Full body
High Knees
Running in place while you drive your knees up toward hip height. It's a simple way to get your heart rate up fast, and your legs and core work the whole time.
- Works
- Hip flexors, quads, calves, glutes, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand tall with your feet hip width apart and your arms bent at your sides.
- 2Drive one knee up toward hip height as you hop onto the other foot.
- 3Switch quickly to bring the other knee up, pumping your arms like you're sprinting.
- 4Keep going at a fast, steady pace, landing on the balls of your feet.
Cues
- Knees up to hip height.
- Stay tall, don't lean back.
- Quick, light feet.
Common mistakes
- Leaning back. Keep your chest tall and stacked over your hips so your abs stay in it.
- Knees too low. Slow down a little if you need to and bring each knee up to hip height.
- Heavy landings. Stay on the balls of your feet and keep each step light and quiet.
Easier
Tiff's version is a march: the same knee lift, no hop.
Harder
Go faster, or hold your hands out at hip height and drive your knees up to touch them.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are high knees cardio or strength?
Mostly cardio. Fast high knees get your heart rate up quickly, and your hip flexors, legs and core get some work too. Pair them with strength moves for a full workout.
