Home / Health & Fitness / 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

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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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  1. Peanut is the calmest dog I've ever seen. Most dogs tend to get all excited when their humans start hopping around.

  2. Thank you so much! I have bad knees and fibromyalgia. Finally a video my poor body can finally do!

  3. Good workout 😃 I have bad knees

  4. This was great, thank you so, so much!! 🙂

  5. 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! 👍👍👍👍😊😊😊✨

  6. So cute your dog beside you

  7. Brilliant whilst uk in lock down….love Peanut

  8. Puppy enjoying his bone😂😂

  9. Perfect program for my bad knees! Thank you!

  10. Thanks for sharing these exercises with us. I am doing this exercise regularly. You are an energetic woman.

  11. Woohoo! That feels good and a lot of sweat in such a short time! ☺️👌Included now on my daily routine. Thanks so much! 💚

  12. 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 💕

  13. mini freak outs everytime you stepped near the dog lol

  14. That dog doesn't have trust issues. 😆

  15. Well, I performed your work out in the pub with flashing lights, banging music and hot chicks on half skirts who were clapping at me admiring praising applauding all eyes were on me 😅😂🤣👌👏🕺🔥

  16. how many calories would I lose?

  17. Thanks for this, does it tone and strengthen your legs and arms or just act as a cardio workout. I need to lose weight and tone up ( so much) I have fibromyalgia so this looks very dooable for me.

  18. Thank you Jessica and Peanut, loved this 🙂

  19. 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!

  20. 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!

  21. Another great workout! Thank you so much! Love Peanut, too!

  22. LOL I would have tripped over the dog and taken out the tree on the back wall and ended up crashing through that folding door on that closet! But this is a great workout!

  23. Thank you so much! This has been wonderful! I even have done it in our cruise ship cabin!

  24. Thanks Jessica! I really got something out of it! Was housebound today.

  25. This is great! A longer version of this workout would be fabulous!

  26. I’m 299 and hoping to get down to 220 or 240. I have bad really bad knees and feet. So I can’t really exercise that much. I have a pretty good diet. But I’m just hoping to lose weight as much as I can. Please help me I’m in desperate need of help.

  27. can i do this excercise without shoes?

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