20 MIN KNEE-FRIENDLY HIIT WORKOUT (No Squats, Low Impact Cardio)

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Warm up (do this first) - • 10 MIN FULL BODY WARM ...
THEN do this workout 💫
If this feels like too much, do your best and aim to get 60 minutes of movement today.
Welcome to DAY 20! Today I'm taking you through No Squats, Knee-Friendly HIIT Workout. The goal of 20 MINUTE HIIT IT is endurance & speed; moving your body fast over a short period of time, then maintaining that speed over the course of the workout.
Today we’ve got a bunch of low impact high intensity exercises so you can still get in a great workout without knee pain. Because the truth is...YOUR KNEES DON’T NEED TO HURT 🙅‍♀️or wobble…or crackle…or feel sore for days on end after your workout.
Working out should be about honoring your body. Not breaking yourself down, not hurting yourself, or pushing yourself to the point of injury. So today’s workout will not only burn calories, but more importantly it will help you move and feel better in your everyday life!
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I would LOVE LOVE LOVE to hear what you’re doing to stay moving! 💫 Tag @abby and #MadeToMoveIt on Insta, so we can see what you’re up to, and scroll the tag so you can learn more about your team.
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insta: / abby
business contact: abby@transformnation.tv
the team plans insta: / theteamplans
the team plans support: help@theteamplans.com

Опубликовано:

24 сен 2024

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Комментарии : 507

@nordiskkatt 3 года назад

Thank you for this workout - but just as a heads up to anyone with knee issues: this workout is actually very hard on the knees. There's no impact exercises like jogging or jumping in place, but quite a lot where all the body weight is moved by bending and stretching the knee joint. For me, about half the exercises were doable as demonstrated, I needed to modify or skip the rest. But I appreciate the effort, and several of the exercises I COULD do were new to me, so I will for sure incorporate them into workouts!

@selinachenyy 3 года назад

Thank you for this information ☺️

@dothejive 3 года назад

So true! Was doing tae bo before and messed my knee on the trampoline, and this was actually difficult on my knee.

@eulaguider21 3 года назад

I totally agree! I can’t put any weight on my knees.

@nitamcadoo2185 2 года назад

Thanks for your post I specifically googled HIIT looking for one that was knee friendly. I scrolled through the video and saw immediately this would be no good for me due to knee pain.

@valeryalta 2 года назад

I do have knee pain from fracturing my cartilage 20+ years ago and while squats, lunges, and warrior poses can really hurt, none of the activities in this video bothered it at all. So I guess it depends on what kind of bad knee you have. :/

@karenlove9966 4 года назад

I've needed a knee friendly workout forever oml who has weak knees like me? Lol

@MrAquamarine000 4 года назад

I Just could think of: His palms are sweaty, knees weak arms are heavy 😂😂😂

@melissamccauley2303 4 года назад

Paula B has some pretty solid knee safe workouts for all levels. As someone who was pretty regularly working out until my knee busted she manages to exhaust me.

@Kimmylux 4 года назад

Meeeeeee 🙋🏾‍♀️

@alexakrznaric886 4 года назад

meeee! 🙋‍♀️

@Noname-qk6qp 4 года назад

i have a diagnosed runners knee so i have also been looking forward to something i can actually try. So many hiit-videos involve jumping and such. I am so happy there is finally an alternative. Eventhough i still have to skip some because it hurts me knees, at least half is doable.

@karengossett677 23 дня назад

I'm 59 years old and I have a torn ACL and arthritis in both knees. I was searching for HIIT workouts for bad knees and found your video. I just completed my first workout and was able to do the full 20 min with minor modifications for my left knee. I worked up a great sweat and am happy that I found a HIIT workout that I can really do all the way through! THANK YOU!

@wheetypeedy 3 года назад

I found this because the last 15 years Ive used a machine called a cardio machine almost everyday. This year my knees have started hurting badly and is harming my knees. These exercise will become a part of my daily routine. Im 67 and will not allow my body to grrt blubblerly and weak. Thank you

@menot1 3 года назад

This was really motivating, thank you 🙏

@tramarthomas6105 3 года назад

@katywaldrop5036 3 года назад

Inspiring!

