Easy on the Knees Kickboxing Blend; Low Impact Cardio


Calorie burn:

45 to 72





Equipment Needed:

No Equipment

Workout type:

Cardiovascular, Low Impact, Toning

Body focus:


Workout Details

While high impact workouts can actually increase bone density and make for a more durable body structure, it’s also a good idea to give the joints a break every once in a while. That’s where easy on the knees low impact cardio workouts like this one come into play.

Whether you are nursing a joint injury or weakness of the lower body, severely overweight, or looking for a break from jarring routines, this workout is a fun way to get your heart rate up and your muscles engaged without all the pounding.

We have blended together some of the best no-bounce exercises in with a few calorie blasting, muscle toning moves of kickboxing. If you want a workout that is heavier on the kickboxing, we have plenty of those to choose from too.

We have carefully hand selected exercises that do not involve bouncing for this bodyweight cardio video. Because we really wanted something that was specifically easy on the knees and hips, we were also mindful of avoiding exercises that involved awkward twisting motions where the center of gravity was not centered. Even so, be aware that the duo that run Fitness Blender have no qualifications to give medical advice, and no information about any one person’s specific medical condition - we cannot say whether or not this low impact workout is right for you, only your doctor can do that. We always recommend that everyone gets medical release before attempting any of our workouts, and this is especially true if you are working with specific injuries or medical conditions.

Kickboxing & Low Impact Exercises; Printable Routine
50 Seconds each; one round through

Front Kick, Back Kick – Just like it sounds; kick forward with one foot, and then immediately kick backwards with the other. We will repeat this sequence with the opposite leg leading.

High Knee Jacks – Regular high knees are a wonderful fat burning exercise but are seriously high in impact & cardiovascular demand. This alternative version significantly lowers the impact but keeps the heart rate high by adding in the windmill arm motions. Alternate raising knees as high as you can, all while arms are doing a windmill jumping jack motion.

Punch and Lean Lifts – Great for balance and allover toning. Throw 3 alternating jab punches, all while moving to one side of the body (maintain a very shallow squat while you transfer weight from one side of the body to the other). One you have reached one side, do a leg raise on the leg that is not supporting your body’s weight.

Upper Cuts + Kicks – Tone the core, thighs and arms all at once with this one. Throw 3 alternating upper cut punches, then do one high kick forward.

Tap Rows – If you focus on working against yourself on this one, it can really bump up your calorie burn & toning benefits as well. Step to one side and tap the other leg behind your body while pulling shoulder blades together, completing a row.

Jab + Cross + Knee – This one is fun and effective. Throw a jab, then a cross punch, then bring one knee up. Repeat this for one full 50 second interval on one side before you switch to the other.

Corkscrew Toe Touches – A standing abs exercise, this one is also great for flexibility and the lower back. Extend your arms straight out at shoulder height. Bend and reach for the toes; tap with the opposite hand before coming back up to the starting position and then repeating the motion on the opposite side.

Calorie burn for this routine
We estimate that our kickboxing infused low impact workout burns roughly 5-8 calories a minute, or 45 - 72 total. If your goal is weight loss, you may want to add a few more of our short cardio workouts into your day at sporadic intervals for a higher calorie burn and an extra metabolic boost. With this routine being so short and easy on the joints, you could easily do it several times a day and end up burning more calories than you would by doing a 30 minute single session of cardio.


tel comzac

11/01/14 11:04am

Day 5 of the four week schedule, so far love it. Your getting an old guy healthy; thanks for the program guide and videos. Tel


07/16/14 9:16am

Just entered my 3rd trimester of pregnancy and regular cardio and hiit workouts have become too uncomfortable for my growing belly. This workout is perfect still able to get my heart rate up and cardio without hurting myself. You all are awesome!! Great workout thanks!!!


06/15/14 4:21am

most definitely my favourite.mix and match it with other exercises, esp boot camp for beginners.


03/11/14 11:02am

Loved it. More Easy on Knees workouts 15, 25. 35, 45 minutes long.


02/06/14 7:49am

love this-- was hard in when I started now I use it as warm up before jump rope routine.. great on my shoulders..


07/05/13 1:51pm

Do you have any cardio/workout music playlists?

tel comzac

11/01/14 11:08am

That is the #1 reason I started this program >NO MUSIC< you can play your own music, whatever YOU like in the background. No cheesy '70's porn muzak in the background, no hip-hop poo, whatever YOU like! (Finnish death metal for me!). Good luck & get healthy!!


05/16/13 6:16pm

I am so glad I found you guys.

It's getting close to winter where I live, it gets cold and dark early, so it's nice to know I have the option of a home work out that actually builds a sweat. Also, all of these workouts are FUN!


11/11/12 4:49pm

Hello. Can i still do these low impact workouts if I'm pregnant?


08/31/12 1:43pm

hi. do you think making these short workouts with a few hour breaks, or like, one in the morning, one in evening will cause burning less fat?

fitness blender

07/23/12 7:35pm

@chupiesmom - Thank you & glad we could help. We haven't thought about any facial workouts but we do have neck workouts!


07/20/12 5:18pm

I love love love you guys. I'm so happy I found this site. I have an advanced type of arthritis that can make exercise a bit of a challage at times. Things are finally beginning to firm up since I found fitness blenders.
Anyway, I was wondering if you have thought of doing any facial / neck firming exercies.

fitness blender

07/18/12 11:55pm

@seasaw - Thank you, you are so generous. Every penny goes back into more workouts & site expansions, so all of Fitness Blender thanks you!


07/18/12 6:20pm

I just completed this workout. I loved it. I just made a donation and hope others will also so that we can continue to receive all these wonderful workouts for free.

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