Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Cardio · Body Weight
Rebounder High Knee Runs
Rebounder High Knee Runs is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the quadriceps and core 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
- Calves
Secondary muscles
- Quadriceps
- Core
How to do Rebounder High Knee Runs
- Stand in the middle of a rebounder trampoline.
- Run on the spot, driving your knees up toward hip height.
- Pump your arms in rhythm with your legs.
- Keep going for the set time.
Form tips
- Stay in the centre of the mat.
- Stand tall.
Rebounder High Knee Runs alternatives
More cardiovascular system exercises
Rebounder High Knee Runs FAQ
What muscles does Rebounder High Knee Runs work?
Rebounder High Knee Runs mainly works the cardiovascular system in the cardio. The quadriceps and core work as secondary muscles.
What equipment do you need for Rebounder High Knee Runs?
None. Rebounder High Knee Runs is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Rebounder High Knee Runs 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 Rebounder High Knee Runs good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Rebounder High Knee Runs 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 Rebounder High Knee Runs?
Other exercises for the cardiovascular system include Half Burpees, Med Ball Slam Burpees, Treadmill Jogging and Battle Rope Double Arm Slams.
For developers
Use Rebounder High Knee Runs 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_G73O5O" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_G73O5O", "name": "Rebounder High Knee Runs", "model": "male", "counterpartId": "ex_WXFUR6", "target": "Cardiovascular System", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_G73O5O/mp4-720.mp4?…", "poster": "https://…/ex_G73O5O/poster.jpg?…" } }