@cindyhocott3622 2 года назад

Ok. As a 62-year old woman who is about 80 pounds overweight, out of shape, and has severe arthritis in the knees, I can honestly say that I loved this workout. I did one round, which was sufficient as a starter for me and I felt so proud of myself. There was one movement that I lacked the strength to do (hands and knees--up on toes and twist open to one side and tap opposite shoulder) but I just did the best I could and followed along. Sweating after just a half workout. Looking forward to building up to being able to do the full workout. This one is definitely one I think I can do in my apartment in the early morning without bothering the neighbors downstairs. I'll definitely be checking out your other videos Abby Pollock! Thank you!!

@lynlynch2168 3 года назад

EXCELLENT ! even with a disabled leg, I can make a few modifications to follow along. I really like that she does not REST off camera and come back refreshed, pretending the routine is effortless . Thank you, Abby Pollock

@valeriedoll3980 3 года назад

Just found this because I bruised my knee yesterday and I needed something knee friendly. I was grateful for your spiel at the beginning. Most 20 minute exercise videos I do on RU-vid, start with "Hey, you can add this on to your workout, or do it right after the gym..." But doing 20 minutes it's a huge success for me and I appreciated you acknowledging that!

@GraceEAiken 4 года назад

My girl Abby never fails me. You always have my back girl. Eternal appreciation and admiration.

@abbypollock 4 года назад

💛 I appreciate YOU! I hope you love this one!

@GraceEAiken 4 года назад

@@abbypollock I have yet to dislike any of your home workouts so I am positive I will like this one.

@beatryzsouza7159 3 года назад

What I love about this (besides my knees not hurting) is that she's more fit than I am but we are equally dying while doing It ahaha LETS MOVE PEEPS

@jaredrika391 3 года назад

I’m on day 4 of my 50kg weight loss journey and hurt my knee yesterday, so happy to find this workout cause I would have been lost without it! Thanks again!

@bea2661 3 года назад

that was the fastest 20 mins of my life !! the only 20 min hiit/cardio I’ve ever gotten thru and I’m so proud 🥺

@Isabella-vm3ir 4 года назад

THESE CONSISTENT UPLOADS OMGGG WE’VE BEEN BLESSED🥺🙏🏻

@abbypollock 4 года назад

💛 SHOWING UP

@RedRvmm 4 года назад

Yesssss!!!!

@tara.asteria 4 года назад

She’s showing up together with us 🔥

@Isabella-vm3ir 4 года назад

Rebecca Verhaeghe oh yeaaahhh!!

@Isabella-vm3ir 4 года назад

Abby Pollock thank you!!❤️❤️❤️❤️

@sharondaniel4305 4 года назад

I injured my knee from running but still wanted the stress relief that comes with working out, this is EXACTLY what I needed. Thank you Abby!

@Siano291 3 года назад

I'm in the same boat! It has been tough not being able to lace up for a run, but glad I found this workout to keep it moving.

@mckennaenloe4625 3 года назад

one of the first youtube workouts that didnt make my body dysmorphia go ham

@miachristine3607 4 года назад

Could you maybe do a workout for those with weak ankles? I have Achilles tendinitis and have struggled with HIIT. Maybe it could be more upper body focused HIIT? Thanks Abby you’ve really helped us through this lockdown!!

@abbypollock 4 года назад

Thank you for this suggestion! Which movements do you typically find challenging? I can definitely work on this 🤗

@miachristine3607 4 года назад

Abby Pollock any jumping exercises really but your recent workouts have been great for avoiding that... but I normally struggle with tension when doing single leg exercises like lunges. Also quick changes in direction is uncomfortable at times. My PT recommends eccentric movements for the calves and ankles for strengthening. Whatever you think may work, I really appreciate what you’re doing for all of us💜💜💜

@solshine757 3 года назад

Yesss! That's a great idea 💡 I have an ankle impingement and find most workouts too painful 😫

@stephvergara2526 4 года назад

This is literally perfect for my mom, she’s getting older but she really wants to stay in shape. Her knees are the worse for her, and considering almost every exercise puts a lot of strain on them, this is a blessing!

