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The Best Cardio Exercises for Losing Weight with Bad Knees: Full 10-Minute Home Workout
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- Опубліковано 14 сер 2024
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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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I just want to thank you I've been ill the last year... My illness has prevented me from being active. I have been naturally skinny(under 120) my entire life due to my illness I've shot up to 200 lbs in the last six months. I'm not used to the extra weight and I'm embarrassed of my new body. My illness effects my shoulder and upper abdomen I have been severe pain in that area which has limited the exercises I can do & the extra weight has taken a toll on my knees... I was defeated thinking there was nothing I could do about the extra weight and then one night I stumbled across your channel. I have started eating better & doing your low impact cardio routines & your crunch less ab workouts I can proudly say it's been 2 weeks I'm down 20 lbs and motivated like never before. Thank you thank you thank you. Your channel has changed my life❤️☺️
+tinaamariee😘 Congrats to you on all of your hard work tinaamariee! We're so glad you are here! Keep up the great work you are doing taking care of your body and your health :)
tinaamariee😘 I hope you're feeling better💐
tinaamariee😘 thank you for this post. I am going through a similar situation. I shot up in weight though due to my job and I was sitting all day. I was almost 200lbs and my knee completely gave out one night trying to dance and have fun with friends. I felt like I could never get the weight off and I will always be like this. This video is helping me sooo much! My knee is still in pain but at least i can still do this. Keep up the good work and i hope you are doing better! Thank you again.
you go!!
This is really good news. I'm happy for you.
This is the best workout I've found yet! I was a Marine Corps infantry machine gunner which was HORRIBLE for my knees. Now I can't do any type of squatting or repetitive bending or stepping up/down, so this is the only "bad knee" cardio routine I've found that doesn't require lots of bending! I just hold two 10 lbs weights while I do the arm exercises and do it a little faster than the video and I couldn't be happier with the burn I just got! I haven't smiled this big after a cardio workout in 5 years!
vertigo0331 So glad to hear it! Thanks for joining me and if you are looking for more like this, please check out our full pro plan here: www.amazon.com/Walk-On-Weight-Loss-Plan/dp/B00R0HUEWK/
vertigo0331 I have problems with my knees(they randomly dislocate) so reading your comment is definitely reassuring for me to attempt this! If you can do this I hope I can too!
vertigo0331 and a
Congratulations....you have just rediscovered the concept of "Heavyhands", developed by an MD. If you remember the little red-handled dumbbells with the backstrap across the knuckles, you have seen Heavyhands weights. Been doing them for years. I can't even do the exercises shown above, because I have a bad hip in addition to a bad knee, so I stand on a foam balance pad. This forces the use of trunk muscles without flexing either knees OR hips.
I have chondro malasia patelle n rotator cuff as well...means bad knee n shoulder as well...so I feel very frustrated while watching people doing all types of workouts n here I m not able to do even a brisk walk....no swimming...gaining wait as I m a foodie as well...life time highest wt of 72 kgs😥😥😥
I really like this routine. I've been sedentary for a while and I have bad knees. This was challenging in a good way, but not stressful on my body. I appreciate the cool down. Thanks!!
Exactly what I’ve been looking for. I’m losing weight, but struggling with knee and back pain. This workout is just perfect for me. Thanks!
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!
I love you ....😍
You were the only one who upload a video for bad knee people . We are grateful to you..
Thank you so much for this workout! I found it so helpful! Not only are my muscles warmed up in the morning, but my weight is dropping too! Thank you so much!
I just came out of a coma in May if this year. They were unable to work with my knees so I had to learn how to walk all over again. I have been trying to find something like this to help me work out; I just know it will! Thank you so much for posting this. :)
Hope everything is well.
Finding this has been a god send! I was born with a birth defect which resulted in dozens of surgeries since I was a child up into adulthood. I sustained a pretty bad injury last summer and my knee has been even worse since. I gained weight which has only made things worse for my knee. Exercise is such a challenge for me because I have to be so careful with my leg. Finding things like this video gives me hope and encouragement to keep trying to get this extra weight off. I plan on doing this whenever my leg is feeling okay to do it. Thank you so much for taking the time to make this!
