High Knees: Dynamic Cardio and Mobility

Starting Position:
- Stand tall with your feet hip-width apart.
- Engage your core by pulling your belly button toward your spine.
- Relax your shoulders and keep your arms at your sides.
Movement:
- Lift your right knee as high as possible, aiming for hip level or higher, while simultaneously swinging your left arm forward.
- Quickly switch, lifting your left knee and swinging your right arm forward.
- Alternate knees and arms in a fast, running-in-place motion.
Form Focus:
- Keep your chest lifted and avoid leaning back or forward.
- Land softly on the balls of your feet to reduce impact on your joints.
- Maintain an even, rhythmic pace.
Duration:
- Perform high knees for 20–60 seconds, or incorporate them into a high-intensity interval training (HIIT) routine with timed intervals.

Engage Your Core: Tighten your abdominal muscles to improve balance and prevent strain on your lower back.
Maintain Speed: Start slow if you're a beginner, but as you progress, increase your speed to maximize cardiovascular benefits.
Focus on Height: Ensure your knees come up high rather than just moving quickly with shallow movements.
Arm Swing: Use your arms dynamically to aid momentum and enhance the intensity.
Breathe Steadily: Exhale as your knee comes up and inhale as it lowers to maintain a steady rhythm.
Wear Proper Shoes: Use supportive footwear to cushion your feet and minimize joint stress.

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