High knees are a dynamic and cardio-intensive exercise that improves cardiovascular fitness while strengthening the core and legs. By lifting your knees to hip level in a rapid running motion, you engage the core, hip flexors, and leg muscles, enhancing endurance and agility.

1. Stand with your feet hip-width apart.
2. Lift your right knee to hip level while hopping on your left foot.
3. Quickly switch, lifting your left knee to hip level while hopping on your right foot.
4. Continue alternating knees in a rapid running motion.