Decrease the intensity and impact
You can decrease the intensity and impact of high knees by slowing your pace.
For example, instead of driving your knee up to your chest in a running motion, slowly lift and lower it in a marching or walking-in-place movement. This turns the move into a low-impact exercise, which is easier on the joints.
Conclusion
High knees can serve as a warm-up exercise, cardio burst between strength training exercises, or part of a HIIT workout or aerobic exercise [6] routine. High knees can be added to your overall fitness routine, it’ll help boost cardiovascular fitness, burn calories, strengthen your abdominal and lower-body muscles and prepare your body for more complex activities.
The exercise should not be done if you are experiencing any pain in your ankles, knees, or hips. It is best that you discuss this with your physical therapist or healthcare provider on note. They will help you decide if high knees are right for you and provide guidance on modifying the move to keep you safe.
References
[1] https://www.nbcnews.com/better/health/5-complex-exercises-will-give-you-full-body-workout-ncna918801
[2] https://www.healthline.com/health/fitness-exercise/calisthenics
[3] https://www.sharecare.com/health/exercise-for-increasing-cardiovascular-endurance/what-is-cardiovascular-endurance
[4] https://www.physio-pedia.com/Quadriceps_Muscle
[5] https://www.dictionary.com/browse/calves
[6] https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541