Fast Feet

How to do it

Sink into a quarter squat with the chest up, then chop the feet up and down on the balls of the feet as fast as you can while barely lifting them off the floor.

Muscles worked

Primary: full · Also works: calves, quads, core

Equipment

No equipment

Common mistakes

• Standing tall instead of staying in the athletic quarter squat, which makes it a jog on the spot
• Lifting the feet high and slowing the turnover — the goal is contact frequency, not height
• Letting the chest collapse toward the knees as fatigue hits

Variations

• Add a direction change every five seconds
• 10 seconds on, 20 off for ten rounds
• Fast feet into a sprint start

Can't do this one? Swap it for

• High Knees
• Jump Rope
• Lateral Shuffle
• Mountain Climber

Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee or ankle problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Burpeefull
• Jumping Jackfull
• Sun Salutation (Surya Namaskar)full
• World's Greatest Stretchfull
• Shadow Boxing — Combinationsfull
• Heavy Bag Roundsfull