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Cardio · Body Weight
High Knee Twist
High Knee Twist is an intermediate isolation cardio exercise that works the cardiovascular system (cardio), with the hip flexors and quadriceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Core · Rectus Abdominis, Obliques
Secondary muscles
- Hip Flexors · Iliopsoas
- Quadriceps · Rectus Femoris
How to do High Knee Twist
- Stand with your feet hip-width apart and your arms raised to shoulder height in front of you, palms facing down.
- Lift your right knee towards your left elbow while simultaneously twisting your torso to the right, engaging your core.
- Return to the starting position, then lift your left knee towards your right elbow while twisting your torso to the left.
- Alternate sides in a controlled manner, maintaining a steady rhythm. Repeat for the desired number of repetitions.
Form tips
- Twist your torso and lift your knee simultaneously to engage both your abs and obliques.
- Move smoothly and with control to avoid straining your back or hips.
- Ensure your movements are balanced and controlled to prevent injury.
High Knee Twist alternatives
More cardiovascular system exercises
High Knee Twist FAQ
What muscles does High Knee Twist work?
High Knee Twist mainly works the cardiovascular system in the cardio (Rectus Abdominis and Obliques). The hip flexors and quadriceps work as secondary muscles.
What equipment do you need for High Knee Twist?
None. High Knee Twist is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of High Knee Twist should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is High Knee Twist good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does High Knee Twist burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to High Knee Twist?
Other exercises for the cardiovascular system include Indoor Cycling Spinbike Sprint, Indoor Cycling Spinbike, Ski Ergometer Cross Country Ski Flyes and Treadmill Jogging.
For developers
Use High Knee Twist in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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