High knees

Whether you are pressed for time, limited for space or equipment or just need a change up, high knees is just the thing to snap you out of your workout funk. Today’s high knee challenge will get you moving and your heart rate up. It is also a great way to warm up before a run. I like to use it as part of the warm up before a strength training class, or as part of a training class.

More benefits of high knees

  1. You don’t need any equipment or a lot of space.
  2. Increases blood flow and increases your heart rate.
  3. Prepares the body for action, improving the coordination of movement.
  4. Improves coordination — your body’s ability to move efficiently and quickly with time.  
  5. Helps with bone density and osteoporosis.

If you are a runner, this is great skill training to improve your running form, and it also prepares the body for running. Doing high knees articulates the muscles around the feet and ankles, wakes up the hip flexors, quadriceps, and hamstrings into action and moves your arms in the fashion desired for running.  

How to do today’s high knees 20-second challenge:

  1. Grab a timer (your phone works fine too)
  2. Stand tall on a firm surface.
  3. Start by marching in place, coordinating your arms and legs to move smoothly.  Right arm swings forward while the left knees goes up. Your elbows should stay at 90 degrees.
  4. Keep your chest lifted and spine tall throughout, shoulders down.
  5. Jog in place — keep your knees high and land on the balls of your feet. Emphasize springing off of the balls of the feet through soft landings.  
  6. Start your timer for 20 seconds. Ready … set … go!!! After 20 seconds, take a break. Try it again and add some variety by taking a few steps to the right and left if you have some space.
  7. Feeling spunky? Add Team Better’s total body ball workout  to the high knees for a HIIT workout (High Intensity Interval Training).

Trainer note: if you have a knee injury or pain, this high impact activity is not recommended.  Instead, work on high knees by marching in place.

Looking for more quick workouts incorporating high knees? Try these workouts that don’t require a lot of equipment.



Cynthia Miranda

About Cynthia Miranda

Cynthia Miranda has been in the fitness industry over 20 years including a degree in Sports Medicine, certifications with spinning, yoga, TRX, CrossFit and even Zumba! She has worked and is working with clients with all different levels of health & fitness from cardiac rehab patients to athletes to workaholics. Cynthia is an avid mountain biker and loves to be outside hiking and camping when she can. She is a mother of three girls ranging from 9 to 16.

Take the Team Better challenge:

Did you do high knees for 20 seconds?

Earn tickets for this and other simple daily challenges for your chance to win prizes.

Next drawing takes place Dec 17