How To Do High Knees For A Fiery Core & Cardio Workout

We checked in with fitness instructor, dancer, and boxer Mindy Lai to demonstrate exactly how to fit high knees into your workout routine, whether it be in between sets for a quick boost of movement or within a HIIT session to challenge your cardiovascular strength. We're sweating just thinking about it.

Demonstrated by Lai.

Engaging both your upper and lower body will help to push your heart rate up, and Lai describes this movement as her "special burnout" in between rounds to keep your body moving so you get the most out of your cardio session.

If you aren't getting enough of a challenge out of your regular high knee movement, Lai suggests adding a punching motion toward the ceiling to increase the intensity. The faster you punch, the more difficult it will feel.

Another option is to simply lower the height at which you drive your knees to scale down the intensity of the movement. Marching in place and bringing your hands to your knees while engaging your abs is another lower-impact variation that can help you build up to more intense cardio. 

High knees are one of the best exercises to try at any fitness level for increasing your heart rate while engaging your core, arms, and legs in a fiery full-body workout. If you're looking for a powerful and speedy cardio routine, this 15-minute boxing session from Lai will be the perfect fit.

For a lower-impact workout that engages your full body, this 10-minute, equipment-free routine from Jessica Aronoff, CPT, will easily slot into your day as a cardio session that packs a punch.

Otherwise, you can't go wrong with adding 30 seconds of high knees during the active rest period of your weight training workouts to get you sweating. Endorphin boost, here you come!