Move · Videos · Cardio · 17 min

15-Minute Knee-Friendly Cardio, No Jumping

15-Minute Knee-Friendly Cardio, No Jumping — video by Lucy Wyndham-Read Play · 17:06

Video by Lucy Wyndham-Read on YouTube · Open on YouTube

After a short warm-up, Lucy leads 15 standing, no-jump moves for 45 seconds each, such as side steps with knee lifts, glute squeeze-backs, cross-body knee crunches, ski marches and step-backs with rowing arms. Gentle on the knees and quiet enough for flats.

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

Good forHeart health

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: side steps, hamstring curls with the arms drawing back, then reaches across. 0:29
  2. Two side steps and a knee lift for 45 seconds, then a side step behind with the arms sweeping across. 1:09
  3. Glute squeeze-backs with the arms pulling back and belly button in, then opposite knee to elbow crunches. 3:12
  4. Lateral tap-outs: step one foot out to the side and back, adding an arm swing. 5:12
  5. Three hamstring curls then three side steps, left leg then right; keep the supporting knee soft. 6:15
  6. Cross-country ski marches: step one foot back with a big, controlled arm swing. 8:14
  7. Two power punches, then two claps under the lifted knee, with your tummy pulled in. 9:17
  8. Four marches forward, four calf raises, then four marches back, drawing your tummy in for balance. 10:15
  9. Side steps with a punch, then two side steps and a straight leg kick, keeping your upper body tall. 11:15
  10. Step forward to an ab crunch, inner-thigh steps with arm sweeps, then step-backs with rowing arms. 13:15

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

Form cues from the coach

  • Keep the supporting knee slightly soft on hamstring curls
  • Draw your belly button in to keep your core engaged
  • Work through your full range of motion with control

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm sweeps, punches, rowing arms
  • Upper back movesarm pull-backs, rotating arm sweeps
  • Lower back movescross-body knee crunches, trunk rotation
  • Hips movesknee lifts, glute squeeze-backs, straight-leg kicks
  • Knees movesside steps, knee lifts, hamstring curls, ski marches
  • Ankles & feet movesside steps, travelling marches, calf raises

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 Lucy Wyndham-Read; 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