High knees are a simple yet powerful bodyweight exercise that combines cardio conditioning, agility, and mobility training. This dynamic movement mimics running in place while emphasizing knee lift and core engagement, making it an excellent addition to warm-ups, high-intensity interval training (HIIT), or cardio circuits. Whether you’re looking to boost endurance, burn calories, or improve coordination, high knees are effective for all fitness levels.

Instructions

Starting Position:

• Stand tall with your feet hip-width apart.

• Engage your core by pulling your belly button inward.

• Relax your shoulders and keep your arms at your sides.

Movement:

• Lift your right knee up to hip level (or higher) while swinging your left arm forward.

• Quickly switch sides, bringing your left knee up while swinging your right arm forward.

• Continue alternating knees and arms in a quick, running-in-place motion.

Form Focus:

• Keep your chest lifted without leaning forward or backward.

• Land softly on the balls of your feet to reduce joint impact.

• Maintain a smooth, rhythmic pace.

Duration:

• Perform high knees for 20–60 seconds.

• Incorporate them into HIIT sessions or as part of a dynamic warm-up.

Tips for Proper High Knees

• Engage Your Core: Keep your abs tight to improve stability and protect your lower back.

• Maintain Speed: Beginners can start at a moderate pace and gradually build intensity.

• Focus on Height: Prioritize driving your knees high rather than just moving quickly.

• Use Your Arms: Swing your arms to generate momentum and maximize intensity.

• Breathe Steadily: Exhale as the knee rises, inhale as it lowers to keep rhythm.

• Wear Proper Shoes: Supportive footwear helps cushion your feet and reduce stress on joints.

Benefits of High Knees:

• Improves cardiovascular endurance.

• Boosts agility and coordination.

• Strengthens lower body muscles, especially quads, glutes, and calves.

• Enhances hip mobility and flexibility.

• Burns calories effectively in a short time.

• Easy to modify for different fitness levels.

High knees are a versatile, high-energy movement that fits into nearly any workout routine. By focusing on proper form, speed, and knee height, you can maximize their cardio, strength, and mobility benefits. Whether you’re warming up, building endurance, or adding intensity to your HIIT circuits, high knees are a go-to exercise for total-body conditioning.