Living in a flat? Put down a mat - it cuts the noise a lot.
Fast and steady through the mouth. This is a conditioning movement - the breath will be hard and that is fine.
Start here if you cannot do high knees with clean form yet.
Beginner · None
Move up when high knees stops being a challenge.
Hip height is the target. Lower is fine while you build up - the pace matters more than the height for the heart rate, and the height matters more for the hip flexors.
They burn energy quickly, which helps the deficit that causes fat loss. No single exercise causes weight loss on its own - the food does most of it.
Marching in place at speed, or fast punches. Both raise the heart rate with no impact at all.
Which day to do High Knees, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe hardest and the most effective. One rep gives you a squat, a push up and a jump.
A plank and a sprint at the same time. Your abs work while your heart rate climbs.
A burpee without the jump and the push up. All the heart rate, none of the pounding on your joints.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