I am so thankful to you for this knee friendly workout .. Never realised how imp these knee friendly workouts are until I injured my knee .. Plz plz make more of these.. Lots of love
Thank you for this video! The title alone gave me relief! I have been telling my friends I need to find what works for me and my pain, not jumping into to boot camp style efforts too fast! You are helping so much🌷
Its 2020 and i just found this. Thank you so much. I have osteoarthritis and spurs in knee and slipped disks in back so i cant do a lot of excercises but this was perfect
This is great! A longer version of this workout would be fabulous!
This is just what I needed to start working out again. I weigh 245 and am 5'11. I need to drop at least 60 lbs and have knee pain. Thank you so much.
That was amazing thank you! I have gained weight since having a brain tumour, actually a few months before it was discovered. I have been leading a very sedentary life for the last two years and have developed ligament laxity. For the first time in years I feel I have found a simple yet effective exercise to help with all my health issues which includes high blood pressure. Love this routine and how amazing I felt after trying it out. Thank you, thank you thank you! WOW!
I have bad knees and bad wrists. So that limits so many exercises. Can’t wait to start this! 💕
same my left side of my body hurting i think i have a torn meniscus and this helps
and my left hand is weaker then my right and gets hurt Easily
I loved it! My arthritis is acting up and this helped a lot! I love you, Jessica! Thank you so much!
This is only the second time I've tried this, so I can't speak to its effectiveness at weight loss yet, but I *can* say that it's a good, gentle cardio workout that gets my heart rate up without leaving me too winded to move. I was a heavy smoker for 15 years, so most cardio is a no-go if I want to be able to breathe, but this I can do without keeling over.
Thanks for this amazing cardio exercises. I tried it, actually did it twice. It is definitely light on knees and get you all sweaty. So perfect for me, as I have condromalacia. Thanks again!!! Can we please have a video to burn belly fat (for people with bad knees).
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.
I let myself go into atrophy and this video is what I'm making myself do every day. So far a day and a half. Thanks for the low impact start. I know progress will be every day from here on out.
Lori Anne Hancock
So, have you stuck with it??
I know this may be a hard workout for some, but for me it was really easy! HOWEVER, I am so grateful to have found it. I can't do zumba, jazzercise, etc It always hurts my knees. So I LOVE that I can get my heart rate up without making my knees sore. And just a treadmill makes them a little sore too. I do yoga 4 times a week, but not enough aerobics with just yoga. I kicked up your workout here by holding some 4 lb. weights in my hands too and doing some curls, etc while doing the walking steps. LOVE THIS! Thank YOU!!!!
Thank you, this is the first video of yours that I found. I love how you are doing the exercises in a real setting. I have a small living room and two dogs. These are doable; I'm working on getting my knees stronger as I'm going to have surgery and be on crutches in a couple of weeks
Thank you. This is my first time getting back into working out since I tore my meniscus in my knee. It’s a perfect little workout. Thank you so much. 🌺
I have several of Jessica's dvd's I have managed to buy in the UK. These additional youtube classes are ideal for shorter workouts. Jessica is an excellent teacher; as an erstwhile fitness instructor, I recognise the work she puts into her workouts. This one suits me very well as I have bad knees and I put on weight very easily. Thank you Jessica!
This is really good for me because I want to start working out again but everything I come across kills my knees! This got my heart rate up and got me sweating without my knees suffering. Thank you!
Thank you for this. I have bone on bone pain so it gets pretty intense even with meds. I just did your workout here in my office. And when I went to get back up after I sat down I did so without the shooting pain and tightness I usually feel. I also didn't need to rise slowly. I'll be using your workouts here at work along with my other program at the Y. #thanksagain
I just dislocated my knee a few weeks ago and trying to get back into cardio. Thanks a lot! This was great! Gentle on the knees
Thank you for the workout, This worked well with my sensitive post surgery foot and fibromyalgia bad pain day!
