How to do the Fast Feet
- Stand on the balls of your feet, slight knee bend.
- Step in place as fast as you can, feet barely off the floor.
- Swing your arms opposite your legs, torso upright.
- Keep the pace until the time is up.
Full technique — 7 steps
- Stand with your feet about shoulder width apart and a slight knee bend.
- Rise onto the balls of your feet so your heels stay just off the floor.
- Start stepping in place, lifting each foot only slightly off the floor.
- Move your feet as quickly as you can without traveling forward.
- Let your arms swing opposite your legs with elbows bent and shoulders relaxed.
- Keep your torso upright and your stomach tight throughout the interval.
- 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
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.
