Stand tall with your feet hip-width apart and arms at your sides.
Begin running in place, driving your right knee up toward your chest as high as possible.
As your right foot returns to the ground, immediately drive your left knee up.
Pump your arms in coordination with your legs, as if sprinting in place.
Stay on the balls of your feet, minimizing ground contact time on each step.
Continue alternating knees at a rapid pace for the prescribed time or rep count.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 20 seconds | Form mastery, neural adaptation |
| Intermediate | 4 sets of 30 seconds | Hypertrophy, moderate loading |
| Advanced | 4 sets of 45-60 seconds | Strength, high intensity/volume |