@katy_h 2 года назад

I enjoyed this workout! I have no ligaments in my knee so I need to build up muscle there instead, but the pain that comes with having a wasted knee makes working out really difficult. I'm not able to run properly so I'm really happy to find a reasonably low impact workout I can do safely :)

@Orchidkid1 4 года назад

Omg can you make more like this please!!? It’s literally one of the best ones. I enjoyed so much! And got a great burn! I fell on my knee when I was pregnant and can’t put pressure on it anymore so this was a god send!! It’s going to be a regular routine of mine for sure!

@CaseyKeys 3 года назад

I appreciate this video so much!! I have an angry knee and felt no pain at all during this workout, but I still feel like I got a great lower body workout. A bonus for me is it was really gentle on the wrists too (I have a previous wrist injury that causes a lot of pain). Oh, and my heart was PUMPING :)

@righteousree9837 4 года назад

Just did this.....😅😅 was able to do 90% of the exercises.....gotta build up strength for the others. But I'm proud of myself. 😁😁

@lesliefrei3497 3 года назад

Loved this workout! Especially that Abby showed emotion and exertion - like real people do! Thanks for the great workout!

@Journey2sanctification 2 года назад

Truth!

@annaleedawn3515 3 года назад

4 months postpartum, baby #3, C-section. This was tough! But I'm so glad I pushed through! Thank you, Abby for helping me get back on track! 😣😁

@TheTinaRenee 3 года назад

This work out is great. I’m at beginner level but Im able to get through the whole thing. Still sweating bullets and I have to compromise the bear planks for regular push up planks and the floor tables with a different floor work out. I’m forcing myself to work out 5 days a week for 7 weeks and I think I’m going to stick with your work out the entire time and just add weights along the way. I know this was a lot but thank you for this work out and I look forward to seeing my results in 7 weeks.

@lynlynch2168 3 года назад

right. Just modify what you can't do at this point, as I am doing.

@tara.asteria 4 года назад

OMG THANKS FOR THIS ABBY!! I’m a new runner and I injured my knees before my first marathon last year! Now because of the quarantine, I started over, I wanted to build my strength base first, therefore I joined this challenge. Can’t wait to show up for Day 20! Love ya from Indonesia! ❤️❤️❤️

@abbypollock 4 года назад

Proud of you for showing up 💛 injury can be so discouraging but hopefully our working smarter not harder approach has helped you start feeling better!

@bbyluvpnay 4 года назад

I really appreciate this workout. As someone who has a torn ACL my doctor told me very low impact exercises. All I see online is HIIT exercise I am unable to do. I'm just so glad that she is able to accommodate to a majority of people. 🤗🙌

@hami9845 4 года назад

This workout was just what I needed today. I strained my right ankle by taking 33,000 steps when I went to the zoo on Thursday, and due to this my ankle was in a lot of pain yesterday. I skipped yesterday’s workout and rested most of the day, icing my ankle and keeping it elevated. I woke up feeling a little bit better today, but my right ankle is still pretty sore and I struggle going down the stairs, or anything that puts too much weight on it. This squat-free workout gave me the opportunity to move my body today, and also respect my body’s limits with my ankle. Thank you for that, and for teaching me to listen to my body!

@kareneisen5852 4 года назад

Thank you! So desperately wanting a cardio workout without squats and lunges which is shockingly hard to find. Thanks for making this one - love it!

@free2beeme 3 месяца назад

I'm pleasantly surprised by the intensity of this workout considering my knee injury. I've had a hard time getting good cardio with my type of injury. This was perfect! For those like me who can't put any pressure on your knees: for the bear pose, I modified by floating my knees above the mat and alternating shoulder touches. If you get tired either hold the hove in bear with no shoulder touches or shift into down dog to avoid lowering your knees. You can start in down dog to enter bear as well. 💜

@marytermini1381 3 года назад

Thx very much for this workout. I was able to keep up with it, even with arthritis in my knees. I have visited other channels, where people are directing workouts, and obviously showing off. Thx for just doing the exercises, and for very clear demonstrations.

