Here's 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. 🔥
High knees is an easy exercise to get lazy with, but Lai explains that it's important to brace your abdominal muscles and use your core to drive your knees upward in an explosive movement. Keeping your arms moving will also increase your energy output, bringing them back and forth with intensity as if you're running in place.
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.
Drive your arms toward the ceiling in alternating punches, lowering your fists to shoulder height each time. 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.
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