Cardio Exercises for Bad Knees That No One Tells You

Cardio exercises for bad knees
Best Exercise Bikes review

Do bad knees interfere with your exercise life? When you have hurting ankles and achy joints it can be hard to stick to your everyday cardio workout schedule. If you have a knee injury, it should not be a hindrance to your exercise routine. In this post, we are about to share some of the cardio exercises for bad knees. With these kinds of exercises, you can comfortably exercise without straining your knees. An Home Gym Equipment can also help you to exercise your bad knees. Have a look.

Step ups

If you are looking have to have a low-impact cardio exercise and have a bad knee, use an aerobic step bench. Use your right foot to step up onto the step. Hit the left foot on the top of the step, and then lower. While stepping up, the knee needs to be right over the ankle. Do the exercise again using your left foot. You burn a good amount of calories if you repeat this several times.


This is another great option of cardio exercises for bad knees. The reason is that water helps to keep the body buoyant freeing the entire body of the impact. As a result, you experience an exceptional exercise and strengthen the knee supporting muscles. If you are are not a swimmer and want to try it, you should know some of the good moves. They include backstroke and freestyle. However, you are not limited to these two, you can experiment with other moves as well.


I was not going to forget this and you all know the reason. Most people always think that you can only ride a bike outdoors. But the truth is that there are bikes that you can ride indoors. For example, you can buy an exercise bike for bad knees to exercise indoors. Such bikes include:

  • Schwinn 270 Recumbent Bike
  • Exerpeutic 400XL Folding Bike
  • Exerpeutic 900XL Extended Capacity Recumbent Bike
  • Schwinn 230 recumbent bike

While biking is a good exercise, ensure you are aware of yyour health condition. For example, if you have hemorrhoids, find out if riding a bike can cause hemorrhoids before you get on your bike.

Continue reading below

Regardless of where you ride on your bike, you will certainly get a remarkable fat-burning exercise that will steadily improve the strength and flexibility of your knee. The best thing about biking is that its does not strain the knees or your ankles.

If you are riding outdoors, ensure you keep away from hills. Instead, ride on flat ground and raise the level of your seat a bit. This will help to avoid putting pressure on the knees. If you are thinking about attending spin lessons, ensure you inform the instructor that you have a knee injury.

Some doctors even recommend occasional cycling to help maintain your joint’s flexibility. It also helps to lessen pain in your knees. You may use a stationary bike if you have some strength.


This is another of the most preferred cardio exercises for bad knees. It is nearly similar to running. This kind of exercise requires you to utilize all your arms and legs while doing it for power. With elliptical workout, the legs do not leave the pedal. This only means that the chances of you injuring your hips, neck, knees, or back are less.

Someone may ask, what if I have a burning knee? An elliptical machine such as this one does not strain the knee or ankle joints. Therefore, you can have a safe workout. While someone may choose a treadmill over an elliptical machine, an elliptical machine comes in handy when it comes to cardio exercises and offering support.

Exercise with a rowing machine

This machine is another good exercise equipment you should use to work out if you have bad knees. The movements exercise the hamstrings and quads so as to assist build knees that are very strong. 

The reason why this machine is good for individuals with a knee injury is that its movement is repeated on your knees. As a result, it aids in easing your knee pain. One thing we advice when it comes to exercising on a rowing machine is that you should start easy for some minutes while watching the way the body reacts or responds. In case you feel that bend hurts, then you should avoid it. 

One thing you should note is that this type of machine is devoted to your upper body exercising.

Try partial squats

First, if you are planning to carry out or get engaged in full squats, then you shouldn’t since they are not recommended when you have a bad knee. You should try partial squats since they are good workouts when it comes to building strength even as you protect the joints. Here is what you should do;

Begin by placing the feet shoulder width aside. The toes need to point forward.

The next thing is to flex the abs as you lower the upper body. You should get it low to a level it is comfortable. Ensure the knees stay behind the toes all through the workout.

Get a good support product for the knee prior to trying this workout. The best thing you can do during partial squats is to exercise with a friend. 

Yoga and Pilates

Cardio Exercises for Bad Knees That No One Tells You 1 Cardio Exercises for Bad Knees That No One Tells You

I know most people see these exercises as good for relaxing. If you are new to this, you can get yoga and pilates DVDs so you can exercise as much as needed. Find Ashtanga yoga exercises advanced pilates programmes as they will maintain the heart pumping and will also help to enhance the adaptability to boot. 

Cardio exercises for bad knees: Go kayaking

Whether you live near the lake, the ocean or not, I’m sure you would love kayaking. Even without a kayak, you can still find one for rent. This kind of work out helps to burn close to 400 calories in one hour and needs completely no pressure or stress on your knees and ankles. Check the latest price here.


Having a bad knee can be painful but you don’t have to suffer that when there are exercises that you can still do. These cardio exercises for bad knees that we highlighted here will not only be good for the knee but they will help to build strong muscles. Apart from that, they will enhance your health physical health while you enjoy your routine workout cardio exercises for bad knees