How to do it
- Start in a high plank with the hands under the shoulders.
- Keep the body straight and the hips level.
- Drive one knee towards the chest.
- Switch legs in a steady rhythm, like running in place.
Common mistakes
- Hips bouncing up and down.
- The shoulders drifting behind the hands.
- Toes barely moving.
Breathing and tempo
Breathe rhythmically and move at a pace you can hold for the whole round. Slow down before your form breaks.
Make it harder or easier
Harder: Faster, or longer rounds.
Easier: Slow and stepping, or with the hands on a bench.
Sets and reps
Beginners: 3-5 rounds of 20-30 seconds, with 30-60 seconds of rest.
Fitness: 6-10 rounds of 30-40 seconds, with 20-30 seconds of rest.
Safety
- Keep the wrists under the shoulders; use push-up handles if they ache.
Swaps
Full gym: Burpee, Jumping jack
Dumbbells and a bench: Burpee, Jumping jack
Bodyweight only: Burpee, Jumping jack