quick feet run

Cardiovascular system

• Target muscles: full body, legs, hamstrings, glutes
• Equipment: bodyweight
• Level: intermediate

How to do it

1. Stand tall with feet hip-width apart, knees slightly bent, and elbows at about 90 degrees.
2. Engage your core and lean your torso forward just a few degrees, staying on the balls of your feet.
3. Begin taking very short, rapid steps in place, minimizing ground contact time.
4. Pump your arms in opposition to your legs while keeping shoulders relaxed and down.
5. Keep hips level, torso upright, and land quietly on the forefoot—avoid heel striking and excessive vertical bounce.
6. Maintain a brisk, steady rhythm for the prescribed time; stop if posture or cadence breaks down.

Swap it for

• Running
• backwards run
• Running (treadmill)
• Short-Stride Running
• Stationary Bike: Standing Run v. 3
• High Knee Run in Place

Harder

• backwards run
• High Knee Run in Place
• wheel run