Thank you,Jessica for being there for me when I need this particular workout. Sometimes, I forget myself during other workouts and overdo it on my left knee and end up needing a day off. This workout is what I use to get myself back into the workout game.
Thanks Jessica! I had knee injury last year and this workout just feels great to do.
Alhamdulillah. Very nice motivation. Please upload more cardio workouts for weight loss who r young but suffering from bad knee. Thank u so much for ur beautiful effort....
Love this!! This 2017 I was determined to lose my extra weight but then found out I had a bad knee and couldnt do any excercise not even swimming since it hurt too much afterwards.. but this is simply amazing, its not harsh for my knees at all and I can still feel my heart beat racing... Its not as hard and intense as HIIT which I did before but I hope combined with a good diet this still does the job.
Nice gentle workout. I used it as a warmup and it's a bit too low pace for me but I'm sure there are people out there that would really benefit from this gentle workout. Now off for leg day :)
Woohoo! That feels good and a lot of sweat in such a short time! ☺️👌Included now on my daily routine. Thanks so much! 💚
I love how detailed this video is . She is very on point and stays at a good pace that you can follow along. Thank you for the video it works well with my knees .
thanks so much!i didnt know wht i was going to do while i need to rest knees.if i gain weight,that will hurt them further .so finding an aerobics i can actually do is very helpful.
Perfect. Since I having issues with my knees because of weight. I will try this excerise routine. Thanks.
I'm impressed you didn't step on the dog the whole time.
LilyMammoth Thanks! I've had lots of practice working around her.. LOL! ;-) ua-cam.com/video/gtCTq3LqQsk/v-deo.html
Lol love it.
I have spent months studying senior exercises and discovered a fantastic resource at Seniorcises (google it if you are interested)
I have spent months studying senior exercises and discovered a fantastic resource at Seniorcises (google it if you are interested)
Great video content! Sorry for chiming in, I am interested in your opinion. Have you heard about - Dinanlinson Rocky Position Approach (just google it)? It is a great exclusive guide for learning how to fix chronic knee pain without the hard work. Ive heard some incredible things about it and my friend at very last got astronomical results with it.
It's the 30th of Dec 2019..I'm starting tonight so that it's not a new year resolution ha! FInished my breast cancer trifecta (that's what I call it) chemo, surgery, radiation, YAY! Gained 25 lbs and ready to get back in shape, wish me luck! It's the perfect workout 💕
Still not fully over my cold. So this was a good quick little cardio for today and got some extra steps in. Thanks! And now onto a barre workout for my strength for today.
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 ❤️
Hey I too have knee injuries in both my knees and am looking to lose weight, have you found any workout routine that works for you?
Thank you, Jessica. This is just what I needed! I can see myself doing this twice at once in future without hurting my knees.
This looks awesome when I just need a few more extra steps for the day. It gets boring just walking front and back and in place all the time (I do that sometimes while I'm working on my computer hehehe). I was wondering if I was doing something wrong when I walk in place for very long because my knees start to hurt so it's good to know that I'm not the only one and it does hurt the knees to do that...whew! I'll definitely try this...thanks, again, Jessica!
Thanks for checking it out! Glad we could give you some new ways to mix up your walking in place :) Keep up the great work!
Just found this video thank you it's a good exercise for my weak knees.. 😊🇬🇧
Thank you so much for this video. After two hip operations I didn't think I'd ever be able to do a 10 mins workout, you proved me wrong. Thanks again x
Omg! This came just at the right time! I feel a weakness in my right knee so I have to take it slow :) thank you for posting😊
So glad! Be sure to check out this vid too: ua-cam.com/video/NespzPV_1uc/v-deo.html :)
Haha yeah the dog is so adorable and I wondered if it'd get stepped on at all. Such a calm puppy.
I have knee problem which make me unable to walk for long time & with weight problem
It was so frustrating. Thank you sooo much... atlast now i can do this excercise which makes me feel great & is helping me ...please make vedio for tummy flattening excercise for us who has knee issues ...waiting for the vedio
Recently got diagnoses with arthritis in knee...i walk and run a bit but no visible changes in weight loss...this video was good... just 10mins and i am sweating enough... please upload more videos on bad knee exercises ❤️ much love
I had a bad cramp this morning on my right leg. I still have slight discomfort on my calf muscles when I walk. My usual medium impact walking routine was to be put on hold until it gets better. Thank you for this simple and low impact walking workout. This is the only one I was able to find on YT. SUBSCRIBED!