@maryama.2835 4 года назад

Today I was seconds away from being lazy and not working out, then i realised that it's about showing up and giving your body the attention is deserves and am so happy to say I DID IT

@janapashovska4039 4 года назад

i am so excited to try this! finally a knee-friendly workout that looks ACTUALLY killer

@abbypollock 4 года назад

GIRL I did not expect this to hit so hard 😅💦 I can’t wait for you to try it!

@ChristoMac 3 года назад

My left knee is so annoying, everytime I do high knees or anything that uses intense knee bends, I literally limp for a full week after, ughh so frustrating.

@amygregkyle1 3 года назад

Omg i am in love with this routine! Thank you so much for sharing!! I ended up with severe tendinitis in both knees due to doing HIIT workouts with a ton of squats. Little did i know that i was actually doing them wrong! Now i can do very little workouts because of my knees being in severe pain! This DOES NOT hurt my knees, however its hard getting up and down from the floor quickly, but i feel it everywhere! Even in muscles i had never felt before! And thank you so much for your words! SHOW UP FOR YOURSELF! I actually made it the screensaver on my phone!

@justjuli 4 года назад

Me watching this is bed: Yeah no problem. Me actually doing it:😤😵🥵

@PeerieFairy 4 года назад

Did Monday, missed Tuesday but have done Wednesday, Thursday, Friday and today. I have an almost 20 year old, an almost 5 year old and an 18 month old, I put on almost 3st over the past 5 years so am now at 11st 7. I was diagnosed with ASD and probable ADHD in April. These workouts are helping me immensely to feel better anout myself. Thank you!! 💕

@adjfo 3 года назад

Who avoids sqaut and lunge due to knee pain?

@erinhowell4584 3 года назад

people with knee pain

@bigaz72 3 года назад

ME had left knee replacement in August

@mialane6313 3 года назад

I do it’s really painful and I can never find workouts that accomodate it so this really helps

@llwyde1104 3 года назад

@@bigaz72 how does it whilst exercising? Any drawbacks?

@ludwigvonn9889 3 года назад

My knee gave up on me after 1 month of working out... Im depressed about it, i was finally losing weight and coming back to fitness.. Fuck.. im 35

@horo1984 3 года назад

My plantar fasciitis is taking forever to heal, so thank goodness for your amazing low impact workout + some cycling. Thanks so much!

@carolinehailstone7467 4 года назад

I am currently in isloation and have been doing home workouts for a week.Your workout is the first 1 to actually have me puffing and panting...I like your style

@Sentientpotatoh 3 года назад

This was AWESOME!! Just what I needed. I have been doing mostly walking and yoga in my first year postpartum, and suddenly I have felt the urge to move with more intensity. Thank you for creating a heart pounding and INCLUSIVE workout! I will share and be back for more ❤

@tuskoyy 4 года назад

I recently donated blood this past week and my workouts haven’t been my best performance. Still, I keep pushing through and trying to focus on form rather than speed as I know that’s more important to get an effective workout in.

@adakrebs60 4 года назад

I love the positivity. most workouts it feels like your being forced to finish it or else your fat but with this one, it felt more like encouragement

@melindaedmundson7220 2 года назад

I, too, have knee pain and can no longer squat or jump or lunge but found this to be not so bad for my particular condition. With that said, I am sweaty and a bit winded, so I am thankful for videos like this. . .it was a challenge and I need to keep this almost 60 year old bod challenged! Thanks so much!!!

@hanolan11 3 года назад

This workout is amazing! Very knee friendly. More of this please!

@SuperSmartiezz 10 месяцев назад

Thanks for the workout. I have knee injuries and that is exactly what I was searching for.

@rayrogerthat4441 3 года назад

The way this had me sweating and motivated to do a third round! Low impact feels good!

@evebird9361 3 года назад

Abby thanks! This workout was so great! I am 60 and totally out of shape, have to show up for some heart health and diabetes avoidance and have had knee opertions/replacement. Only one exercise I skip because I cannot kneel on my knees. First time I WAS able to do both seats. SO Happy with myself. T Thanks again

@erikasteston7333 4 года назад

You are truly the best , thank you for being so mindful of others limitations but still providing a to be active despite certain limitations. I had a serious knee injury/surgery 2 years ago and although I now work out consistently and weight train, things like squats and lunges are still straining on my knee and never feel right. Thank you so much 💙

@Sav.M144 3 года назад

Loved this! Great endorphin hit. Just finished doing the whole thing with my 5 year old son. Thank you so much!!!

