Cardio
High Knees
BeginnerA fast-paced running-in-place movement that raises the heart rate quickly.
Target muscles
Legs, Core
Calories burned
~10 kcal / set
Secondary muscles
Cardio
Equipment
Bodyweight
Goal
Fat Loss, Weight Loss
Sets / Reps
3 × 30-40
Benefits
- • Raises heart rate fast for calorie burn
- • Strengthens hip flexors and core
Step by step
- 1Stand tall with feet hip-width apart.
- 2Drive one knee up toward your chest as high as comfortable.
- 3Quickly switch legs in a running motion.
- 4Pump your arms in rhythm with your legs.
Breathing guide
Breathe quickly and rhythmically with your legs.
Common mistakes
- • Leaning too far back
- • Not lifting the knees high enough
Safety tips
- • Stay light on your feet, landing on the balls of your feet.
- • Keep your core tight to support your back.
Variations
- • Slow high knees
- • High knees with arm punches