High Knees Exercise: A Guide to Level Up Your Cardio Workout

Sometimes, what might be a really simple exercise can have quite the effect on your workout routine. We believe that the high knees exercise is one of them. But what makes it so special, and are there more fun variations you can try out to keep things interesting? In this article, we guide you on everything you need to know about the exercises, and by the end of it you’ll be sure to add it into your cardio workout!

What are High Knees?

The high knees exercise might seem very simplistic but it engages multiple different parts of the body, especially in the lower body. It mainly gets your heart rate going, works your core,strengthens your leg, and requires no equipment. It can be done in any space and by anyone from a beginner to a pro, making it a very versatile workout.

How to Do High Knees

Below are step-by-step instructions for how you can do the high knees exercise:

1. Stand with your feet hip-width apart, shoulders relaxed, and arms at your sides.
2. Keep your core tight throughout the movement to support your lower back and improve stability.
3. Bring your right knee up towards your chest in a 90 degree angle, keeping it as high as you can while maintaining good posture. At the same time, drive your opposite arm (left arm) forward in a running motion.
4. As soon as your right knee is lowered, quickly lift your left knee toward your chest, while driving your right arm forward.
5. Keep alternating legs quickly, maintaining a quick pace, as if you’re running in place. Make sure to lift your knees high toward your chest, and pump your arms in coordination with your legs for added intensity.

More cardio workouts:

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What are common mistakes made during the high knees exercise?

Some of the common errors that should be avoided while doing this exercise are:

Limiting your range by leaning too forward. Doing this will have you overextending your back instead of activating your core
Landing on the ground flat-footed
Not having the right arm swing which will affect the general motion of your body. It is important for it to not be too little or too much. 

Jackson Turner

Certified Personal Trainer, Training Program Expert

Benefits of High Knees

High knees provide a wide range of benefits, including [1]:

• Boosts Cardiovascular Health: This exercise increases your heart rate, stimulates metabolism, and enhances cardiovascular endurance.
• Supports Calorie Burn: Being a high-intensity movement, high knees aid in burning calories and can contribute to weight loss.
• Strengthens the Core: Engaging the core during the exercise leads to greater stability and better overall posture.
• Tones Key Muscles: High knees target and strengthen important muscles, including the hip flexors, forefoot, and toe muscles, which are vital for activities like running and jumping.
• Enhances Speed and Agility: As a plyometric move, high knees improve neuromuscular efficiency, helping you move faster and more explosively.

Variations and Modifications

Whether you’re looking for a low-intensity exercise for beginners and the elderly or a high-powered one for cardio junkies, there is a variation of the high knees waiting for you. So take your pick from these different versions of this versatile exercise!

1. Weighted High Knees

If you’re looking to add some resistance training to your cardio.

Instructions:

1. Choose the weight of your choice, which can be either any single weight carried with both hands or a dumbbell or kettlebell. Begin with a weight that’s manageable for your experience level.
2. Keep your core engaged and feet hip-width apart. The weights need to held either at your side or near your chest.
3. You can then follow the instructions for the standard high knees exercise. Bring your leg and opposite hand up as if you’re running in place, switching your arms and legs.
4. Keep an upright posture and the weight in motion as you’re alternating.

2. High Knees March

A low-impact version best recommended for those sustaining any injuries or for the elderly.

Instructions:

1. Stand tall with feet hip-width apart and engage your core.
2. Lift one knee towards your chest, focusing on a slow, controlled movement.
3. March gently with each step, activating your hip flexors and core.
4. Lower and switch legs, keeping a steady, alternating pace.
5. Land softly to minimize impact on your knees and joints.

More low-intensity cardio workout: 28-Day Indoor Walking Challenge for Weight Loss [Free PDF]

3. Steam Engine

This variation is more advanced and is best suited for those who have a good grasp of the standard high knees exercise and are looking to push themselves.

Instructions:

1. Stand tall, feet hip-width apart, and engage your core. Place your hands behind your head and interlock your fingers or keep them at bent at the elbows.
2. Lift your right knee toward your chest and twist your torso to the left, bringing your left elbow toward the right knee.
3. Switch sides, lifting your left knee and twisting to bring your right elbow toward it.
4. Alternate quickly, maintaining a steady pace and engaging your core.

4. Plyo Kicks

Yet another fun variation that’ll help with enhancing your balance and stability.

Instructions:

1. Start with feet slightly apart and arms at 90 degrees.
2. Push off with your left foot, driving your right knee up and heel toward your glutes. Use arm motion to assist.
3. Land softly on your left foot and immediately jump with your right foot, bringing the left knee up and foot toward your glutes.
4. Continue alternating legs, maintaining an explosive, quick pace. Perform for 10-20 seconds, increasing to 30-60 seconds as you progress.

Do high knees burn belly fat?

High knees help with burning calories in general and activating the core muscles in the process. This will help you gain the abs you want while shedding fat throughout the body, as spot reduction isn’t a proven strategy.

Jackson Turner

Certified Personal Trainer, Training Program Expert

Conclusion

We hope this article has given you the push you need to add this simple but effective workout to your daily workout schedule. Always make sure to consult your physician if you experience any discomfort during the exercise. For more amazing workout routines that can transform your body, check out the JustFit app!