# Fast Feet

A conditioning drill of rapid, short steps in place on the balls of your feet. Works the calves and quads and raises the heart rate for warm-ups and intervals.

- Beginner · Cardio
- Equipment: 
- HD video: https://media.seto.fit/exercises/fast-feet/video/male.mp4
- HTML: https://seto.fit/exercises/fast-feet/

## Muscles worked

- Calves: 8/10
- Quads: 7/10
- Hip flexors: 6/10
- Hamstrings: 4/10
- Core: 3/10

## How to do the Fast Feet

1. Stand on the balls of your feet, slight knee bend.
2. Step in place as fast as you can, feet barely off the floor.
3. Swing your arms opposite your legs, torso upright.
4. Keep the pace until the time is up.

### Full technique — 7 steps

1. Stand with your feet about shoulder width apart and a slight knee bend.
2. Rise onto the balls of your feet so your heels stay just off the floor.
3. Start stepping in place, lifting each foot only slightly off the floor.
4. Move your feet as quickly as you can without traveling forward.
5. Let your arms swing opposite your legs with elbows bent and shoulders relaxed.
6. Keep your torso upright and your stomach tight throughout the interval.
7. Continue for the planned time, then slow down to a walk.

## Common mistakes

- Lifting the feet too high
- Landing heavily on the heels
- Drifting forward instead of staying in place
- Leaning back as fatigue builds
- Slowing the pace before time is up

## Form cues

- Use quick ground contact
- Stay on your forefoot
- Match arms to legs
- Relax your shoulders
- Slight knee bend

## How much to do

- **Strength**: 3–5 sets of 10–15 reps · rest 1 min · 2 reps in reserve
- **Muscle growth**: 2–3 sets of 20–30 reps · rest 45 s · 4 reps in reserve
- **Endurance** (best fit): 3–5 sets of 30–45 reps · rest 30 s · 3 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Fast Feet work?

Primary: Calves 8/10, Quads 7/10. Also works: Hip flexors 6/10, Hamstrings 4/10, Core 3/10.

### How many sets and reps of the Fast Feet?

Strength: 3–5 sets of 10–15 reps, rest 1 min, 2 reps in reserve. Muscle growth: 2–3 sets of 20–30 reps, rest 45 s, 4 reps in reserve. Endurance: 3–5 sets of 30–45 reps, rest 30 s, 3 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/