A welcome workout whiie healing from a torn meniscus! I do this workout after my doctor prescribed exercises.
They ARE NOT cardio/aerobic exercises,so the weight was creeping up the first weeks of my injury. After just one week,I've dropped 3 lbs(probably from bloat),which was very encouraging. I'm glad to have a Jessica Smith routine to help in my recovery so I can get back to my normal medium/high impact routines.
Jessica, I love you. You have saved my life with your excercises for bad knees!
Thank you so much for this. I have injuries to my back and knees from a car crash and I was able to do this with zero problems, so happy!
I did this today at work, I don't have access to any equipment so this was a good one, I did it during my lunch hour.
Rebecca Jones I love how you fit in fitness throughout your day Rebecca.. way to go!
Thank you so much! I have bad knees and fibromyalgia. Finally a video my poor body can finally do!
This is great! Thanks so much! Every other short beginner program as good as they are, increased my knee pain. But this is short and effective and painless! So grateful!
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!!
Thanks so much for joining us! How exciting you'll also be taking the 6 Week journey with us too. Welcome to the program :)
Jillian Michaels workouts are hard on knees...i had to stop because of the pain it caused me. i am glad i found this workout
Jessica I am a new sub. I just wanted to thank you for adopting a warm, friendly and normal style of delivering this short workout. Everyone else, for some reason talks and smiles as if they are on drugs or got their happy pill a lil' too strong that day. Please pass my snuggles to peanut. Hugs!
ps. I do not have any injury, I am just over weight with a gene pool which is prone to get bad knees at an early age. I can sense my knees does not like to be challenged with my extra weight, hence my reason for being here.
Excellent little warm up cardio session! Got me warm for upcoming workout,!! I need something just like this for my hips aswell! TY!
I have bad hips from my ballet career so I mainly just use my recumbent bike but I stumbled across your channel and I did this workout today and LOVED IT!!! Thank you so much! I can't wait to explore your vids for more variety for my workouts! 👍👍👍👍😊😊😊✨
I have had one knee replacement and will doing the other knee soon. I love working out and hate using the elliptical which is best given my knee situation. But I want to add a bit more to my cardio workout. This is a perfect addition to my 30 minute bike ride. I am so glad I came across the video. I was feeling it a bit today but will keep at 3 times a week on my gym days.
THANK YOU! You may be my saving grace!!! I found this video a couple of years ago as I do have sensitive knees. It's a super short workout and does not bother my knees, but I stopped doing it. Why? I may as well go ahead and admit it. I hate exercising and I guess I'm even a little lazy. But I've come to a point, since I retired, that I am not moving around enough by a long shot! So I;m going to try and recharge my movement. I'll try to do this twice a day. I mean it only takes a minute (even though it's ten). Hopefully after a couple of weeks I'll add some more to my routine, and my ultimate goal is to get back to my yoga on a regular basis. THank you!
Love your workouts quick and I feel great
I love your workouts and know I can always count on you to be attentive to those with injuries or other limitations. I wish there was a program based on these at-home videos with your dog. I have to admit they're so much more motivating for me than the more professional ones, and while I want to follow your programs that the only reason I hesitate!
I've just subscribed.. Thank you for your videos..as a Veteran with back & knee injuries, your videos will help me to move and get me back on an healthy workout track.. Thank you & God bless.
These workouts have really inspired me to get moving again! Thank you - I've had bad knees for last 12 months and put on a lot of weight and felt sad and unmotivated that I can't train like I normally would. These are great as you feel you still get a work out without all the pain and it's fun! It's nice to get back into it and I can also do it at home and not feel the pressure in a gym class to be jumping or lunging. This is really helping me. Thank you
I did this as a warmup before i do my weight training. I love to see your dog Peanut so relaxed next to you. My cat is called Peanut too... and she always loves to come near me when I'm exercising... but she DOES get in my way and I always have to move her!
