High-Knee Sprint

1. Start in a standing position with your feet hip-width apart. Keep your upper body straight and look ahead.

2. Begin by sprinting on the spot. Elevate your knees as high as possible, aiming to bring them to waist level or higher with each stride.

3. Swiftly alternate your legs in a high-knee running motion.

4. Pump your arms in sync with your legs to maintain balance and boost momentum. Your opposite arm should swing forward as your leg raises.

5. Maintain a fast pace and keep your core engaged throughout the exercise to help control your movements.

6. Continue the high knee sprints for the desired time or reps, keeping the movements fluid and the intensity high.

7. It's key to land softly on the balls of your feet and quickly spring back up with each step to minimize impact and stay agile.

Safety Tips: Warm up properly before starting this high-intensity exercise. Begin with lower intensity and gradually increase as you become more accustomed to the exercise. Make sure to wear appropriate footwear that provides good support and shock absorption. If you have any existing knee or lower-body joint issues, consult with a healthcare professional or a certified trainer before attempting high knee sprints.

---