High Knee Sprints

High Knee Sprints


This exercise involves running in place while lifting your knees up high towards your chest. It is a high-intensity cardio exercise that helps to improve cardiovascular endurance, leg strength, and overall fitness.

Muscle Group

Equipment Required

High Knee Sprints Instructions

  1. Start by standing with your feet hip-width apart and your arms at your sides.
  2. Begin running in place, lifting your knees up towards your chest as high as you can.
  3. As you lift your knees, pump your arms as if you were sprinting.
  4. Continue running in place with high knees for 30 seconds to 1 minute.
  5. Rest for 30 seconds to 1 minute, then repeat for 3-4 sets.

High Knee Sprints Form & Visual

High Knee Sprints

High Knee Sprints Benefits

  • Improves cardiovascular endurance
  • Increases leg strength and power
  • Enhances coordination and balance
  • Burns calories and aids in weight loss
  • Boosts metabolism and improves overall fitness
  • Can be done anywhere with no equipment needed

High Knee Sprints Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calf muscles
  • Abdominals

High Knee Sprints Variations & Alternatives