High knees

How to do it

1. Set upStand tall with your arms bent at your sides.
2. MoveRun on the spot, driving each knee up to hip height and pumping your arms.
3. Watch forLeaning back to get your knees up. Stay upright and stay on the balls of your feet.

Easier or harder

Easier

March on the spot.

Harder

Fast feet.

What it works

Muscles

Cardio, Quads, Calves

Position

Standing

Intensity

High effort Hard

Impact

Jumping

Swap it for

• Fast feet
• Jump rope
• Out-out in-in quick feet jumps
• Clap under kicks
• Bodyweight thrusters
• In + out squat pulses

In these workouts

• 5-Minute HIIT Workout
• 15-Minute HIIT Workout
• 20-Minute HIIT Workout
• 15-Minute Core HIIT Workout
• Fat-Burning HIIT Workout