A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Finisher
4m
12 kcal
/ min (est.)
3 × 30s
sets × reps
Why this exercise
Difficulty: Intermediate
A fat-burning, full-body cardio move that boosts endurance and tones the abs.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
30s
Rest
45s
How to Perform
- 1.Start in a high plank position.
- 2.Drive knees toward chest alternately at fast pace.
- 3.Keep core engaged and back flat.
Pro Tips
- •Maintain steady pace.
- •Avoid bouncing hips up and down.
Equipment
None
Safety
Avoid if wrist pain persists.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.