High Knees
Full bodyCardioBeginnerNo equipment
A bodyweight cardio drill where the knees are driven up to hip height in rapid alternation.
How to do it
- Stand tall with feet hip-width apart.
- Drive one knee up toward the chest while pumping the opposite arm.
- Quickly switch legs, mirroring the arm action.
- Continue alternating at a fast pace.
- Continue for the prescribed work interval.
Tips
- Drive the knees up to at least hip height.
- Stay light on the balls of the feet.
- Keep the torso upright — do not lean back.
Muscles
Primary: Hip flexors, Quadriceps
Secondary: Calves (gastrocnemius), Abs
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