A lot of home workout videos are full of jump squats and burpees. If your knees ache, or you've been told you have arthritis, that can make cardio feel off-limits. It isn't. You don't have to jump to raise your heart rate.
This routine keeps at least one foot on the floor the whole time. It takes about 15 minutes, it's easy to scale up or down, and it fits in a living room.
Try this: the no-jump circuit
Do each move for 40 seconds, then rest for 20 seconds before the next one.
- March in place: Lift your knees to a comfortable height and swing your arms. Stand tall.
- Step touch: Step your right foot out to the side, then bring your left foot in to meet it. Step left and bring your right foot in. Add arm reaches overhead to work a little harder.
- Standing hamstring curls: Shift your weight to one leg and bend the other knee, bringing that heel toward your backside. Alternate sides at a steady rhythm, pulling your elbows down as each heel comes up.
- March and punch: March in place while punching forward, alternating arms. Keep your stomach gently braced.
That's one round. Rest for a minute before the next.
Sets and reps: 3 rounds, about 15 minutes total, 3 times a week. As it gets easier, build up to 4 or 5 rounds, or shorten the rest.
How hard should it feel? You should be breathing harder but still able to talk in short sentences.
Knee-friendly tips:
- Wear supportive sneakers and use a smooth, non-slip floor.
- Keep the movements small at first. Bigger isn't better if it bothers your knees.
- If your knees feel stiff, start with a few minutes of easy marching to warm up.
Pay attention to the next day: If your knees feel worse afterward or the next morning, make the moves smaller, shorten the rounds, or check in with your doctor or physical therapist.
Safety note: Stop if you feel sharp pain, notice swelling in a joint, or feel dizzy or unusually short of breath. If you have arthritis, a recent injury, or have had surgery, ask your doctor or physical therapist what level of activity is right for you. I'm a NASM-certified personal trainer, not a physician or physical therapist, so this is general fitness information, not medical advice.
If achy knees have been keeping you from getting in shape, I'd be glad to talk it through. I offer a free 15-minute phone consult at evergreentrainingva.com, or you can text me at (215) 760-0870. I train clients in their homes in Oakton, Vienna, Great Falls, and nearby towns.