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

4:47 PM Chang Daniel 0 Comments



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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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It is very important to stay motivated when you are trying to lose weight. Setting realistic goals that are exciting for you to reach is very important. One of the most critical of these goals is to find ways to make working out enjoyable and interesting. Turn exercise into a reward, not a punishment. Integrate the ideas in this article into your plan and you'll be losing weight in no time.


Music has an almost magical quality that gets even the most sedentary people moving. How easy is it for you to stand still when you hear a great beat? You would be missing out if you don't build music into you exercise program! Turn on your favorite songs, and start moving! The music provides an incentive to help you persevere and get into shape.


Working out is only bearable if you come up with different ways to exercise! Use the time you spend exercising as a time to socialize. Focus on finding a buddy or two that you can workout or go for strolls with during free time. Having friends and an engaging conversation around will perk up your exercise time and help it to move along more quickly. When you exercise with a friend it's so relaxed and fun that you may actually work out more than you intended!


Your workout will often go faster if you take your mind off of what you are doing. That's why many people work out with headphones. Interactive fitness video games could be your answer. These video games come in all kinds of genres. Maybe you would enjoy dancing with virtual partners or strategy games that work your body. Maybe you would like to box a virtual opponent. Video games can make your workout almost effortless, no matter what type of exercise you prefer.


Wearing flattering exercise clothes is a great motivation tool. There are an endless number of colors and styles of workout clothing available. Create unique, attractive, fun outfits for yourself that will add to your enjoyment of exercise.


Obviously, the same old routine will get boring if you repeat it over and over without change! It is important to have a varied exercise routine to stay motivated. If you normally run on a treadmill, try taking a run instead. You will find it easy to stay motivated if you keep your workouts fresh and novel.


Each time you reach one of your fitness goals treat yourself to a small, but satisfying reward. No matter what the size of the goal, a reward is deserved when you accomplish what you set out to do. Despite the obstacles, you managed to meet your goal. Set aside some time for friends or family, or even cheat a little on your diet. Maybe you want to buy yourself some smaller jeans. When you are working towards a small reward, chances are you will stick with the work, and have a better chance of meeting your goal.


It is not mandatory for exercise to be boring. There are so many techniques you can try to make exercising more enjoyable. Give some consideration to the following ideas as you begin creating your workout plan.

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