Best Non-Impact Body Workout for People with Bad Knees

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Sometimes, your body just needs a break from high-intensity exercise. Trust me; we’ve all been there. Instead of sinking down into the couch, give non-impact exercise a shot! It will not only give your body the rest and recovery time that it needs, but it will also keep you progressing towards all of your fitness goals. Interested in giving it a shot? If so, you’re in luck: there’s no need to search for the best non-impact body workout because you’ve already found it!

Non-impact exercise is usually defined as any exercise that doesn’t subject your joints to additional stress. Typically, this means both of your feet will remain on the ground throughout the entirety of the workout. This type of exercise will greatly reduce any unnecessary impact on your joints, especially your knees. If you want to increase the intensity of non-impact exercise, you can pick up the pace or even incorporate total-body movement (as we have done below).

If you’re overweight, pregnant, new to exercise, suffer from arthritis or osteoporosis, or have recently been injured or had surgery, it is imperative that you get clearance from your doctor before beginning a new exercise program.

Best Non-Impact Body Workout

What you need: A chair or bench / a light set of dumbbells (5-8 pounds) / a yoga mat or towel

What to do: Perform each of the exercises below for 45 seconds, resting for 15 seconds in between each move. Complete the total number of rounds designated for your fitness level. You will find instructional videos for each exercise at the bottom of this post.

Beginner: 1 round

Intermediate: 2 rounds

Advanced: 3 rounds

The Exercises

  • Chair Squats
  • Standing Calf Raises
  • Standing Dumbbell Curl to Press
  • Dumbbell Bent-Knee Deadlift to Row
  • Lying Dumbbell Chest Fly to Tricep Press
  • Floor Bridges
  • Crunches
  • Scissor Kicks

Instructional Videos

Chair Squats

Standing Calf Raises

Standing Dumbbell Curl to Press

Dumbbell Bent-Knee Deadlift to Row

Lying Dumbbell Chest Fly to Tricep Press

Floor Bridges

Crunches

Scissor Kicks


Make no mistake: non-impact exercise can still be challenging and effective! This routine can be performed up to three times per week, just be sure to give yourself at least one day of rest in-between. If you enjoyed this workout, you might also like:

Give these routines a try and let us know what your favorite low to non-impact exercise and routine is!

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