokes consistent at 24-28 strokes per minute. Don’t yank the handle with your arms first—drive through your legs exactly like you would when pulling on the ski erg handles. Many people make the mistake of rowing too fast and losing form; slow controlled strokes will give you the same deep core burn you chase on the ski erg.

For an extra challenge, try 10 rounds of 30 seconds all out effort, followed by 30 seconds rest. This interval structure is the exact same protocol most coaches use for ski erg conditioning, and you’ll finish with the same shaky legs and heavy breathing. This alternative works best for anyone training for general fitness, endurance, or cross training.

2. Air Bike

The air bike, sometimes called the assault bike, is the brutal cousin of the ski erg that most people avoid for good reason. Just like the ski erg, it uses fan resistance that gets harder the faster you move—there’s no setting to crank, you get exactly what you put in. This makes it perfect for people who want the same unforgiving effort reward that makes ski erg workouts so satisfying.

Unlike the ski erg, the air bike adds a pushing motion with your arms alongside the pull. This actually engages your chest and shoulders slightly more, while still hitting your quads, glutes and core with every full rotation. For people who get elbow pain from repeated ski erg pulls, this alternative often feels much easier on the joints.

To replicate a ski erg workout on the air bike:

• Keep your chest up and avoid hunching over the handlebars
• Sync your arm and leg movement so they move at the exact same time
• Avoid bouncing in the seat—keep your core tight the entire time
• Match your RPM to the stroke rate you would use on a ski erg

A 2022 study from the American Council on Exercise found that air bikes burn 14 calories per minute at maximum effort, which is actually slightly higher than the ski erg. If you’re short on time and want maximum calorie burn, this is one of the best swaps you can pick. Just be warned: your first 10 minute air bike workout will leave you sore for days if you’re not used to it.

3. Incline Treadmill Walking With Dumbbells

For anyone who hates seated cardio machines, this low effort swap will shock you with how well it matches the ski erg. Most people treat the treadmill as just a running machine, but cranking the incline and carrying light dumbbells creates the exact same pulling motion and full body burn.

This option works perfectly for people with shoulder injuries that make pulling motions painful. You keep your arms moving in a natural swing, and the steep incline forces your legs and core to work just as hard as they do on a ski erg. No fancy skills required—anyone can do this on their first try.

Follow this setup for best results:

1. Set treadmill speed between 2.8 and 3.5 mph
2. Crank incline all the way to 15%
3. Grab 5-10lb dumbbells, one in each hand
4. Swing arms naturally with every step, keep core tight

You will start sweating within 90 seconds, just like you do on a ski erg. This alternative is also ideal for active recovery days. You can turn the speed down slightly and keep a steady pace for 20-30 minutes without spiking your heart rate too high. Most gym regulars have never tried this trick, and almost all of them become converts after one session.

4. Battle Ropes

Battle ropes are usually written off as just an upper body burnout tool, but done correctly they match the ski erg almost perfectly. The repeated pulling motion, core engagement, and rhythmic breathing pattern are identical to what you use during a ski erg workout. Best of all, you can set up battle ropes almost anywhere for a zero impact workout.

The secret to making this swap work is using your whole body, not just your arms. Most people stand still and wave the ropes with their shoulders, which only gives half the benefit. When you drive through your legs and hinge at the hips with every pull, you activate exactly the same muscle chain as the ski erg.

You won’t need any fancy workouts to get results. 30 seconds of hard double waves followed by 30 seconds rest, repeated 12 times, will give you the exact same heart rate response as a standard ski erg interval set. Add in small side to side hops while you pull for even more leg activation.

One huge benefit of battle ropes over the ski erg is that they force you to stabilize your core constantly. A 2021 sports science study found that battle rope workouts produce 15% higher core muscle activation than ski ergs for the same perceived effort level. If core strength is one of your goals, this is a fantastic swap.

5. Elliptical Trainer

Most people write off the elliptical as a lazy gym day machine, but that’s only because most people use it wrong. When adjusted properly, the elliptical delivers almost identical low impact full body cardio to the ski erg, with far less strain on the lower back.

Skip the pre-set programs entirely. Turn the resistance all the way down, grab the moving handles, and focus on smooth full strokes just like you would on the ski erg. The natural cross body motion matches the ski erg’s movement pattern almost exactly, and you can adjust effort just by speeding up or slowing down.

Workout Goal	Elliptical Settings
Endurance training	140-150 SPM, steady pace
Interval training	20s all out / 40s rest, 16 rounds
Active recovery	120 SPM, 25 minutes

Many people prefer the elliptical over the ski erg for long steady state workouts. The slightly smoother motion puts less stress on the wrists and elbows, so you can keep going for 45 minutes or more without joint pain. This makes it the perfect swap for anyone training for long distance endurance events.

