logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Jogging / Running In Place

through 12 votes
muscles:QuadricepsMuscle, HamstringsMuscle, ShinsMuscle, GlutesMuscle
synergists:AdductorsMuscle, AbductorsMuscle
required:Doable Without Equipment And Weights
optional:Dumbbells (2), Weight Cuffs
fitness level:Easy
exercise type:Cardio
Variations available (2)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

  • this easy cardio exercise is great to warm-up
  • if you do it for a longer period of time, you can activate your cardiovascular system and burn fat as in the Jogging
  • it is not as intensive as regular jogging, because the range of motion is smaller and there is no wind resistance

Starting Position

  • stand upright, the feet are hip width apart
  • the upper body is straight

Correct Execution

  • jog in place
  • raise the knees one after the other and let the arms follow the motion
  • the higher the knees, the more intensive the exercise (see High Knees In Place)
  • softly land on the balls of your feet
  • do this for a longer period of time

tips for the workout

  • add short sprints to make the exercise more intensive
  • use dumbbells, so that the core has to do more work stabilizing the upper body, or use weight cuffs for more resistance