High Knees Jump Rope

High Knees Jump Rope: Intensified Cardio

High knees with rope combine the intensity of knee raises with the rhythm imposed by the jump rope. This exercise considerably elevates heart rate.

Muscles Targeted

Hip flexors, calves, quadriceps, core.

Execution

1. Jump rope while lifting knees as high as possible (ideally hip level).
2. Alternate legs as if running with high knees.
3. Keep rope rhythm constant.
4. Stay braced with upright torso.

Sets

3 x 30 seconds with 30 seconds rest.

Tips

• Start at moderate pace before accelerating.
• Knee height is more important than speed.

Target Audience

Intermediate to advanced.