Day 6 of 10
Cardio
High Knees
High Knees is day 6 of the 10-exercise rotation (focus: Cardio). Here you do it as four 60-second intervals with a work/rest split you choose, then a final 60-second push, and a beginner version is available.
A dynamic cardio exercise that elevates heart rate, builds leg strength, and improves coordination and balance.
How to do high knees
- Stand upright with feet hip-width apart, arms at your sides.
- Run in place while driving your knees up toward your chest as high as possible.
- Pump your arms in a running motion to maintain momentum.
- Land softly on the balls of your feet with each step.
- Continue for desired duration at a steady or increasing pace.
Beginner version
- Perform the movement at a slower, controlled pace rather than quickly.
- Lift your knees to a comfortable height rather than trying to reach your chest.
- Focus on maintaining balance and control.
- Take breaks as needed and gradually increase duration and intensity.
Form tips
- Keep your torso upright and core engaged.
- Drive your knees up explosively while maintaining balance.
- Land softly on the balls of your feet to reduce impact.
Muscles worked
Primary: Hip Flexors, Quadriceps, Glutes, Calves. Secondary: Core, Cardiovascular system.
The 5-minute high knees workout
Four one-minute intervals with a work/rest split you choose (from 20 seconds on and 40 off, up to 50 on and 10 off), then a final 60-second push. High Knees is day 6 of the 10-day rotation.
Start the workoutGo at your own pace, and stop if anything hurts or you feel dizzy. Safety info