Body · 30 s · MiniMove+
30 seconds of high knees
High knees means running in place and lifting your knees high for 30 seconds. It is a fast energy boost before a scroll, and a seated knee-lift version keeps the neighbours happy.
How to do it
30 seconds of high knees, step by step.
Stand tall with a little space around you.
Run in place, lifting each knee towards hip height.
Pump your arms and land softly on the balls of your feet.
Keep going for 30 seconds.
Seated version
Seated knee lifts, 30 seconds.
Playable
Try it now: 30 seconds.
Start the timer and do the Move until the ring closes. In the app, the same timer checks it.
Why this Move
Why it's a good Move before a scroll.
Gets your heart pumping in 30 seconds
Wakes you up on sleepy afternoons
Seated version for quiet hours
Stop if anything hurts, and swap the Move with “I can't do this” in the app. MiniMove is a wellbeing app, not medical advice.
What it unlocks
How much does it unlock?
Every Move opens the app for the window you chose, and every Move counts.
Window lengths, in minutes of real use
- 5min
- 15min · default
- 30min
- 60min
- Windows count real use: minutes spent in the app, not on the clock, capped at 2× that.
- It goes into your Bank, next to every other Move you did today.
- Change your mind after the Move? Skip the scroll and earn 15 XP.
- MiniMove+ Earn more: do it twice in a row for a double window, up to 60 minutes.
Questions
About 30 seconds of high knees
How long does it take?
About 30 seconds, start to finish. Every Move in MiniMove takes 90 seconds or less.
What if I can't do it?
Do the seated version instead. Seated knee lifts, 30 seconds. Still not right for you today? “I can't do this” in the app swaps in another Move and stops suggesting this one.
How many minutes does it unlock?
Whatever the Move, it opens the app for the window you chose: 5, 15, 30 or 60 minutes of real use (15 by default), capped at twice that on the clock. It also goes into your Bank. With MiniMove+ “Earn more” on, doing it twice in a row earns a double window, up to 60 minutes.
Ready?
Your next scroll starts with a small win.
Free, no account. iPhone with iOS 26.5 or later.