HANDS UP FOR HIGH KNEE RUNS
We all know that pumping your legs as you power through sets of high knee runs is a great way to quickly get your heart pounding. But it’s what you do with your arms that can really change the game.
High knee running is a great cardio “go-to” because it’s is simple, it doesn’t require much coordination and it can be completed with varying levels of intensity. And, most importantly, when it comes to building cardio fitness it gets results. High knee running will quickly elevate your heart rate into the 75 percent max training zone.
The key to success is to make certain that your knees are consistently being raised to hip height. You want to ensure you keep your back straight, chest up and abs braced, and your knees soft on impact. You can check you’ve got your technique correct below:
THE #1 WAY TO MAXIMIZE RESULTS
The secret to making high knee running more effective is to get your upper body in on the action and pick up a weight plate. Weighted high knee running will swiftly raise your heart rate into the 90 percent maximum training zone as it drastically increases muscle activation…
Les Mills science advisor, Dr Jinger Gottschall, has recently completed heart rate and surface muscle activity tests on ten healthy college students. They performed a 10-minute cycling warm-up of progressive intensity, followed by sets of unweighted high knee runs, high knee runs with a 5kg plate held at collarbone and high knee runs with a 5kg plate held overhead. The variations were performed eight times for 20 seconds with a 60 second break in random order.
Of the eight muscles tested, the muscle activation for six of the muscles was significantly greater during high knee running with a plate at the collarbone compared to high knee running without a plate. When the plate was lifted above the head the muscle activation was greater for all of the muscles tested
The high knee lowdown:
- Compared to high knee running without a plate, anterior deltoid activity was 89 percent greater with a plate at the collarbone and almost 1.5 times greater when the plate was lifted above the head.
- Three-dimensional core activation (which is the anterior, lateral and posterior core muscles) was over 30 percent greater with the plate low and around 50 percent greater with the plate high.
- Activation of the extensor muscles that oppose gravity (quadriceps and gastrocnemius) was over 30 percent greater with the plate low and around 50 percent greater with the plate high.
Keen to get your high knee run fix? Try LES MILLS GRIT.
Find a workout work out on demand
Sign up to Fit Planet and get fresh health and fitness news and advice straight to your inbox. Subscribe
7 quick wins for your health
7 science-backed quick wins for your health and fitness
START 2026 F.R.E.S.H
Rachael Newsham shares personal tips for rejuvenation over the holidays
Fascinating fitness history part 3
The legends who set the scene for the modern fitness era
Fascinating fitness history part 2
Discover how ancient Egyptians, circus strongmen, and Swedish gymnasts shaped the fitness spaces we know today.
Fascinating fitness history part 1
Fitness equipment: 15 of the most influential innovations of all time
The best exercise for golf
Learn strength exercises, core activation and mobility drills to improve your golf, increase power and control and support injury prevention.
RESISTANCE TRAINING AND YOUR GUT
Science explains how lifting weights changes microbiome composition and improves gut function. Find out the best exercises to strengthen your gut.
The new workout of the decade: Introducing BODYPUMP HEAVY
The new workout of the decade: Introducing BODYPUMP HEAVY
LES MILLS COLOURS
LES MILLS COLOURS: A mindfulness tool to embrace emotions and live authentically
It's time to enter Zone Zero
The benefits of the low-impact, low-intensity training zone for athletes and beginner exercisers. Find out what Zone Zero workouts to try and the benefits to expect.
Landmark Les Mills report reveals how ‘MVPs’ drive club profitability
Landmark Les Mills report reveals how ‘MVPs’ drive club profitability
LES MILLS YOGA launches to help clubs win booming wellness category
New four-part series is inspired by tradition and shaped by science to support clubs in winning their share of the growing wellness market
Les Mills unveils next generation LES MILLS SMARTSTEP™ to transform studio experience
Les Mills unveils next generation LES MILLS SMARTSTEP™ to transform studio experience
How thriving UK operator Places Leisure reached record class numbers
Case study looking at how thriving UK operator Places Leisure reached record class numbers
MODERN HUNTER GATHERERS
A neurological expert highlights the physical, mental and social activity that improves brain function, and the best leisure activities for mental strength.
