HIGH KNEES

High knees are one of the simplest yet most effective bodyweight cardio exercises — and they offer a ton of benefits for your overall health and performance. Here’s a breakdown of why they’re so good for you:

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🔑 Benefits of High Knees

1. Improves Cardiovascular Health

High knees get your heart rate up quickly, making them a great cardiovascular workout.
• Strengthens your heart and lungs
• Improves circulation and oxygen delivery
• Helps reduce the risk of heart disease over time

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2. Builds Lower-Body Strength

This move targets your:
• Quads & Hamstrings – each knee lift engages your upper leg muscles
• Glutes – helps activate and strengthen your backside
• Calves – keeps you light and springy on your feet

Over time, this improves power and explosiveness for running, jumping, and sports.

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3. Boosts Core Stability

Every time you drive your knee up, your core has to work to keep you balanced.
• Strengthens abs and obliques
• Improves posture and stability
• Supports your lower back

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4. Enhances Coordination & Agility

High knees train your body to move quickly and rhythmically, which:
• Improves neuromuscular coordination
• Helps with reaction time
• Boosts athletic performance (especially in sports that require sprinting or quick direction changes)

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5. Burns Calories & Fat

Because high knees are a high-intensity movement, they:
• Torch calories quickly
• Boost metabolism even after the workout
• Help reduce body fat over time when paired with proper nutrition

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6. Increases Hip Flexor Mobility

The repetitive knee drives improve hip flexibility and range of motion, which is especially beneficial if you sit a lot during the day.

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7. Convenient & No Equipment Needed

You can do high knees anywhere — no gym, no gear, just your body.
Perfect for:
• Warm-ups
• Quick home workouts
• HIIT circuits