HIIT
Cardiovascular system
Hamstrings
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HIIT
High Knees
Running on the spot with an exaggerated knee lift — a simple, high-tempo drill that spikes your heart rate and reinforces sprint mechanics.
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Suggested use
Sets
3
Time
30s
Rest
30s
HIIT
Warm-up
Beginner
Cardio
Warmup
Endurance
Gait
Muscles worked
Primary
Hip flexors
Cardiovascular system
Secondary
Quads
Calves
Abs (rectus abdominis)
Equipment
No equipment needed - just your body.
How to do it
- Stand tall with feet hip-width apart and arms bent at 90 degrees.
- Run on the spot, driving one knee up to hip height.
- Land on the ball of your foot and immediately drive the other knee up.
- Pump your arms in rhythm as if sprinting.
- Stay tall through your torso — imagine a string lifting the crown of your head.
- Keep the ground contacts quick and light for the whole interval.
Common mistakes
- Leaning back to lift the knees instead of staying tall.
- Letting the heels slam down on each contact.
- Slowing the arms, which drags the legs down with them.
- Knees drifting inward or outward rather than driving straight up.
Safety first
- March the movement with no flight phase if the impact feels too intense.
- Wear supportive shoes on a firm, flat surface.
- Build speed gradually across the interval instead of maxing out from the first second.
Who should avoid or modify
- Acute knee, ankle or foot pain aggravated by impact.
- Known heart condition or uncontrolled high blood pressure — consult a licensed clinician before high-intensity training.
- Stop immediately if you feel chest pain, dizziness or severe shortness of breath.
Breathing and tempo
Breathing: Use quick, rhythmic breaths — for example, inhale for two knee drives, exhale for two.
Tempo: Fast feet, light contacts; think quick off the floor rather than high and slow.
Progressions
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Regressions
Warm-up
Cardiovascular system
Beginner