MINDFULNESS FOR STRESS
Learn how mindful meditation can ease anxiety help you feel calm. Get top tips and access free mindfulness practices that will help you feel stress-free.
STAYING MENTALLY STRONG
A neurological expert highlights the physical, mental and social activity that improves brain function, and the best leisure activities for mental strength.
HOW DANGEROUS IS SUGAR?
Is sugar really addictive? Learn how you can beat your sugar cravings, and discover the danger behind too much sugar in your body! Read more here.
HOW BAD IS GLUTEN, REALLY?
What is gluten, and why can it be a problem? Should you really say goodbye to bread, or are their better ways to manage your gluten intake?
6 REASONS TO LOVE FIBER
Discover the different types of fiber, the most fiber-rich foods and how it can aid gut health, lower cholesterol, prevent disease and support weight loss.
.gif)
BAREFOOT? YAY OR NAY?
Dr Jinger Gottschall provides insights into the benefits and risks associated with running barefoot – and if this trend can make a difference to fitness.
EXERCISE MAKES YOU SMARTER
How exercise makes you smarter. Renowned neuropsychiatrist John Ratey provides scientific proof that being fit is good for your mind and your muscles.
Navigating life's challenges
A busy Canadian mom regards exercise as a life saver. Find out how she used exercise to help deal with the stress of a cancer diagnosis, children and a career.
CIRCADIAN HEALTH
Learn how light and circadian disruption could be messing with your hormones, and how to ensure your body and brain can stay in sync with day and night.
SURVIVING TOUGH TIMES
Expert advice from a fitness professional who has suffered major health issues and has top tips for how to make positively deal with adversity.
BRAIN WORKOUT
A neurologist explains what goes on inside your mind as your exercise, and the impact of music and emotions on the brain’s complex network.
IS MEAT-FREE HEALTHIER?
Not all meat substitutes are created equally. Find out how to spot the healthiest options, and some helpful tips on eating a healthy meat-free diet.
2022 fitness trends
Discover the fitness trends for 2022 and the new exercise innovations that top trainers and industry experts are keen to try.
INTO THE DEEP BLUE YONDER
World free-diving champion, William Trubridge discusses the mental discipline, physical skill and spiritual elements of achieving greatness
WHEN LESS IS MORE
Learn how Josh Houpt lost almost half his body weight, gained his life back, and became a fitness instructor.
.webp)
SWEAT SCIENCE
Dr Steve Faulkner explains the reason we sweat, and why excessive sweat is a good thing.
SWEAT OR GLOW?
Do males and females sweat differently? New research explores the difference between how men and women sweat.
BORN TO MOVE PEN PALS
Children in the UK and China bond over physical activity and highlight how physical activity can foster learning across the curriculum
THE BIG Q&A
Professor David Cameron-Smith on the gaps in our knowledge when it comes to nutrition and ageing.
Plant-based diets
Plant-based eating offers a wealth of benefits, and you can enjoy the benefits without becoming vegetarian or vegan. Find out how.
IS THERE AN AFTERLIFE?
Extraordinary stories of human consciousness – challenging scientific thinking and suggesting evidence of an afterlife.
HOW TO HIIT IT RIGHT
Enjoy the transformative results of high-intensity interval training when you follow this five-step checklist.
CREATING FITNESS LEADERS
Les Mills new Advanced Training program and a new playlist function is here to help turn great instructors into great leaders.
I GOT F.A.T.
Nats Levi shares why a well-balanced approach to fitness involves listening to your body – and the dangerous syndrome that can strike when you don’t.
INSPIRATION OVERLOAD
Discover the top things I learned from a mixing with successful female business owners and celebrities at the Create & Cultivate event.
5 FACTS ABOUT MENTAL HEALTH
Find out the types of exercise that best promote mental health, how much exercise you should do to aid brain power and simple steps to ease depression.
SWEETNESS WITHOUT SUGAR
Too much sugar is the main culprit of the dreaded overfat. Find out how to identify sugar in disguise and the healthiest ways to satisfy your sugar cravings.
