What muscles does the High Knees work?

The High Knees mainly works the cardio and hip flexors.

What equipment do you need for the High Knees?

None: it is a bodyweight exercise.

How many sets and reps of the High Knees?

Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.

What can I do instead of the High Knees?

Assault Bike, Assault Bike Intervals, Elliptical Trainer and Indoor Rowing work the same main muscle.

High Knees

Run in place driving the knees to hip height with quick turnover and active arms.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Cardio, Hip flexors
Equipment: Bodyweight
Movement: Conditioning

Sets and reps

Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery.
Steady work: 10 to 30 minutes at a pace you could hold a conversation at.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the cardio, for when the bodyweight is taken or you want a change.

Questions

What muscles does the High Knees work?: The High Knees mainly works the cardio and hip flexors.
What equipment do you need for the High Knees?: None: it is a bodyweight exercise.
How many sets and reps of the High Knees?: Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
What can I do instead of the High Knees?: Assault Bike, Assault Bike Intervals, Elliptical Trainer and Indoor Rowing work the same main muscle.

Program it for your clients

Coaches add the High Knees to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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