Tone up your lower abs and burn up to 50 calories in 5 minutes with high knee workout

Get your heart pumping with High Knee cardio-intensive exercise. Hilda Amaral--Portuguese World Natural Bodybuilding Federation President, nutritionist, & personal trainer--shows us a simple and effective way to strengthen your hips and legs, especially for those who sit down for long periods during the day.

We highly recommend this cardio exercise for any fitness level. Depending on the intensity, it works on your entire body and you don't need any equipment to pull it off.

How-to: BASIC HIGH KNEE

1. Stand with your body straight and feet hip-width apart.
2. Place your arms by your side, your hands raised flat in front of you with palms facing down.
3. Bring one knee to your chest and immediately bring it to the ground, while you raise the other knee to your chest.
4. Do 10 reps each knee, 3 sets (rest for 15 seconds between sets).

Variation: HIGH KNEE SKIPS

With hopping movements similar to a jump rope workout, High Knee Skips is an explosive exercise that requires speed and motor control. Follow steps 1 & 2 above, then alternate between knees as fast as you can for 30 seconds. Rest for 15 seconds and do two more sets set.

Click here to join a FREE online fitness session with Hilda Amaral to learn more exercises that improve your endurance and performance, and basically be fit in general!