High Knee Raises will elevate your heart rate slightly and get your blood moving throughout your body.
Maintain a stable stance throughout the exercise by keeping your feet at shoulder width, spine completely upright (don’t lean forward), and core muscles (abdominals and lower back) engaged throughout the entire exercise. Keep your hands on your waist or on your head with your hands behind your ears.
Balance on your left leg as you lift your right knee up to waist height. Return your right foot to starting position and repeat with left knee. Alternate back and forth between the right leg and left legs.
Low intensity: walk in place slowly ensuring that you maintain balance as you switch from leg to leg.
High intensity: run in place quickly by touching your foot down for a split second before lifting your other knee.
In the ABC 100 circuit, complete 30 high knee raises (e.g. lift each knee 30 times). When this circuit becomes too easy, you can complete the ABC 200 circuit by doubling the number of repetitions to 60 high knee raises.