Just remember: don’t lean on the hand rails. Keep your weight centered, core tight, and pull through the full range of motion with every stroke. Most people who hate ellipticals are just using them with bad form.

6. Swimming Laps

If you have access to a pool, swimming is one of the best ski erg alternatives that almost no one talks about. Just like the ski erg, swimming is zero impact, works your entire body, and rewards smooth consistent rhythm over raw power.

Freestyle swimming uses almost exactly the same pulling muscle chain as the ski erg. You drive with your core, pull through your lats and arms, and sync your breathing to your movement. A 1500m swim will leave you with the exact same tired arms and burning lungs as a 2000m ski erg piece.

• Focus on long, full strokes instead of fast choppy ones
• Breathe every 3 strokes to keep rhythm consistent
• Avoid kicking too hard—let your upper body do most of the work
• Use a pull buoy if you want to match ski erg muscle activation even closer

Swimming also has the unique benefit of active recovery for your joints. If you’re coming back from an injury or training hard 5+ days a week, swapping your ski erg day for a swim will give you the same cardio benefit while letting your body recover. Many high level crossfit athletes already use this trick to avoid overtraining.

The only downside is that you need pool access. But if you have one nearby, this is easily one of the most underrated full body workouts you can do.

7. Step Mill With Arm Punches

The step mill is usually only used for leg day, but adding controlled arm punches turns it into a perfect ski erg replacement. The constant uphill leg drive combined with upper body movement creates almost identical calorie burn and muscle activation.

Most people hold the rails when they use the step mill. Don’t do that. Stand up straight, keep your core tight, and throw slow controlled cross punches as you step. You don’t need weights for this—just the motion of moving your arms under control will engage your lats, shoulders and core.

Start at a slow speed until you find your rhythm. Once you get the timing down, you’ll notice the burn set in within two minutes, just like it does on the ski erg. You can adjust the speed up or down to match whatever effort level you’re training for that day.

This alternative works particularly well for people who struggle with the coordination required for other machines. The stepping motion is natural for almost everyone, and the arm punches are simple to learn. This is also a great option for home gyms, since step mills are often much cheaper and easier to find used than ski ergs.

8. Kettlebell Swings

Kettlebell swings are the only bodyweight plus equipment option on this list that can match the ski erg for pure power output. The hip hinge, full body extension, and pulling motion is biologically identical to the movement you use on a ski erg.

Many people only do kettlebell swings for leg day, but done correctly they work every single muscle group from your calves to your neck. A 10 minute set of hard kettlebell swings will burn more calories than almost any other workout you can do with a single piece of equipment.

1. Stand with feet shoulder width apart, kettlebell between your feet
2. Hinge at the hips, keep your back flat and knees soft
3. Drive through your heels to swing the kettlebell to chest height
4. Let gravity bring it back down, don’t pull with your arms

For the closest ski erg match, do 40 seconds of work followed by 20 seconds of rest, repeated 10 times. This interval protocol was designed specifically for ski erg training, and it works exactly the same with kettlebell swings. You’ll finish with the same shaky legs and gasping for air that you know well.

The best part about this alternative is that you only need one kettlebell. For under $100 you can have a full ski erg replacement that fits under your bed. This is by far the most budget friendly option on this list for home workouts.

9. Resistance Band Mountain Climbers

For people who have no equipment at all, this bodyweight swap will surprise you. Add a light resistance band around your wrists, and you turn basic mountain climbers into a full body workout that matches the ski erg almost perfectly.

The band creates constant pulling tension on your arms as you drive your legs, so you’re working upper and lower body at the exact same time. Just like the ski erg, there’s nowhere to rest—every single second requires full effort from your whole body.

Keep your core tight, your back flat, and drive your knees up smoothly. Don’t rush the movement. Slow controlled repetitions will give you far better results than fast sloppy ones. Most people can only keep good form for 30 seconds at a time when they first try this.

This is the only option on this list that you can do literally anywhere. No gym, no machines, no big equipment required. You can do this in a hotel room, your living room, or even outside when the weather is nice. If you travel often or workout at home with no equipment, this is your go-to ski erg replacement.

At the end of the day, no single workout machine is irreplaceable. Every one of these 9 alternatives for ski erg delivers the same full-body burn, low impact benefit, and calorie crushing results that made the ski erg famous. The best option for you will depend on what you have access to, what injuries you’re working around, and what type of movement you actually enjoy doing. Don’t get stuck waiting for a machine or overspending on equipment for your garage when there are perfectly good options you can use today.

Next time you head to the gym and see the ski erg line wrapped around the corner, pick one of these alternatives and try a 20 minute interval workout. Test two or three over the next week, note how your body feels, and keep the ones that work for you. Most people are surprised to find they actually prefer their new swap over the original ski erg once they give it a fair chance.