This Knee-friendly, standing HIIT strength workout has no floor work and consisting of standing moves which will ignite strength and elevate your fitness without stressing your knees! I've added some cardio moves in-between the strength exercises to spike the heart rate. We will start off with a short warm up and then move right into the workout leaving you with a cool down to end the session.
I used a set of 5kg/11Lbs, 7kg/15lbs & 10kg/22lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
How it’s done: Complete each exercise for 40 seconds work/20 seconds rest ______________________________________ 1️⃣Sumo Deadlift (10kg/22lbs) 2️⃣Curl to Press (7kg/15lbs) 3️⃣Deadlift to Upright Row (7kg/15lbs) 4️⃣Knee Repeaters (L) side 5️⃣Scissor Jacks 6️⃣Knee Repeaters (R) side 7️⃣DB High Knee Pulldown (10kg/22lbs) 8️⃣Good Morning (10kg/22lbs) 9️⃣Balancing Arnold Press (L) side (7kg/15lbs) 🔟Balancing Arnold Press (R) side (7kg/15lbs) 1️⃣DB Swing (10kg/22lbs) 2️⃣DB Toe Taps (10kg/22lbs) 3️⃣Front Shuffle With Arm Swings 4️⃣Standing Cross Body Crunch (10kg/22lbs) 5️⃣One Leg Deadlift (L) side (10kg/22lbs) 6️⃣One Leg Deadlift (R) side (10kg/22lbs) 7️⃣Alternate Single Arm Bent Over Row (7kg/15lbs) 8️⃣Arm Swings (5kg/11Lbs) 9️⃣DB Fast Feet In & Outs (5kg/11Lbs) 🔟Overhead Jacks 1️⃣Straight Arm DB Hold with Alt Kick (5kg/11Lbs) 2️⃣Side Raise Then Elbow To Knee Crunch (L) side (5kg/11Lbs) 3️⃣Side Raise Then Elbow To Knee Crunch (5kg/11Lbs) 4️⃣Punches 5️⃣ Bicep Curls 6️⃣Oblique Twist Combo (L) side 7️⃣Oblique Twist Combo (R) side *Workout Complete 🔥354 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
Chapters: 00:00 - Introduction
Here are a few playlists you might find useful if you are looking for more steady state cardio workouts:
I am a qualified Advanced Personal Trainer and Nutrition Coach specialising in Weight Loss Transformations. I post low impact workouts for Weight Loss & Toning! Burn calories and reach your step goal in the comfort of your own home. These are indoor workouts anyone can do!
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