High Knee Cardio
High knee cardio is a bodyweight cardiovascular exercise targeting the quadriceps, with secondary engagement of the abs, hip flexors, and lower legs. It involves rapidly alternating high knee drives while running in place to increase heart rate, improve coordination, and warm up the lower body.
How to do it
- Stand with your feet hip-width apart and your arms bent at your sides.
- Begin running in place, driving your knees up toward your chest with each stride.
- Aim to bring each knee to at least hip height with every step.
- Pump your arms opposite to your legs to maintain balance and rhythm.
- Continue at a fast pace for the desired duration.
Form cues
- Land softly on the balls of your feet.
- Drive your knees up toward your chest.
- Pump your arms in rhythm with your legs.
- Keep your chest tall and your core braced.
Breathing: Inhale steadily through your nose and exhale through your mouth, finding a natural rhythm that matches your pace.
Common mistakes
- Landing flat-footed increases joint impact and reduces spring.
- Leaning backward throws off your balance and strains your lower back.
- Slouching over compresses your chest and makes breathing harder.
Muscles worked
Primary: quads. Secondary: abs, hip flexors, lower legs.
Suggested sets & reps
Get fitter
4 sets of 40 seconds, rest 45 seconds
Lose weight
3 to 4 sets of 30 to 45 seconds, rest 45 seconds
Build muscle
3 sets of 20 to 30 seconds focusing on height, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your knees or ankles, stop immediately and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do high knee cardio on a hard floor?
It is best done on a cushioned mat or carpet to reduce impact on your joints.
What should I do if my shins start to ache?
Slow down your pace, focus on landing softly, or switch to a marching regression.
How high do my knees actually need to go?
Aim for hip height, but keep it comfortable if you are just starting out.