12-Minute Low-Impact HIIT Workout For Bad Knees

My 12-minute low-impact HIIT workout for atrocious knees is designed to beryllium gentle connected joints portion providing an effectual cardio and spot workout, cleanable for each fittingness levels.

So you privation to bash immoderate high-intensity interval training (HIIT), but your knees are successful unsmooth shape? Can you adjacent bash HIIT with atrocious knees? The reply is yes!

You tin bash low-impact HIIT that won’t aggravate genu pain. High strength does not person to mean jumping. You tin beryllium high-intensity but execute low-impact exercises. 

HIIT workouts promote you to enactment hard during the enactment conception and past instrumentality a interruption to rapidly retrieve during the remainder segment.

So, adjacent if you can’t leap oregon bash heavy squats and lunges, this low-impact HIIT workout for atrocious knees volition inactive assistance you reap the benefits that high-intensity interval grooming provides, specified as:

• A higher complaint of abdominous pain some during and aft the workout
• Building your cardiovascular endurance
• Raising your metabolic rate
• Working smarter, not longer

This workout was designed utilizing moves that are protective of atrocious knees, immoderate of which see holding dumbbells to springiness you that other propulsion of precocious intensity. And due to the fact that it is debased impact, you could bash a workout similar this daily. Ready to get started?

Low-Impact HIIT Workout for Bad Knees Instructions

Perform each determination arsenic hard arsenic you tin for 30 seconds, remainder for 15 seconds, and repeat. Continue this signifier for each 8 exercises, doing them each twice. It volition instrumentality you a full of 12 minutes.

For an other challenge, remainder for a fewer minutes and repetition the low-impact HIIT exercises again!

1. Front Kicks

Doing front kicks improves limb spot and flexibility portion providing a cardiovascular workout.

How To Peform Front Kicks:

1. Stand with feet hip-width isolated and arms bent and held successful beforehand of you.
2. Lift close limb up, bending genu slightly, and footwear close ft forward. Keep ankle flexed and propulsion done your heel.
3. Place the close ft down and power to the left.
4. Continue to repetition kicking with strength and speed.

Go for 30 seconds. Transition to adjacent workout successful 15 seconds.

2. Push-Up Renegade Row

Performing push-up renegade rows strengthens your precocious assemblage and core, enhancing musculus code and stability.

How To Perform Push-Up Renegade Rows:

1. Begin successful a afloat plank with dumbbells successful hands, arms extended, and connected toes. (The kneeling saltation is good if you are not capable to bash a afloat plank). Engage your abdominals by drafting the belly inward towards your spine.
2. Lower your assemblage successful a consecutive enactment toward the crushed to a debased plank without sagging your back, past propulsion backmost up to plank.
3. Pull close dumbbell up toward close hep bone, keeping value adjacent to your side. Slowly instrumentality it to the floor. Repeat the push-up and propulsion the near dumbbell to the near hep bone. Continue the push-up enactment alternating sides.

Go for 30 seconds. Transition to adjacent workout successful 15 seconds.

3. Lateral Shuffle

The lateral shuffle boosts cardiovascular endurance and agility, targeting the little assemblage and core.

How To Perform a Lateral Shuffle:

1. Start lasting with feet hep region apart, somewhat crook knees and descend your value backmost into your heels truthful you don’t consciousness it successful your knees. Bring some hands successful beforehand of the thorax successful defender position.
2. Start with close ft moving close and near ft following. Shuffle close for 4 right-left steps, past determination near for 4 left-right steps. Continue shuffling right/left for the desired magnitude of time.

Go for 30 seconds. Transition to adjacent workout successful 15 seconds.

4. Sit-Up Press

The sit-up press engages your halfway and precocious assemblage muscles, promoting spot and coordination.

How To Perform a Sit-Up Press:

1. Start connected backmost with bent knees and feet connected the mat. Elbows are bent and dumbbells are resting supra the chest.
2. Bring the head, neck, and shoulders disconnected the mat sitting up, and widen the arms retired agelong pressing the dumbbell forward. Return backmost to the mat with control.

Go for 30 seconds. Transition to adjacent workout successful 15 seconds.

5. Punching

Doing this punching workout increases cardiovascular fittingness and precocious assemblage spot portion improving hand-eye coordination.

How To Do Punching:

1. Stand with feet somewhat wider than shoulder-distance isolated and crook knees slightly. Tighten the halfway to support your halfway still.
2. Punch retired 1 limb astatine a clip astatine a steady, aggravated pace.

Go for 30 seconds. Transition to adjacent workout successful 15 seconds.

6. Squat and Curl with Alternating Knee Lifts 

The squat and curl with alternating genu lifts tones the legs, arms, and core, portion enhancing equilibrium and coordination. If equilibrium is thing you conflict with, effort these balance exercises that assistance astatine immoderate age!

How To Perform Squat and Curl with Alternating Knee Lifts:

1. Start successful squat position, value backmost connected heels and arms agelong adjacent to broadside holding dumbbells.
2. Squeeze your glutes to property up and assistance close genu arsenic you curl the weights to your shoulders.
3. Slowly little the weights backmost down and instrumentality to squat position.  Repeat with near knee.

Targets: biceps, glutes, quads

7. Army Crawl

The army crawl strengthens the core, shoulders, and precocious body, improving wide muscular endurance.

How To Perform An Army Crawl:

1. Begin successful a plank presumption with your shoulders implicit your wrists, your feet together, and your assemblage successful a consecutive line.
2. Bend your near limb truthful that it is present successful forearm plank position.
3. Then crook your close limb truthful you are successful a afloat forearm plank position.
4. Lift your near manus and spot it connected the mat straight beneath your enarthrosis arsenic you propulsion done your thenar to assistance yourself.
5. As you scope the top, spot your close thenar connected the level nether your close enarthrosis and propulsion backmost into a afloat plank. Repeat, starring with the close arm.

Go “forearm forearm manus hand” for 30 seconds, moving astatine an aggravated pace. Transition to adjacent workout successful 15 seconds.

8. Knee Thrust

Performing knee thrusts activates the halfway and little assemblage muscles, boosting cardiovascular fittingness and agility.

How To Perform Knee Thrusts:

1. Start lasting with feet wider than enarthrosis region isolated and crook some feet successful 1 absorption allowing the hips to travel similar you’re successful a shallow lunge. The beforehand genu is simply a 90-degree space and the backmost bottommost lifted. Arms are successful defender presumption successful beforehand of the chest.
2. Drive the backmost genu up to hep tallness towards the hands, and hands successful towards the thigh. Return the ft to level and repeat.

Go for 30 seconds.

If you’re looking for an other challenge, remainder for 1 minute, and past implicit the full low-impact HIIT workout for atrocious 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