What Happens To Your Body When You Do High Knees Every Day

High knees are a great way to get in shape. They work out your entire body and can feel exciting —at least when they’re finished.

Even better:

With high knees, you’ll see results quickly. You’ll start to feel stronger and more flexible – and you’ll look amazing too. In just a few short weeks, you’ll see a difference in your body that will make you proud.

Here’s the problem:

You have to do them correctly.

Read this article to learn more about what happens to your body if you do high knees every day and how to incorporate this exercise correctly into your routine. We will provide lots of actionable advice and strategies that you can start using today.

We even have a high-knee workout that you can copy.

But first:

Table of Contents

How can you do high knees correctly?

High knees are an exercise that involves repeatedly lifting your knees up and bringing them back down in quick succession as you alternate legs. This motion works out the core, hips, thighs and glutes.

But you have to do them with proper form to reap the results:

Push off your straight leg as forcefully as you can, contracting your calf.
Don’t ignore the bent leg; focus on pushing through that leg’s knee upwards to the ceiling.
Keep your belly engaged and your back straight.
Contract your arms, too, to burn more calories and tone your upper body muscles as well. Besides, this contraction will give you more power to jump higher.

Will doing high knees every day help you burn fat?

Yes, daily high knees will decrease the fat stored in your legs, belly, and even your upper body. Here’s how that works.

Fat burn is accelerated when your heart rate climbs in the anaerobic or VO2 max zone—and that is exactly what a high-intensity exercise like high knees can do.

Besides, you will build more lean muscles in your legs and core. This massive muscle mass requires more fuel, so your metabolism will rev up to feed those muscles. And if you aren’t eating more than usual, your body will use your fat sources to fuel your muscles, thus slimming you down even more.

Will doing high knees every day burn belly fat?

High knees will help you burn calories, increase your heart rate and reduce fat all over your body. And that means high knees will help you burn belly fat too.

Follow these tips to maximise your progress:

Keep your abs engaged as you jump up and down, focusing on bringing your belly button into your spine.
Push your knees into the ceiling. This strategy activates your quads, hips, and lower abs more. And more muscle contraction translates into more muscle tone and more burned calories.
Do slow side high knees to target your obliques. That way, you will gain more definition in your core.

Will doing high knees every day make your legs bigger?

High knees will build lean muscle in your legs, thus giving you more curved quadriceps and a shapelier butt. But does that mean your legs will be bigger?

Actually, no.

Your legs will be more powerful and toned. They will look more curved, but they will have a smaller volume.

And here’s how to achieve results even faster:

Do slow high knees wearing ankle weights. That way, your muscles grow stronger as they engage against a bigger force.
Push through the calf of your straight leg and the knee of your bent leg. That conscious push activates your calves, hamstrings, butt, and quads even more.
Move around while you’re doing high knees. This strategy will help you focus on different lower body muscles during your workout:
- Moving in front: Activates the quads
- Moving backwards: Activates hamstrings and butt
- Moving sideways: You engage your outer and inner thighs

Side note: If you want bigger legs, incorporate strength training into your routine and eat more lean protein. Also, increase your calorie consumption by 10 to 20%.

Are high knees a good exercise?

High knees are an effective exercise for various fitness and health purposes. That’s why so many physical trainers incorporate them into their workout programs.

Although, let’s face it, high knees are excruciating, they can:

Improve cardiovascular resistance

High knees are a fast, total body exercise. As a result, your heart rate will climb through the roof. This improves cardiovascular resistance, allowing you to exercise more for prolonged periods.

Help you lose weight

High knees help you burn 8 calories/minute at a vigorous intensity. Therefore, a 15-minute high-knee routine with proper warm-up and cool-down can help you burn up to 120 calories.

Pro tip: Structure this workout following high and low intensity interval training to maximise that afterburn effect.

Tone your entire body

High knees are a great way to strengthen your core, hips, thighs, and glutes. You’ll get stronger in no time if you maintain proper form throughout the exercise.

Improve bone density

High knees are a weight-bearing exercise, meaning they increase bone density. This is especially important as we age since osteoporosis (weakening of the bones) can be a serious concern.

Improve agility and coordination

High knees require a high degree of coordination, balance and agility. When you do them regularly, you’ll become more graceful and coordinated.

Plus, if you incorporate high knee variations like hopping side-to-side, jumping and jogging in place, you’ll get even better results.

How can you do high knees every day safely?

If you want to do high knees every day, it is important to change up your routine. That way, you can avoid over-soliciting your muscles. And it’s also a good long-term strategy to help you avoid injury or plateaus.

Here’s what a high-knee workout routine can look like:

Warm-up: 5 minutes
Standard high knees: 45 seconds
Active rest: 15 seconds
Slow high knees with ankle weights: 45 seconds
Active rest: 15 seconds
Side high knees: 45 seconds
Active rest: 15 seconds
High knees moving in front: 45 seconds
Active rest: 15 seconds
High knees moving to the back: 45 seconds
Active rest: 15 seconds
High knees moving sideways (left and right in your room): 45 seconds
Active rest: 15 seconds
Optional: repeat the entire workout another time through
Cool-down and stretch: At least 3 minutes

What happens to your body if you do high knees every day for a week?

After a week of doing high knees, your legs won’t feel like jello anymore.

Even your neighbours may start understanding that you’ve gotta do what you gotta do for your physical prowess and mental well-being.

Joke aside, you will notice improved coordination, agility, and balance. Your core stability will be better, and the muscles and joints in your lower body will be stronger. You’ll also build endurance through increased cardiovascular fitness, resulting in longer workouts with shorter breaks during work intervals.

Besides, you are most likely sleeping better and feeling prouder about yourself.

What happens to your body if you do high knees every day for a month?

A month of high knees will have a lasting impact on your overall fitness. Your cardiovascular fitness and muscle strength will improve significantly, making you a much better athlete.

Imagine being able to run faster after your kids or with your dog

After all, if the high-knee running technique worked for Rudiger during the world football championship, it can definitely work for you.

You’ll also notice an increase in your body’s fat-burning potential as well as greater resistance to injury and fatigue during workouts. Finally, you’ll have a more toned physique, increased lean muscle mass, and a better mindset.

So what are you waiting for? Save the high-knee routine we included before and start hopping your way to a learner, sexier body.

Author
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Mary D. Brown

Mary is a mom of three, blog writer, strength training addict, fitness psychology guru, Origami dork, and Metallica lover. She has degrees in Communication and Physics and is a certified Personal Trainer.

Mary advocates for one powerful idea: fitness is about challenging yourself, but it’s not a race against the clock. She wants people to understand that the best fitness equipment doesn’t have to be expensive or very popular. The best workouts and machines should always fit your style and needs, not the other way around. So, Mary’s dedication and hard work are the engines that keep this website going.