A FIT30 EXERCISE
High Knees
High Knees is a cardiovascular exercise that engages multiple muscle groups, primarily targeting the quadriceps, hip flexors, and abdominal muscles. It involves lifting your knees towards your chest in a running or marching motion.
HOW TO
How do I do High Knees?
- Stand with your feet hip-width apart, shoulders relaxed, and arms by your sides.
- Begin lifting one knee towards your chest while the opposite arm swings forward. Keep a brisk and rhythmic pace.
- Quickly switch to the other knee and arm in a running or marching motion.
- Engage your core muscles to lift your knees higher and maintain balance.
- Keep an upright posture with your back straight. Avoid leaning forward or backward.
- Land on the balls of your feet rather than your heels to reduce impact on your joints.
- Perform the exercise in a fast and controlled manner, maintaining a steady pace.
TIPS
What are some tips for High Knees?
- Maintain a rhythmic and continuous motion. The goal is to elevate your heart rate for a cardiovascular workout.
- Aim to lift your knees as high as comfortably possible, engaging your hip flexors.
- Swing your arms in sync with your legs to enhance the overall coordination and calorie burn.
- Breathe naturally and rhythmically. Inhale and exhale in sync with your movements.
- Land softly to minimize impact on your joints, especially the knees.
MODIFICATIONS
How do I modify High 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.
What are the benefits of High Knees?
Endurance
Leg Strength
Improved Coordination
A bodyweight30 workout
Don't Be Koi
Complete 15 Rounds In 29:00
- Forward Lunge (0:20)
- Bodyweight Squats (0:10)
- High Knees (0:20)
- Drop Squats (0:10)
- Rest (1:00)
Free
A bodyweight30 workout
Awe, Bell No!
Complete 7 Rounds In 27:00
- High Knees (00:30)
- Butt Kickers (00:30)
- Elbow Plank Pulses (00:30)
- Mountain Climbers (00:30)
- Donkey Kicks (00:30)
- Glute Bridges (00:30)
- Rest (1:00)
Free