Thank you so much. I am a patient of arthritis. I think these exercises will surely help me to shed my extra weight that I have gained already for not able to do exercises due to bad knees
No bad knees here but perfect warm up to my 60 minute upper body heavy lifting workout. Thanks Jessica! #lightcardiowarmup #warmupcardio #healthyhotair
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.
Thanks I just started with a nutritionist. I have a bad knee and want to lose weight before I get my next knee replacement 🥰
I will try some of these exercises when I think I need extra sessions, want to find the right fun exercises that do not stress my knees too bad. Was going to buy an elliptical but I believe when I find the right fun short sessions that don't stress my knees I will still get effective short bursts of exercise that I can fit in any time.
And save a lot of money in the process..
Thanks for sharing these exercises with us. I am doing this exercise regularly. You are an energetic woman.
was able to finish this with so much ease!!! loved it
I just did this exercise with you and decided this video is OK for my knee pain to deal with. Hopefully I will not find anymore excuses 😅
Proud of me just completed this workout👏👍😥, Thanks for sharing.
OMG, just found this video today, I love it. No strain on my knee at all.
I just wanna say thank you, I'v tried several workouts to try to get a bit in shape, but because of my bad left leg I always stumble across some parts that I can't do and while I wait for being able to 'join back into the workout' my heart rate drops a lot and I fall out of rhythm. This is the first time I could stay along all the way and actually do everything with you. Very nice to have a proper little sweat without breaks in between, thank you :D
Thank you for a great short, manageable workout!
I'm in high school, and I dislocated my patella a few months ago. the doctor said that I'm recovering quickly, but this workout is perfect for me. I do it in the morning to help me wake up and kickstart my metabolism.
I hurt my patella as well. "Jumper Knee" they call it. Something like this really helps keep me active. Stay strong.
I had x-ray for my left knee on 2013. It diagnosed OA. But now 2 of my knees in pain. Hope this exercise will help me to keep have exercise everyday. Thank you so much for instruction
Thank you so much. This has been very helpful. I’ve been having problems with my one knee. My doctor has me on an anti-inflammatory. I am used to going to the gym and walking etc. this will really help out for the next couple weeks at home.
💝😁🤙🏼
Very helpful video! Short enough to do before work!
Thank you Ms. Jessica!! This is day one for me and I love it!!
Hi Jessica and Peanut. Returned here today...knee pain is intense lately so thank you!
Quick afternoon metabolism boost to supplement my morning workout. Thank you.
I love it! That is exactly I was looking for. I have bad knee and a lot of exercise hurt me really bad. Your video help me a lot no pain while Im doin it and after. This will be excelente for my rounting, Thank you soo much!!
Thank you so much for this workout❤lots of love from India😊
Your talk through this is super informative and motivating!! I love it, doing exercise alone feels like it’s easier to get distracted and avoid certain things. But I love this! It encourages me to go!
I follow this twice daily, enjoy the view counts, I hope they pay well, I really enjoy this exercise 😄
I just finished repeating this video 3time love it
Thanks. I tore my meniscus (again). This is helping with recovery since I currently can't walk/hike outdoors.
Peanut is doing my normal work out :) minus the bone. lol Go Peanut! lol thank you for the video. bad knees suck.
Very good, sweating doing it still gentle on knees and back. Thank you so much.
THANK YOU for this quick vid for those of us with bad knees...not a lunge or squat in sight !:)
I am pleased to come across ur exercise video i very much enjoyed thank you .
I think this workout would be good for my fibromyalgia regimen. Not too long, no jumping. I will give it a try today. Thanks for this video.
I just found you on UA-cam. This is exactly what I have been looking for. Thank you so much!
Just tried this mostly because it can be done in such a short time. It does build your heart rate. I feel it mostly on my upper thighs, my hips back of my legs. I will be doing this during my break time at work. It leaves me 3 minutes to get to a place to do this and back to my desk.