A Typical Session
18 Min
Warm-up
4m
Main Set
10m
Finisher
4m
10 kcal
/ min (est.)
3 × 40
sets × reps
Why this exercise
Difficulty: Intermediate
Combines cardio and core work to burn fat and improve agility.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
40
Rest
45s
How to Perform
- 1.Start in a plank position with shoulders stacked over wrists.
- 2.Drive one knee toward your chest.
- 3.Quickly switch legs, alternating in a running motion.
- 4.Maintain a flat back and tight core throughout.
Pro Tips
- •Move quickly but with control.
- •Keep hips low to engage your abs fully.
- •Maintain even breathing — exhale with each leg drive.
Equipment
None
Safety
Avoid if wrist pain occurs; use forearm plank variation.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.