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The Best Cardio Exercises for Losing Weight with Bad Knees: Full 10-Minute Home Workout


The Best Cardio Exercises for Losing Weight with Bad Knees: Full 10-Minute Home Workout


Good news: You don’t have to do high impact moves like running, squat jumps or burpees to shed pounds! In addition to walking, there are some great low impact, multi muscle moves that you can do that can be more gentle on your knee joints but still help you burn plenty of calories.

In this quick workout I’ll show you some of my favorite, simple ways to mix up your low impact, indoor cardio workout. The best part is that these moves that use minimal space and zero equipment (that’s right, no treadmill required!).

And of course, it’s important to note that weight loss comes from creating a caloric deficit, so sure to pair your workouts with a healthy diet that is under your daily calorie needs in order to shed pounds effectively. A great formula I recommend for weight loss is to consume 250 calories less and burn 250 extra calories per day.

Level: Beginner/Intermediate

Equipment: None

Intensity: Moderate

Please note: If you are working with a specific knee injury, be sure to get your doctor and/or physical therapist’s approval before attempting this workout. If you suffer from knee pain regularly, be sure to consult a professional for an expert diagnosis.

This workout features moves that help to burn calories, burn fat, build aerobic endurance and coordination as well as work the muscles in the hips, thighs, glutes, shins, arms, shoulders and core with exercises like:

Walking in place
Lateral Steps
High Knee Marching
Knee Lifts with Opposite Arm Overhead Reach
Low Impact Jumping Jacks
Cross Over Kicks
Heel Digs

Did you try the moves? Let me know which one was your favorite in the comments below!

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  1. 100% Ashley D.

    June 8, 2017 at 3:42 pm


    After having a really bad four days today I started to feel some what better. I know now that I have to get back into therapy because just pretending and dealing is not working.
    So I'll keep U up to date on my progress thank U and good night

  2. autumn2Bsilenced

    June 8, 2017 at 3:50 pm

    Yay! I can do this.. had knee surgery 3 weeks ago.. and I've gained 40 lbs over the last year due to this injury.. this is exactly what I was looking for! Thank you!

  3. the demons alice

    June 8, 2017 at 4:31 pm

    I'm really happy I found this. I feel down my stairs last year and messed up my knees pretty bad. I have tried other work out and would cry from the the pain it caused. but this barly hurts in a bad way and I'm finally losing weight.

  4. eliana wylie

    June 8, 2017 at 4:48 pm

    loved this thank you 🙂

  5. Jasmine G

    June 8, 2017 at 5:03 pm

    how many calories does this burn approximately?

  6. Kim Gurley

    June 8, 2017 at 5:28 pm

    Will this workout alone with a calorie reduction effectively work??

  7. Marina Mori

    June 8, 2017 at 6:18 pm

    Oh Jessica, you are the Queen or thr Princess if you prefer of the workouts. Yes, it was a miracle you didn't step on our darling Peanut. Keep the good work. 4/10/17


    June 8, 2017 at 6:45 pm

    Love the idea of this. Someone actually cares about people with bad knees! I shredded my knees when I did the Jillian DVD. Big mistake. Just ordered the 6-week program on Amazon. Yea!!

  9. Charlotte Lau

    June 8, 2017 at 7:05 pm

    I can't express how happy I am I have found your videos! I started my weight loss journey summer 2016, and it was going great , lost 20kg, until I had a lot of knee pain. I found out I have bad cartilage damage in both knees and I have early arthritis….I'm 22 and it just hit me so hard. I stopped working out in November, of just fear. I've gained a lot of it back and was very depressed. But now that I've seen some of your videos, it's given me hope. I'll adapt it to my problem areas and I feel I'm getting a great workout. Thank you so much ❤️

  10. Melissa Jo

    June 8, 2017 at 7:27 pm

    Thanks Jessica 🙂 my knee and hip have been bothering me for a couple of days so this was just what I needed! I did it 3 times back to back to get my 30 minutes.

  11. Bazzle2105

    June 8, 2017 at 7:36 pm

    this is so good! Just what I need – thanks! 🙂 xx

  12. Mariaparo 2016

    June 8, 2017 at 8:26 pm

    love u . ur workouts r so good . love to do those exercises.

  13. Claudia Getz

    June 8, 2017 at 8:32 pm

    Thank you!!!!

  14. Kristan Strickland

    June 8, 2017 at 9:10 pm

    I just did this work out for the first time. after having my daughter my weight shot up to 220lb. I've managed to lose 6lb myself from January 3rd to now. I've tired workouts but because the extra weight I have on they all hurt my knees very much. thank you for this workout.

  15. Zakiya Moreira

    June 8, 2017 at 9:20 pm

    awesome thanks!!!! for posting

  16. Njoydancing

    June 8, 2017 at 9:27 pm

    Peanut ^,^

  17. Vera LeVasseur

    June 8, 2017 at 10:06 pm

    Thank you,Awesome ….for me short and sweet….yes it is simple,but it makes you feel like you can do this and I do it a few times a day after I walk….🙂

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