A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
10 kcal
/ min (est.)
3 × 30s
sets × reps
Why this exercise
Difficulty: Beginner
Great cardio exercise that burns calories and tones the core.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
30s
Rest
30s
How to Perform
- 1.Stand tall with feet hip-width apart.
- 2.Drive one knee up toward chest.
- 3.Quickly alternate legs in a running motion.
- 4.Keep core engaged throughout.
Pro Tips
- •Land softly on the balls of your feet.
- •Keep chest up.
- •Pump arms for momentum.
Equipment
None
Safety
Low impact option: march instead of jump.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.