High Knees
Running on the spot with your knees driven up to hip height — fast cardio that also trains your core.
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How to do the high knees
- 1Stand tall with your feet hip width apart.
- 2Drive one knee up toward hip height while the opposite arm swings forward.
- 3Switch legs quickly, staying on the balls of your feet.
- 4Keep your chest up and your core braced.
When to pick it: Pick it for intervals: 20–30 seconds on, then rest. March instead of running to make it low impact.
Form cues
- Knees to hip height
- Pump the arms
- Stay tall — don’t lean back
Common mistakes
- Leaning back as you tire
- Knees only reaching halfway
- Heavy, flat-footed landings
Intervals
| Goal | Rounds | Work | Recover |
|---|---|---|---|
| Beginner | 6 rounds | 20 s on | 40 s easy |
| Building | 8 rounds | 30 s on | 30 s easy |
| Advanced | 10 rounds | 40 s on | 20 s easy |
Work hard enough that talking is difficult, then recover fully enough to keep your form on the next round. Get a full 4–12 week program →
Swap it for
Similar effort, different movement.
More quads & calves exercises
All quads exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.