Sprint in place

Full bodyintermediatetimedno equipment

Sprinting on the spot at full effort: the torso leans slightly forward, each knee drives forward and up toward hip height while the heel comes up under the glute, landing on the ball of the foot under the hip, with the bent arms pumping hard opposite to the legs.

How to do it

1. Stand tall on the balls of the feet, lean the torso slightly forward and bend the elbows about 90 degrees.
2. Drive the right knee forward and up as the right heel comes up toward the glute; swing the left arm forward and the right arm back.
3. Land the right foot lightly under the hip and immediately drive the left knee up, swapping the arms.
4. Alternate as fast as you can without travelling; keep the torso tall and slightly forward, arms swinging front to back, not across the body.

Muscles worked

femorali, addominali, deltoidi, quadricipiti, polpacci, glutei

Workouts that use it

• HIIT 40/20