March In Place
Cardio & Conditioning · full · beginner
How to do it
Stand tall and lift one knee to hip height then the other in a steady rhythm, swinging the opposite arm each time and rolling through the whole foot with no jumping at all.
Muscles worked
Primary: full · Also works: hip_flexors, calves, core
Equipment
No equipment
Common mistakes
- Barely lifting the feet so the heart rate never actually rises — the knee should reach hip height
- Leaning back as the knee comes up instead of standing tall through the ribs
- Letting the arms hang still; driving the opposite arm is what makes it aerobic
Variations
- Hold a chair back if balance is an issue
- Add an overhead arm reach on each step
- March for 60 seconds, rest 30, repeat five rounds
Can't do this one? Swap it for
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
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