A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Finisher
4m
9 kcal
/ min (est.)
3 × 30s
sets × reps
Why this exercise
Difficulty: Intermediate
Cardio-intensive exercise that tones the entire body while increasing stamina.
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 core engaged.
- 2.Drive one knee forward while tapping the opposite hand to the knee.
- 3.Return to plank and switch sides, maintaining quick alternating rhythm.
Pro Tips
- •Keep your shoulders over wrists.
- •Maintain consistent pace with controlled motion.
- •Engage abs throughout for stability.
Equipment
Mat
Safety
Avoid bouncing hips or letting your core sag.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.