Best Low Impact Cardio Exercises For Knee Pain

Knee pain doesn't have to stop your fitness journey. The right cardio exercises can actually reduce knee discomfort by strengthening supporting muscles. Whether you're recovering from an injury or managing chronic pain, low-impact cardio offers a safe way to improve cardiovascular health without stressing your joints.

Building strength around your knees doesn't require a gym membership. Start with bodyweight exercises and gradually add resistance as your muscles adapt. Ativafit's adjustable dumbbells let you progress from light to heavy weights without cluttering your home, making them perfect for consistent knee-strengthening workouts.

Why Low-Impact Cardio Matters for Knee Health

Low-impact exercises keep at least one foot on the ground, reducing force on your knee joints. Unlike running or jumping (which generate 3-5 times your body weight in impact), these activities minimize stress while providing cardiovascular benefits.

Benefits include:

• Strengthened muscles around the knee

• Improved joint flexibility and range of motion

• Reduced inflammation and stiffness

• Weight management support

• Enhanced cardiovascular health

Consult your doctor before starting any new exercise program, especially with existing knee conditions.

7 Best Cardio Exercises for Bad Knees

The following exercises are proven to protect your knees while delivering excellent cardiovascular benefits. Each option includes specific calorie burn data, proper form guidance, and progression strategies to help you build strength safely. Choose one or combine several to create a well-rounded, joint-friendly workout routine.

1. Walking

Walking is the most accessible cardio for bad knees—just wear supportive footwear and find a safe.

Benefits:

• Burns 200-300 calories per hour

• Strengthens leg muscles without high impact

• Improves joint mobility

Tips:

• Wear cushioned shoes with good arch support

• Start on flat surfaces, progress to gentle inclines

• Take shorter, frequent walks (10-15 minutes, 2-3 times daily)

• Choose softer surfaces like tracks over concrete

• Use trekking poles to reduce lower-body load by 25%

Start with 15-20 minutes daily and gradually increase as your knees adapt.

2. Swimming

Water buoyancy reduces body weight impact by up to 90%, making swimming ideal for knee protection.

 

Benefits:

• Burns 400-600 calories per hour

• Zero joint impact

• Builds full-body strength

• Water resistance strengthens muscles naturally

Best Strokes:

• Use: Freestyle and backstroke (straight-leg kicks)

• Avoid: Breaststroke (frog kick strains knee ligaments)

• Try: Water walking in waist-deep water

Progression: Start with 20 minutes, alternate strokes, add water aerobics classes for variety.

3. Elliptical Training

The smooth, circular pedaling motion strengthens quadriceps and hamstrings without impact.

 

Benefits:

• Burns 400-500 calories per hour

• Minimal knee joint stress

• Improves knee flexibility

• Builds knee-supporting muscles

Proper Bike Setup:

• Seat height: 25-30 degree knee bend at bottom of pedal stroke

• Seat position: Knee directly over pedal at 3 o'clock position

• Resistance: Start low, increase gradually

• Recumbent bike: Better for back issues with more support

Outdoor Cycling Tips: Stick to flat terrain initially, and avoid hills until strength improves.

Start with 15-20 minutes at low resistance. Check out Ativafit's foldable exercise bikes for space-saving home workouts.

4. Elliptical Training - Smooth, Zero-Impact

Your feet never leave the pedals, eliminating impact forces while mimicking natural movement.

Benefits:

• Burns 350-450 calories per hour

• Zero impact on joints

• Full-body workout engaging upper and lower body

• Strengthens major leg muscles

Proper Form:

• Keep feet flat on pedals

• Maintain slight knee bend

• Stand upright with engaged core

• Start with low resistance

If you have time constraints, try an under-desk elliptical for training while working.

5. Rowing

Studies show rowing places the least stress on knees compared to other cardio exercises.

