High Knees

The High Knees is a beginner-level cardio exercise that targets quads, hip-flexors and supports core.

• Builds strength and control in quads, hip-flexors.
• Trains a fundamental cardio movement pattern used in daily life.

1. 1

   Set up for the High Knees: {setup}.

2. 2

   Keep your posture tall and your core lightly braced throughout.

3. 3

   Move at a steady, rhythmic pace — fast enough to raise your heart rate, slow enough to stay in control.

4. 4

   Keep the movement light and springy, landing softly on every rep.

• Start at an easy pace and build intensity across the session.
• Match your breathing to the rhythm.

• Going all-out in the first interval.
• Slouching or letting form fall apart as you tire.

• Land softly and keep your knees tracking over your toes.
• Stop if you feel dizzy or chest tightness.

Slow the pace or take longer rest periods.

1. 1.Add time, speed, or shorter rests.
2. 2.Progress to harder variations as conditioning improves.

General guidance — adjust based on your experience and goals.