AÂ FIT30 EXERCISE
High Knees Jump
High Knees Jump is a variation of jump rope that involves lifting one knee at a time as high as possible with each jump. This jump rope variation is a great way to improve cardiovascular fitness, coordination, footwork, and leg strength and endurance.
HOWÂ TO
How do I do High Knees Jump?
- Start by holding the jump rope handles in each hand. The jump rope should rest behind your heels.
- Start with a basic jump rope motion to establish a rhythm.
- As you jump, lift one knee towards your chest in a high knees motion while maintaining the rotation of the jump rope.
- Maintain a steady rhythm, alternating the knee that you lift with each jump.
TIPS
What are some tips for High Knees Jump?
- Engage your core muscles to stabilize your torso during the high knees motion.
- Keep your movements light and stay on the balls of your feet to reduce impact on your joints.
- Ensure that your arm movement is coordinated with the high knees motion for a fluid and efficient workout.
- Maintain proper posture by looking straight ahead, which helps with balance and form.
MODIFICATIONS
How do I modify High Knees Jump?
Easier
- If high knees are challenging, lift the knees to a comfortable height or perform regular jumps without the high knees motion.
- Perform with an imaginary rope.
What are the benefits of High Knees Jump?
Endurance
Full-Body Strength
Improved Coordination
A jump30 workout
You Will Crush It!
Complete 5 Rounds In 29:50
- Boxer Step (0:25)
- Rest (0:15)
- High Knees Jump (0:30)
- Rest (0:15)
- Basic Jump (1:00)
- Rest (0:20)
- Jump Rope Jacks (0:25)
- Rest (0:15)
- High Knees Jump (0:30)
- Rest (0:15)
- Freestyle Jump (1:00)
- Rest (1:00)
Free
A jump30 workout
Oh, Hay There!
Complete 3 Rounds In 27:30
- 45 Freestyle Jump (0:45)
- 15 Rest (0:15)
- 20 Bodyweight Squats (0:20)
- 20 Jumping Jacks (0:20)
- 20 Bodyweight Squat Hold (0:20)
- 25 Rest (0:25)
- 45 Ski Jump (0:45)
- 15 Rest (0:15)
- 30 High Knees (0:30)
- 20 Rest (0:20)
- 45 Freestyle Jump (0:45)
- 15 Rest (0:15)
- 30 Bodyweight Squats (0:30)
- 20 Rest (0:20)
- 45 High Knees Jump (0:45)
- 15 Rest (0:15)
- 30 Bodyweight Squat Hold (0:30)
- 20 Rest (0:20)
- 45 Freestyle Jump (0:45)
- Rest (1:00)
Free