 

Benefits:

• Burns 400-600 calories per hour

• Lowest joint impact of major cardio exercises

• Works 85% of body's muscles

Proper Form (4 Phases):

1. Catch: Shins vertical, arms straight

2. Drive: Push with legs first, then lean back, finally pull arms

3. Finish: Legs extended, lean back slightly, hands at chest

4. Recovery: Extend arms, hinge forward, bend knees

Common Mistake: Don't pull with arms first—power comes from legs. Keep core engaged, avoid hunching. Start with 10-15 minute sessions focusing on form.

6. Water Aerobics - Social, Low-Impact Exercise

Group fitness in the pool combines resistance training with joint protection.

Benefits:

• Burns 300-500 calories per hour

• Water provides 12-15 times more resistance than air

• The social environment increases motivation

• Suitable for all fitness levels

Popular Movements:

Water walking, leg lifts, kicks, arm movements, pool noodle exercises, water weights. Check your local gym for water aerobics classes designed for joint issues.

7. Bodyweight Exercises - At-Home Cardio

When performed at a steady pace, bodyweight movements provide cardiovascular benefits without equipment.

Knee-Friendly Exercises:

• Modified squats (partial range)

• Wall push-ups

• Standing marches

• Plank holds

• Standing bicycle crunches

• Gentle step-ups

Avoid: Jumping jacks, burpees, box jumps, deep squats, high knees with jumping

Circuit Format: 30-45 seconds per exercise, 15 seconds rest. Complete 3-4 rounds for a 20-minute workout. Explore 30-day calisthenics workout plans for structured routines.

Cardio Exercises to AVOID with Bad Knees

Skip these high-impact activities:

• Running/Jogging: Impact forces 3-5 times your body weight

• Jump Rope: Repetitive jumping strains joints

• Basketball/Tennis: Quick directional changes

• High-Impact Aerobics: Jumping movements

• Box Jumps: Excessive force on landing

• Deep Squats/Lunges: Can aggravate pain with poor form

Stop Exercising If You Experience:

• Sharp, sudden knee pain

• Swelling after activity

• Pain persists beyond 2-3 days

• Knee instability or buckling

• Increased stiffness

Consult a healthcare provider if these symptoms occur.

Build Knee-Supporting Strength

Strengthen these key muscle groups:

• Quadriceps: Stabilize the kneecap

• Hamstrings: Support knee flexion

• Hip muscles: Control knee alignment

• Calves: Support overall knee stability

 Explore hip abduction exercises and lower body push exercises for comprehensive knee strengthening.

Tips for Safe Cardio with Knee Pain

• Warm up with 5-10 minutes of gentle movement

• Stretch after sessions, focusing on quads, hamstrings, and calves

• Stay hydrated before, during, and after exercise

• Start with 10-15 minute sessions, gradually increase

• Vary exercises to prevent overuse

• Apply ice if swelling occurs

• Consider compression sleeves for added support

• Listen to your body's signals

Word Of Caution

Consult your physician before starting any new exercise program to understand the exact cause of your knee pain. When you begin, be gentle and start slowly. Some discomfort is normal when starting new exercises, but sharp or persistent pain is a warning to stop and reassess.

The Bottom Line

Low-impact workouts prove you can maintain cardiovascular health, burn calories, and build strength while protecting your joints. The key is finding the right combination of exercises for your body and fitness level.

Frequently Asked Questions

What is the best cardio exercise for bad knees? 

Swimming and water aerobics reduce joint impact by up to 90% thanks to water buoyancy. Cycling and elliptical training are also excellent low-impact options that strengthen knee-supporting muscles.

Will cardio make my knee pain worse? 

Low-impact cardio typically improves knee pain by strengthening supporting muscles and maintaining joint flexibility. Avoid high-impact activities like running. Stop immediately if you experience sharp or persistent pain.

What cardio machine is easiest on the knees? 

Research shows rowing machines place the least stress on knee joints, followed by stationary bikes and ellipticals. All three are significantly gentler than treadmill running.

Can I lose weight with low-impact cardio?

 Absolutely. Swimming burns 400-600 calories per hour, cycling burns 400-500, and elliptical training burns 350-450 calories per hour—all while protecting your knees.