Allof us want to get in a sweaty workout and feel like we did our best,but sometimes, weak joints get in the way. Highimpact exercises are great for our hearts, but with physicalimpairments such as knee, ankle or back injuries, a lot of peoplecan’t do the jumps, runs, or jerky direction changes that otherscan. Here are moves that won’t sacrifice safety for intensity.
1.Modified burpees
Startby standing with feet hip width apart and arms over head, thenpushing hips back and bending into a low squat position, place handson the floor and walk them out to a high plank. Then do a full pushup(or knee pushup depending on mobility). Then,walk your hands back to the squat and repeat for 45 seconds.
2.Double Side Step with Back Row
Startstanding, with arms fully extended in front of the chest. Take twosteps to the right as you pill your arms back with every step. Repeatwith the left side, and initiate movement with the abdominal andinner thighs. Increase intensity by completing sets faster orwidening steps.
3.Single leg running
Thiscardio move won’t just burn fat – it’ll build coordination.Start in a lunge position with your right foot forward and left legback, keeping your left arm in front and right arm back. The bendyour left knee, quickly bringing it forward in front of the hip asarms swing in opposite directions. Repeat this one leg for 30seconds, and then switch sides with the other leg forward.
9.Front kicks
Start standing, with feet hip width apart. Bend arms in front of you, in a fighting stance. Lift up the right leg, bending the knee very slightly, and kick it forward. Place this foot down and switch to the other. Maintain the same intensity and speed as your complete each 30 second set.
10.Army crawl
Start in a plan position with shoulders over wrist and feet together until your body is in a straight line. Bend your left arm so it is in forearm plank, and then bend your right arm, so you are in full forearm plank. To push yourself up, lift your left hand and place it on the mat below your shoulder, pressing through the palm. As you get to the top, place your right palm on the floor beneath the right shoulder, pushing back into a full plank. Repeat.
11.Swimming
Swimming is an amazing high intensity workout for people with knee or back problems. It provides a cardio workout without the sweat that keeps you cool. You can even perform some of these moves in a pool for added resistance and all the knee protection. Swim 2 sets of laps as fast as you can, taking breaks in between.
12.Seated Wall Squats
Stand with your head, back hips pains the wall with feet either hip width apart or in sumo squat. Slowly bending the knees, glide down the wall until you reach a seated position, holding for as long as you can. Keep your abs engaged. This move might be slow, but is a great way to activate all your muscles in between sets.
