How to do high knees
Knees to hip height, staying up on the balls of your feet.
Step by step
- Stand tall with your hands out in front at hip height.
- Run on the spot, driving each knee up to touch your hands.
- Stay light on the balls of your feet.
- Keep the pace up for the full time.
The cue that matters: Knees to hip height, staying up on the balls of your feet.
How it progresses over eight weeks
In the Fitness Akhi programme, high knees appear on Conditioning day, for 3 rounds. The target rises every two weeks — these are the intermediate figures, and there are easier and harder tiers either side of them.
| Weeks 1–2 | Weeks 3–4 | Weeks 5–6 | Weeks 7–8 |
|---|---|---|---|
| 30 seconds | 45 seconds | 55 seconds | 70 seconds |
The target is a lookup, not a formula: each exercise has its own table, hand-set, so one movement can progress faster than another on the same day.
Where it fits
It is one of the exercises in a six-day rotation that runs for eight weeks. Each session is a circuit — you work through the day's exercises in order, then repeat the whole list 3 times — and the app walks you through it one screen at a time, keeping the phone awake so you never have to touch it mid-set.