The Uptempo Fat Blasting Cardio Workout for Bad Knees and Ankles

fat burning workout


I admit it. There are times I get so wrapped up in coming up with the next, most amazing workout, that I often neglect to consider a large portion of our daily readers. In my goal to make things as intense and effective as possible for you guys, I throw out all sorts of killer exercises, complete with explosive plyometrics, heavy jumping, hopping, high-impact landing.  Believe it or not, for every new workout that fits this mold, I get at least a small handful of messages from people asking for alternatives to certain exercises because their knees, ankles, or other joints simply can’t handle that pounding.

I figured it’s about time I created something just for you people; something that is easy on the knees and joints, but intense enough to help you burn fat, continue boosting your endurance, and maybe even help pack on a little lean muscle mass in the process.  Whether you’ve got chronically bad knees, or you’re temporary suffering from lower body joint pain, consider this your new go-to workout.

How to Maximize Your Workout

So let’s get clear on one important thing right off the bat.  With this workout, since we’re moving away from heavy plyo and/or high-impact movements, I’m going to need you to really pick up the pace on some of the more stationary exercises.  This is going to help raise that heart rate, burn through calories and fat, and give you the same end result as a workout that’s heavy in things like burpees, squat jumps, and mountain climbers.  Remember, almost anything performed with the right intensity and rest intervals can deliver a serious cardio workout.

What’s more, since a lot of these exercises are strength-based, you’re going to be getting a great muscle pump, which as you should know by now, will do wonders for helping to spike that metabolism and burn through even more calories and fat well after your workout has ended.

Let’s recap: go for max intensity, set exercises to an uptempo pace, strictly adhere to rest intervals.  You do that, and you’ll be well on your way to burning calories and cutting fat..bad knees and all.

The “Bad Knees” Workout

This workout is designed to help maintain (or increase!) your endurance so you don’t fall off the wagon when you’re faced with an injury.  In addition, we’re also looking to help you build muscle, develop core strength, and continue changing your body into that ideal, athletic physique I’m always ranting about on here.  The exercises we’re using for this workout have all been chosen with those goals in mind.  We’re going to perform them circuit-style, ideally only resting at the end of each road.

Once we’re finished with the circuit portion of this workout, I’m going to hit you with a kick core finisher workout to really tear up those muscles and send you off on a high note.

So let’s get right into it..

Repeat the entire circuit 7 times.  Perform each exercise for 30 seconds, doing your best to keep things moving at an elevated pace. Rest 30 seconds after each round.

Core Finisher – Repeat for 5 minutes, rest only when needed.  Complete 12 reps for each exercise before moving on to the next.

If you’ve been performing this workout with an elevated intensity, moving quickly between exercises, and trying your hardest to only rest when indicated, there’s absolutely no way you aren’t getting a killer fat-burning, cardiovascular workout.  Give this workout a shot, and hopefully you’ll see your bad knees are absolutely no reason to keep you from staying active and continue working towards your goals.

In the meantime, if anyone has any questions, comments, or concerns, feel free to leave a comment below and I’ll be happy to get back to you.


4 thoughts on “The Uptempo Fat Blasting Cardio Workout for Bad Knees and Ankles”

  1. I guess you don’t understand what is meant by “bad knees.” It means you can’t bend them with any weight on them, can’s climb stairs up or down. You certainly cannot squat more than about 15 percent. Please give us some aerobics for people with BAD knees. Especially OLD people with bad knees.

      1. Well, there are degrees of “bad knees”. I went for the “my knees hurt when I do explosive stuff but I can still get around” type of person. What are your current limitations when it comes to cardio/what are you currently doing?

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