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!

SUBSCRIBE to join our community and follow on social media for daily tips & support:

[rimshaahmad]

I love you ....😍
You were the only one who upload a video for bad knee people . We are grateful to you..

[linkib]

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!

[tinaamariee]

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❤️☺️

[Jenarg]

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!!

[vertigo]

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!

[MegaKatertot]

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!

[autumnBsilenced]

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!

[burleson]

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. :)

[JasmeetKLamba]

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

[dawncuccinello]

I loved it! My arthritis is acting up and this helped a lot! I love you, Jessica! Thank you so much!

[cfar]

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

[MHarenArt]

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!!!!

[throckmortonthethird]

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!

[AngelGainesComedianandEducator]

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🌷

[Xena-xply]

I have bad knees and bad wrists. So that limits so many exercises. Can’t wait to start this! 💕

[sonalisharma]

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).

[NothingFancyForYou]

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.

[WildKraftyAotearoa]

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!

[christine_kslfitness]

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!

[FunSizeSpamberguesa]

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.