High knees are an excellent way to get and keep the heart rate up for full body blast. You need to go all out for this one. You should not be able to talk while performing them.

This workout will have roughly a 1:1 work/rest ratio.

PERFORM PER ROUND:

• 30 sec  – High Knees
• 10 sec – REST
• 30 sec – High Knees

Rest 1 minute between rounds.

NUMBER OF ROUNDS:

• Beginner – 5
• Intermediate – 10
• Advanced – 15

Use the 3+ INT mode on your Gymboss miniMAX Interval Timer to time this entire workout, as it makes teh perfect HIIT timer.

Remember this is high intensity interval training (HIIT), you need to go all out!