EXERCISE AND SURVIVING COVID:19
Learn how exercise increases the potent EcSOD antioxidant which can prevent disease and ease COVID-19 suffering by hunting down harmful free radicals.
Research roundup diet
New research shows why fitness can be better than dieting, and why avocados and whole grains can improve health by helping reduce your waistline.
RESEARCH ROUNDUP 10
The workout that makes you happiest, how mouthwash affects exercise efforts, the Mediterranean diet may reduce depression, and new exercise & dementia facts.
Pride in fitness
Celebrate Pride month, discover the experiences of fitness professionals from the Rainbow community and explore how we can achieve equality for all.
MANAGING BLISTERS
Research shows the best way to treat feet blisters and how to successfully prevent blisters should friction on the foot strike.
HIGH-INTENSITY HAPPINESS
Why high-intensity interval training is better than traditional exercise. New research shows how HIIT is more enjoyable and easier to stick with.
HEALTHY KIDS RECIPES
Diana Archer Mills shares nutritious, vegetable-packed recipes kids will love. Learn how to make Dino Burgers, Monster Shakes and Chocolli Pancakes.
FAT FACT VERSUS FAT FICTION
Prof Rod Jackson helps clear the confusion with the facts on fat. Discover the good and bad of all thing fat and learn how to make smart diet decisions for long term health.
BOOSTING VACCINE EFFICACY
Experts say surging obesity levels could undermine the effectiveness of any COVID-19 vaccine. But physical activity could reverse the problem.
BODY OF EVIDENCE
Find out how our ability to influence weight with exercise is determined by our genes. A renowned genetic scientist explains what you can do about it.
10 THINGS TO KNOW ABOUT BREAD
A quick guide to bread that will help you make better informed bread choices. Learn the essential facts about bread here.
YOUR METABOLISM
What is your metabolism? Discover how to boost your metabolism, what it takes to speed up and improve your metabolism and what can slow your metabolic rate
Waist measurement
How to effectively measure your waistline, and then make it smaller – Fit Planet
HOW MUCH VITAMIN C?
All you need to know about the role of vitamin C in warding off everything from the common cold to cancer. Find out how to get the ideal dose here.
TECHNIQUE: LUNGE WITH PLATE ARC
Master the lunge with plate arc and intensify your leg and butt training by adding the benefits of reactive core training into the mix.
SWEETNESS WITHOUT SUGAR
The truth about natural sweeteners like honey and maple syrup, the dangers of artificial non-nutritive sweeteners and the best way to cut your sugar intake.
HOW TO FIND THE RIGHT MENTOR
New research by Les Mills and Curtin University highlights the effect fitness instructors can have on whether you keep up, or give up, exercise.
RESEARCH ROUNDUP 5
The quick and easy way to learn about all the latest health and fitness science.
RED CABBAGE & BEET SAUERKRAUT
A quick and easy recipe to make delicious red cabbage and beet sauerkraut. So good for you!
MY FITNESS DIARY
Follow one woman’s resolution to get back into fitness, as she shares her personal experiences of yoga, dance, pilates workouts.
EXIT LIGHT, ENTER NIGHT
It’s harming our health, our sense of wonder, and our environment, so we need to reduce the harmful effects of over-lighting the planet. Find out how.
EXERCISE AND IMMUNITY
How can you boost immune system and avoid chronic illness? There is plenty of evidence to show that regular exercise is a fantastic medicine.
EXERCISE ADDICTION
Find out the 7 symptoms of exercise addiction and contribute to the world’s largest study into excessive exercise and addiction.
MEET DAVE BERRILL
Dave Berrill used to struggle to find the motivation to work out. Now he inspires others. Find out how he transformed his approach to exercise and his smart fitness advice.
QUESTIONING CALORIE BURN
Exercise scientist, Nigel Harris, explains the value of measuring hormone change & how gauging exercise effectiveness relies on more than just calorie burn.
FEED YOUR HEAD
Learn how what you eat can keep your grey matter in great shape. Find out the best breakfasts, lunches and dinners for good brain health.
2023 favorites
Important health and fitness findings reveal how to live longer, cut cancer risk, maintain a healthy weight, boost your mood, do quick workouts for fast results.
