March In Place | Illustrated Exercise Guide

Primary muscles: Hips, thighs
Secondary muscles: Legs, arms, core, glutes
Equipment: No equipment

MARCH IN PLACE INSTRUCTIONS

1. Stand straight with your elbows bent at a 90-degree angle and your feet hip width apart.
2. Bring your right elbow forward at the same time as you bring your left knee up.
3. Repeat on the opposite side and keep alternating sides until set is complete.

PROPER FORM AND BREATHING PATTERN

Begin with the knees lower and, as you warm up your body, start bringing the knees up. Face forward and maintain your chest open and your back straight. Keep your breathing pattern steady and slow throughout the entire exercise.

EXERCISE BENEFITS

Marching in place is a great way to get your heart rate up without putting a lot of strain on your joints. This is a low impact cardio move that warms up the muscles and prepares the body for more strenuous exercise. Asides from warming up the body, this exercise can also help keep your respiratory system, cardiovascular system and immune system strong and healthy.

DEMONSTRATION

SETS AND REPS

Add this exercise at the beginning of your warm up routine. March in place for about 1 minute and then start running in place. Do some butt kicks and a few high knees to increase your heart rate and improve your stamina. If you’ve never worked out before start with this exercise and replace sitting on the couch while watching TV, with marching in place.

CALORIES BURNED

To calculate the number of calories burned doing march in place, enter your weight and the duration of the exercise:

RELATED WARM UP EXERCISES

Try these other warm up exercises to increase your heart rate and prepare your body for a workout:
High kicks
Ankle hops
Squat side kick
Lunge twist

WORKOUT ROUTINES