Exercise profile
Best forFat lossEnduranceGeneral fitness
Effectiveness★★★☆☆ 3/5
EquipmentNone
Also worksAbs, Shoulders, Hips
Recommended3-5 sets x 20-40 s
Who it suits AgeAny BMI< 35 SexAny HeightAny WaistAny
High-impact on the wrists and shoulders; step the knees in slowly if jumping is hard.
- Purpose
- A dynamic core and conditioning move from a plank.
- Setup
- Start in a high plank, hands under the shoulders.
- Common mistakes
- Bouncing the hips up high with each rep.
- Easier
- Step the knees in slowly one at a time.
- Harder
- Speed up or bring the knees across the body.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s