High knees

Run in place driving alternate knees high, boosting your heart rate and working the hip flexors, quads and calves.

How to do it

1. 01Stand tall with your feet hip-width apart and arms bent at your sides like you are running.
2. 02Drive one knee up to hip height while pumping the opposite arm.
3. 03Land softly on the ball of that foot and drive the other knee up — keep alternating.
4. 04Stay tall, brace your core and keep a quick, steady pace for the full interval.

Common mistakes

• Leaning back — stay upright or lean slightly forward.
• Knees too low — aim for hip height, slowing down if needed.
• Landing on your heels — stay light on the balls of your feet.

In the Conditioning progression

1. 1Step jack
2. 2Jumping jack
3. 3High knees
4. 4Mountain climber
5. 5Burpee (no push-up)
6. 6Burpee