Cardio

High knees

Running on the spot with high knees — a quick way to raise your heart rate.

Intermediate Includes jumping No equipment
Movement diagram for High knees: knee lifted to running stride
Original diagram — start and finish positions.

How to do it

  1. Stand tall with arms bent at your sides.
  2. Jog on the spot, driving each knee up towards hip height.
  3. Swing your arms in time with your legs.
  4. Land lightly on the balls of your feet.

Form tips

  • Stay tall — do not lean back.
  • Quick, light contacts with the floor.

Common mistakes

  • Landing heavily.
  • Slumping as you tire.

Easier and harder

Make it easier

March with high knees instead of jogging (low impact).

Make it harder

Increase speed, or do short sprints of 20 seconds.

Sources

  1. NHS: 10 ways to stop leaks — checked 3 Oct 2026

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