Stay Fit With Bad Knees Using This Quick, Low-Impact Workout
If you struggle with knee pain, exercising may seem impossible—but with the right workout, it’s not!
This workout falls under the category of high-intensity interval training (HIIT), but don’t let that alarm you. High intensity does not have to mean jumping. You can still do a high-intensity workout while performing low-impact exercises that don’t aggravate your knees!
Even though this low-impact HIIT workout doesn’t include any deep squats, lunges, or jumping, it will still help you reap the benefits that high-intensity interval training provides, such as:
- A higher rate of fat burn both during and after the workout
- Building your cardiovascular endurance
- Raising your metabolic rate
- Working smarter, not longer
This workout was designed using moves that protect bad knees. Some of these include holding dumbbells to give you that extra push of high intensity. Because it is low-impact, you could do a workout like this daily.
Workout Instructions:
- Perform each move as hard as you can for 30 seconds, rest for 15 seconds, and repeat.
- Continue this pattern for all eight exercises, doing them each twice.
- For an extra challenge, rest for a few minutes and repeat all of the exercises again!
1. Front Kicks
Photo Credit: Get Healthy U
Doing front kicks improves leg strength and flexibility while providing a cardiovascular workout.
How To Perform Front Kicks:
- Stand with feet hip-width apart and arms bent and held in front of you.
- Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through your heel.
- Place the right foot down and switch to the left.
- Continue to repeat kicking with intensity and speed.
Go for 30 seconds. Transition to next exercise in 15 seconds.
2. Renegade Rows
Photo Credit: Get Healthy U
Performing renegade rows strengthens your upper body and core, enhancing muscle tone and stability.
How To Perform Push-Up Renegade Rows:
- Begin in a full plank with dumbbells in hands, arms extended, and on toes. (Drop to your knees if you aren’t comfortable doing a full plank). Engage your abdominals by drawing the belly inward towards your spine.
- Lower your body in a straight line toward the ground to a low plank without sagging your back, then push back up to plank.
- Pull right dumbbell up toward right hip bone, keeping weight close to your side. Slowly return it to the floor. Repeat the push-up and pull the left dumbbell to the left hip bone. Continue the push-up row alternating sides.
Go for 30 seconds. Transition to next exercise in 15 seconds.
3. Lateral Shuffle
Photo Credit: Get Healthy U
The lateral shuffle boosts cardiovascular endurance and agility, targeting the lower body and core.
How To Perform a Lateral Shuffle:
- Start standing with feet hip distance apart, slightly bend knees and sink your weight back into your heels so you don’t feel it in your knees.
- Bring both hands in front of the chest in guard position.
- Start with right foot moving right and left foot following. Shuffle right for four right-left steps, then move left for four left-right steps. Continue shuffling right/left for the desired amount of time.
Go for 30 seconds. Transition to next exercise in 15 seconds.
4. Sit-Up Press
Photo Credit: Get Healthy U
The sit-up press engages your core and upper body muscles, promoting strength and coordination.
How To Perform a Sit-Up Press:
- Start on back with bent knees and feet on the mat. Elbows are bent and dumbbells are resting above the chest.
- Bring the head, neck, and shoulders off the mat sitting up, and extend the arms out long pressing the dumbbell forward. Return back to the mat with control.
Go for 30 seconds. Transition to next exercise in 15 seconds.
5. Punching
Photo Credit: Get Healthy U
Doing this punching exercise increases cardiovascular fitness and upper body strength while improving hand-eye coordination.
How To Do Punching:
- Stand with feet slightly wider than shoulder-distance apart and bend knees slightly. Tighten the core to keep your center still.
- Punch out one arm at a time at a steady, intense pace.
Go for 30 seconds. Transition to next exercise in 15 seconds.
6. Army Crawl
Photo Credit: Get Healthy U
The army crawl strengthens the core, shoulders, and upper body, improving overall muscular endurance.
Note: For a modified version, try this modified army crawl plank.
How To Perform An Army Crawl:
- Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
- Bend your left arm so that it is now in forearm plank position.
- Then bend your right arm so you are in a full forearm plank position.
- Lift your left hand and place it on the mat directly below your shoulder as you push through your palm to lift yourself.
- As you reach the top, place your right palm on the floor under your right shoulder and push back into a full plank. Repeat, leading with the right arm.
Go “forearm forearm hand hand” for 30 seconds, moving at an intense pace. Transition to next exercise in 15 seconds.
7. Knee Thrust
Photo Credit: Get Healthy U
Performing knee thrusts activates the core and lower body muscles, boosting cardiovascular fitness and agility.
How To Perform Knee Thrusts:
- Start standing with feet wider than shoulder distance apart and turn both feet in one direction allowing the hips to follow like you’re in a shallow lunge.
- The front knee is a 90-degree angle and the back heel lifted. Arms are in guard position in front of the chest.
- Drive the back knee up to hip height towards the hands, and hands in towards the thigh. Return the foot to floor and repeat.
Go for 30 seconds.
If you’re looking for an extra challenge, rest for one minute, and then complete the entire low-impact HIIT workout for bad knees again!
More Low-Impact Workouts That Deliver Big Results:
- 5 Exercise Modifications For Bad Knees and A Low-Impact Workout Plan
- A Low-Impact, High-Results Workout To Do At Home
- The Best Low-Intensity Workouts
- 30-Minute Pool Workout