A Typical Session
21 Min
Warm-up
4m
Main Set
12m
Finisher
5m
8 kcal
/ min (est.)
3 × 30s
sets × reps
Why this exercise
Difficulty: Intermediate
A dynamic full-body move that burns fat and builds endurance while targeting the core.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
30s
Rest
45s
How to Perform
- 1.Start in a high plank position with your hands under shoulders.
- 2.Drive one knee toward your chest, then quickly switch legs.
- 3.Continue alternating in a running motion while keeping your hips low.
Pro Tips
- •Keep your shoulders stacked above your wrists.
- •Move quickly but with control.
- •Engage your core to prevent hip bounce.
Equipment
Mat
Safety
Avoid bouncing hips or arching back during movement.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.