12 HIIT Workout Moves For Bad Knees

All of us want to get in a sweaty workout and feel like we did our best, but sometimes, weak joints get in the way. High impact exercises are great for our hearts, but with physical impairments such as knee, ankle or back injuries, a lot of people can’t do the jumps, runs, or jerky direction changes that others can. Here are moves that won’t sacrifice safety for intensity.

1. Modified burpees

Start by standing with feet hip width apart and arms over head, then pushing hips back and bending into a low squat position, place hands on the floor and walk them out to a high plank. Then do a full pushup (or knee pushup depending on mobility). Then, walk your hands back to the squat and repeat for 45 seconds.

2. Double Side Step with Back Row

Start standing, with arms fully extended in front of the chest. Take two steps to the right as you pill your arms back with every step. Repeat with the left side, and initiate movement with the abdominal and inner thighs. Increase intensity by completing sets faster or widening steps.

3. Single leg running

This cardio move won’t just burn fat – it’ll build coordination. Start in a lunge position with your right foot forward and left leg back, keeping your left arm in front and right arm back. The bend your left knee, quickly bringing it forward in front of the hip as arms swing in opposite directions. Repeat this one leg for 30 seconds, and then switch sides with the other leg forward.

4. Medicine ball slam and squad

Begin holding the medicine ball above your head, flexing your core and pelvic floor as you slam the medicine ball onto the floor with force. Squat down to pick up the cushion, stand back up and repeat the move. This challenging move takes a lot of power and will take your breath away quickly, due to core control.