THE FOUR BIG FOOD TRENDS
A expert explains why plant-based foods are increasingly popular, the craze around cannabis and CBD oil, new Japanese food trends and more.
WOULD YOU LIKE FLIES WITH THAT?
Flies (and fly larvae) could be the next superfood. Bryan Lessard explains both the nutritional and waste reducing benefits of the fly.
Resolution rethink
Learn how to make your goals stick. Important information if your goal is to increase your physical activity or lose weight.
SHAOLIN MONKS & BODYPUMP
Watch what happens when you bring together legendary martial arts monks and leaders in strength training at the iconic Shaolin Temple in China.
Why you should lift the bar together
Weight training gets you strong, lean and toned. Research shows that lifting weights in a group with Les Mills BODYPUMP is beneficial. Find out why.
LOW-BIRTH-WEIGHT BABIES
The challenges difficult births bring are a story of how patience, persistence and commitment pay off – just like physical activity and exercise!
A LIFE-CHANGING OPPORTUNITY
Two-days of online fitness training. Learn expert technique tips, secrets to maximize performance & invaluable skills that will help all aspects of life.
GUT FEELINGS
Find out how the health of your gut affects everything within your body, from emotions to immunity. Improve your gut health right now.
Fat 101
Les Mills aims to provide science-based, truthful, myth busting nutrition education. Find out how to add healthy fats to your diet.
2024 trends
If you’re a health-conscious individual, these are the health and fitness trends you’ll want to know about.
4 SPECIAL PERKS OF EXERCISE
Upskill and ace practical exams, make your brain work quicker, lift your mood, and feel good even if you don't go to the gym.
.webp)
RACHAEL TALKS MENTAL HEALTH
Find out how this fitness professional keeps negative thoughts in deficit and how to maintain a healthy and balanced mindset.
MEET A BADASS SWIMMER
Learn how an athlete overcame injury and became an extreme swimmer. She talks about courage, determination and the importance of setting big goals.
IF EXERCISE WAS A PILL
Research highlights the wider health benefits of exercise and why more doctors should be prescribing exercise instead of drugs.
THE ART OF HYGGE
The Danish concept of hygge can help you feel happier. Follow these simple steps to hygge and be more content and appreciative of life’s simple pleasures.
FITNESS GAMES
The motivational power of fitness games, earning points and working out with holograms in extended reality.
ARE YOU BORN TO WIN?
Discover how your genes could indicate you sporting ability, and whether athletic genetic testing at birth could identify the sports stars of the future.
THE TYRANNY OF THE BATHROOM SCALES
Monitoring your weight is not the best way to measure the health benefits of exercise. Learn how it is a false indicator, and might even be bad for you.
THE LIQUID DIET
Smoothies and juices aren't always that healthy. Find out about the pros and cons of drinking your food and the best natural detox or cleanse for your body.
Targeted core classes offer antidote to modern back pain pandemic: Research
Up to 85 percent of us will suffer lower back pain in our lifetime, but new research suggests targeted core workouts could hold the key to prevention as well as treatment, using neuromuscular control strategies to maintain dynamic trunk stability
Social media can fuel your fitness
Global social media expert explains how to use social media to stay fit and healthy, highlighting key trends and who to follow.
OVERCOMING INJURY
Instructor Elizabeth Read shares her experience of back injury. Find out about the physical and mental challenges and how a love of group fitness got her through.
GYM CLASSES VS HOME WORKOUTS
85% of gym goers mix gym sessions with home workouts to optimize their training – convenience & flexibility plus unbeatable motivation & accountability.
Feel unstoppable
Rachael Newsham talks motivation and explains what it takes to feel that unstoppable rush when you’re exercising.
FASHION FOR A FITTER PLANET
Erin Maw discovers how the latest Reebok + Les Mills range fuses fashion and technology to create sustainably fit workout gear.
Forget exercise guidelines
Bryce Hastings highlights the flaws with current exercise guidelines and reveals that much less exercise than recommended can offer the same benefits.
Work out with Monstercat DJ CHYL
Try energizing 5-min workouts and be inspired with wise words from a strong woman in the music scene.
12 WAYS TO FIND TIME TO EXERCISE