@XxLettingGoxX 4 года назад

After injuring my knee a couple months back, typical HIIT workouts became too painful but this has been a saving grace! It’s just the right amount of focus and exertion to get ya sweaty without the ouch.

@hazel4499 3 года назад

I did my first Abby Pollock workout today and I loved this. This low impact knee friendly workout engaged my core so much, it's a standing ab workout in disguise which I absolutely lovedddd. More of this!!!!!

@girlboss1279 3 года назад

Thank you for this video! I am doing a week of straight workouts. (Hopefully longer than that) my thighs were killing me bc of squats. This gave me the exercise I came for without more thigh pain. Thank you!

@MessyReds 4 года назад

I dont want the challenge to end! Everyday I am excited for the email and new workout! I was so bored with my workouts before, this challenge really helped

@amandinnebrown 4 года назад

Thank you so much for making me feel stronger Abby! We love you ❤️👊🏻💪🏻

@Rhymalinda 3 года назад

thank you so much for the fun workout and such positive words

@diannal.5488 4 года назад

Abby this was awesome. Today I went to do a hiit workout with a lot of jump lunges and squats and all of a sudden I was experiencing knee pain. I still desperately wanted to finish my workout and found this gem. Thanks so much 😍

@Supercasssandra123 2 года назад

pls pls pls make more!! I’ve been cycling between the two but I would love more

@Arizona-ex5yt 3 года назад

Did it today after my exercise bike passed away. I needed a knee friendly workout and it worked much better than I expected. I need to stop thinking about cardio as a "calorie burner" and instead think of it more as heart-strengthening. Subscribed.

@fana5485 4 года назад

Abby has been a life changer. For real.

@abbypollock 4 года назад

💛 I’m so glad you’ve been loving the vids

@fana5485 4 года назад

@@abbypollock I really am! You reached all the way to Lebanon, middle east 🇱🇧

@AJT.28 4 года назад

Yasss ! Thanks for putting up a video for those of us who have knee problems. Thank you so much!

@merriaheggleston1598 4 года назад

I really appreciate how you call a modified jumping jack a power jack. It’s such a better wording

@Valiantiron 4 года назад

I'm so glad you posted this video specifically for those with bad knees. Since quarantine my knees have been bothering me, which wasn't the case before when I could go out and walk around regularly. I still want to exercise but not exacerbate the knee pain.

@murrrriel 3 года назад

Wow, I actually managed to do the whole thing. I haven't finished a workout video in ages! Got a small sweat on too. Thanks so much. I'm saving this one!

@laurynmayer1949 4 года назад

Great workout - I can't do all the exercises, because I'm recovering from a torn calf muscle, but love this - thank you!

@jordanjones5751 3 года назад

Amazing job moving fast and working out hard that’s very healthy for your heart, lungs, brain, and muscles

@echojohnson8314 4 года назад

FIRST KNEE-FRIENDLY WORKOUT THAT I'VE SWEAT AND NOT HAD MY HIPS ACHE!!

@dal7667 3 года назад

Thank you so much for this omg. I injured my knee a while back and I wasn’t getting any exercise because it hurt so much. This was real easy on my knee. Had me sweating and got my heart rate up without causing me that horrible knee pain. Been doing this 3 times a week!

@maradotiger9561 3 года назад

Girl I’m on the floor & out of breath with you!!! Thank you for being you!!! So relatable!!!

@barryjpboyle5733 3 года назад

Had meniscus and mcl surgery quite recently and needed a workout to avoid any knee strain..this is perfect.

@ikknik82 4 года назад

Loved this one. Not too repetitious and lots of diverse moves. Looking forward to doing it again! Thank you Abby!

@UdonNoodles24 3 года назад

This was perfect for taking a break from knee-heavy exercise! I repeated the circuit 3 times and used an 8 lb medicine ball for the deadlifts, slams, and woodchops. Low impact but good burn!

