High Knees

1. Stand with your feet hip-width apart, shoulders relaxed, and arms by your sides.
2. Begin lifting one knee towards your chest while the opposite arm swings forward. Keep a brisk and rhythmic pace.
3. Quickly switch to the other knee and arm in a running or marching motion.
4. Engage your core muscles to lift your knees higher and maintain balance.
5. Keep an upright posture with your back straight. Avoid leaning forward or backward.
6. Land on the balls of your feet rather than your heels to reduce impact on your joints.
7. Perform the exercise in a fast and controlled manner, maintaining a steady pace.

1. Maintain a rhythmic and continuous motion. The goal is to elevate your heart rate for a cardiovascular workout.
2. Aim to lift your knees as high as comfortably possible, engaging your hip flexors.
3. Swing your arms in sync with your legs to enhance the overall coordination and calorie burn.
4. Breathe naturally and rhythmically. Inhale and exhale in sync with your movements.
5. Land softly to minimize impact on your joints, especially the knees.

Easier

• If the impact is a concern, perform a modified version by marching in place with high knee lifts.
• Slow down the pace if you're a beginner or if high-intensity exercise is not suitable for your fitness level.
• Lift your knees towards your chest while standing in place without the running motion for a low-impact variation.

Harder

• Perform the exercise with ankle and/or wrist weights.