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10-Minute Low-Impact Cardio for Bad Knees

10-Minute Low-Impact Cardio for Bad Knees — video by jessicasmithtv Play · 10:06

Video by jessicasmithtv on YouTube · Open on YouTube

Jessica Smith mixes walking in place with side step taps, knee lifts, toe-tap jacks and crossover kicks, then cools down with heel digs and a gentle stretch. Short, no-jump cardio for people whose knees don't like impact.

  • 10 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forHeart health

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Step by step 7

Tap a time to watch that step in the video.

  1. Warm-up walk in place: stand tall with shoulders back and down, abs gently in, arms pumping. 0:21
  2. Side-to-side step taps, pressing your palms forward, then reaching the arms overhead if your shoulders allow. 1:53
  3. Knee lifts: stay tall without rounding your back, step down gently and add the opposite arm overhead. 3:28
  4. Toe-tap jacks: tap one foot out to the side at a time, arms to shoulder height or all the way up. 4:55
  5. Crossover kicks: kick across the body as the arms push down and across, without snapping the knee straight. 6:17
  6. Cool-down: an easy walk, then heel digs with hands on hips, pulling your toes back towards your shins. 7:46
  7. Stretch: one foot forward, push your hips back and hinge, each side; then round and arch your back. 8:58

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Mix up your steps rather than marching in place for long stretches
  • Step down gently and keep a tall posture as the knee lifts
  • Don't snap the knee straight on the crossover kick

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movespress-outs, overhead reaches, arm pumps
  • Hips movesknee lifts, crossover kicks, side step taps
  • Knees moveswalking in place, side steps, high knee marching
  • Ankles & feet moveswalking, toe taps, heel digs

Easier option from the coach: Arms can stay at chest or shoulder height; slow the pace if knees need it

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by jessicasmithtv; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety