High Knees
🔥 Fat-Burning Cardio · updated September 2026
⏱ 30 sec🔁 3 sets📶 beginner
Targets: heart rate, hip flexors, core
How to do it
- 1Run in place, driving the knees up to hip height.
- 2Pump the arms and stay light on the balls of your feet.
- 3Keep the core braced so the torso doesn't lean back.
- 430 seconds on, 30 off.
Form tips
- • Tall chest, knees to hip height
- • Soft quick landings
- • Low-impact version: fast marching
Common mistakes
- • Leaning back to lift knees
- • Heavy flat-foot landings
- • Dying pace after 5 seconds — pace yourself
