Stand upright on a balance mat or similar unstable surface.
Stand with your arms at your sides and your elbows bent to 90 degrees.
Lift one knee up while you bring the opposite arm forward and the same-side elbow back.
March, by driving your foot down to the ground, lifting your opposite knee, and exchanging arm position.
Walk, jog or run intervals at different speeds with knees pulled up to different heights.
Continue for required amount of time.
