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Cardio · Body Weight
High Knees
High Knees is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the hamstrings and calves 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
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Hip Flexors · Iliopsoas
- Quadriceps · Rectus Femoris
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do High Knees
- Stand with your feet hip-width apart and your arms at your sides.
- Begin by lifting your right knee towards your chest as high as possible while simultaneously swinging your left arm forward.
- Quickly switch to lift your left knee towards your chest while swinging your right arm forward, mimicking a running motion.
- Continue to alternate knees rapidly, maintaining a steady rhythm and engaging your core. Repeat for the desired duration or number of repetitions.
Form tips
- Lift your knees as high as possible while maintaining proper form and balance.
- Move quickly but with control to maximize cardiovascular benefits and prevent injury.
- Ensure your movements are balanced and coordinated to avoid straining your muscles.
High Knees alternatives
More cardiovascular system exercises
High Knees FAQ
What muscles does High Knees work?
High Knees mainly works the cardiovascular system in the cardio (Iliopsoas and Rectus Femoris). The hamstrings and calves work as secondary muscles.
What equipment do you need for High Knees?
None. High Knees is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of High Knees 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 Knees good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does High Knees 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 Knees?
Other exercises for the cardiovascular system include Treadmill Walk, Med Ball Slam Burpees, Treadmill Running and Assault Airbike Fast Speed.
For developers
Use High Knees 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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