@nehaprasad8764 3 года назад

Thanks for this workout. You're a very fun instructor

@lillylovesrain7072 3 года назад

Thanks so so much I've been so desperate for this I just a saw a "knee friendly" workout before this that started with a squat and then lunge. I've been so desperate that I actually attempt these workouts and injure my knee for weeks. You made me so happy.

@andreakdrews 3 года назад

This was such a great starter workout for me! And it didn’t hurt my bad knees which is great 🤩

@MrUltimaPro 3 года назад

I'm male just recovering from knee surgery and this simple workout has done the job deffinitly feeling it after the lockdown weight gain !

@mia-fe6iy 3 года назад

i also had a knee surgery but this workout is not knee friendly for me tbh

@mobiwobi4740 3 года назад

I've never done any workout focused on power before and I've got to tell you, I love this one so much. Thank you for posting!

@la9015 4 года назад

Thank you Abby for addressing this issue!!!!

@TheMeGrey 4 года назад

Unfortunately I'm 3 days late because of being sick but I'm starting today trying to catch up with this challenge I'm excited! Thanks Abby

@dianaliepina1354 3 года назад

I injured my knees and rlly want to workout, here i am

@helenakanoute4611 4 года назад

Thank you so much.. do more of those... Arthritis in both knees have reduced my exercise considerably. First time I am breaking a sweat in a while. Thank you!!!

@carolinea.5584 3 года назад

Thank you for this. My cartilage has been damaged so this is amazing. 💜💜

@alisonmahler4759 4 года назад

Ugh I hate that I am a day behind because I work out at 6 or 7 am and these don't post till later. Love you. Abby you are so motivating. This is my workout tomorrow

@juliaopolska9731 4 года назад

Abby my girl! I LOVE LOVE LOVE your workouts ❤️ I hate squats, because i feel like i cant do them right and my thighs are just getting bigger 😅 So here is my question: Could you do a workout with jumping, but without squats? You're THE BEST! ❤️

@ellienastrosouranos3224 2 года назад

I just made my firstl work out. !!! My knees are perfect. Thank you for this video! Im going to do this every day! Kisses from Greece 🌼

@emmaroseneibert7169 3 года назад

suffering through a sports-induced knee injury that has me jones-ing to break a sweat... this did it for me. Thank you so much!

@carolinehailstone7467 4 года назад

This has to be my favourite Abby workout. Thank you so much for keeping me sane and fit over the past 2 weeks. I have now started a new HIIT habit... Nameste

@MarcoPuebla 3 года назад

soo happy i could use this after my recent knee injury

@nas10iris 3 года назад

She’s our of breath like me - hooray for a real workout video!!! Thank you for keeping it real 💕

@katywaldrop5036 3 года назад

Wows! No jumping but so much sweat! Thank you Abby!!!🎉

@TearDrop455 2 года назад

Oh, to be young and fit again!

@Heart4KidsNonProfit 3 года назад

I love this. So much variation. I am doing it tomorrow AM for sure.

@johnb3194 3 года назад

This is a great workout to do later in the day for me after my first HIIT, as it really helps stretch things out and helps with injury prevention. Thanks!

@nupurbansod5573 5 месяцев назад

Need more workouts like this!!

@kirstipickens7741 3 года назад

Needed a cardio workout that was more core than legs! Thank you!

@Surrkhaab 3 года назад

Thank you for great workout and music!

@thename_is___raj 3 года назад

I do running ,got injured my knee so I need 2months rehab program other than running ,this workout will get me in shape thank you very much❤

@Carla-ei1cc 3 года назад

Thank you so much for this video. My knees are horribly shot from sports. I still workout 6x/week, but days w/cardio are awful. This HIIT gets my heartrate going (I lightly jog in place during the breaks), and doesn't hurt my knees.

@catherinebauroth4828 3 года назад

Thanks!! Good fun and not too hard on my crappy arthritic knees! HR is up! LOVE IT!

@vernslabyrinth9884 3 года назад

One of my favorite low impact Hiit sessions.

@DevojkataSoTo4akot 4 года назад

Optional workout?? This is going to the top of my go-to workouts when in pain. Thank you, thank you, thank you so much for this! I've actually been pushing through the pain during this challenge (which felt quite risky) and feeling much stronger, but a knee-friendly workout is always welcome. Thank you again, you're the best!