Beginner home workout with bad knees (no jumping)

Short answer: choose low-impact moves, skip jumps, keep squats shallow, and get down to the floor only once. Short sessions of 7–10 minutes are a comfortable start.

Moves to try

• Wall-supported or shallow squats instead of jump squats
• Step-backs instead of jumping jacks
• Standing side leg raises and calf raises
• Glute bridges and dead bugs on the floor at the end

Moves to swap

• Burpees, jump squats, jumping lunges
• Deep lunges if they pinch — shorten the step

Tips

• Use a mat or folded towel under your knees for floor work.
• Keep knees tracking over your toes.
• Stop on sharp pain; if pain continues, see a professional.

Doing it with Fitbloom

Turn on the no-jumping option and pick a 7-minute beginner routine. Fitbloom places standing moves first and floor moves last, so there is less getting up and down.

Should I work out if my knee hurts?

If you have pain, an injury or a medical condition, check with a doctor or physical therapist first. This guide is general information.

Are squats bad for knees?

Shallow, controlled squats are generally fine for many people. Go only as deep as feels comfortable and keep knees in line with toes.

Why does getting up and down bother me?

Repeated floor transitions load the knees. Grouping floor moves at the end cuts them to one.