intermediate · High Knees

Knee Lift Control

Choose a comfortable knee height and repeat it.

8 min 0 sec · 14 guided blocks · self-paced

Your routine

  1. Warmup · 60 seconds

    Walk in place and gently rehearse the rope turn. Start the jumping rounds only when ready.

  2. Work · 20 seconds

    Round 1: Alternate feet with a small knee lift. Keep the trunk upright without leaning back.

  3. Rest · 40 seconds

    Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

  4. Work · 20 seconds

    Round 2: Alternate feet with a small knee lift. Keep the trunk upright without leaning back.

  5. Rest · 40 seconds

    Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

  6. Work · 20 seconds

    Round 3: Alternate feet with a small knee lift. Keep the trunk upright without leaning back.

  7. Rest · 40 seconds

    Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

  8. Work · 20 seconds

    Round 4: Alternate feet with a small knee lift. Keep the trunk upright without leaning back.

  9. Rest · 40 seconds

    Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

  10. Work · 20 seconds

    Round 5: Alternate feet with a small knee lift. Keep the trunk upright without leaning back.

  11. Rest · 40 seconds

    Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

  12. Work · 20 seconds

    Round 6: Alternate feet with a small knee lift. Keep the trunk upright without leaning back.

  13. Rest · 40 seconds

    Put the rope down, breathe comfortably and reset. Extend this break whenever you need.

  14. Cooldown · 60 seconds

    Finish jumping. Walk gently until you feel settled.