A 15-minute workout can warm you up, boost your metabolism, and keep you active despite the chilly weather. If you have knee issues, focusing on low-impact exercises that strengthen muscles without straining your joints is essential.
Here’s a 15-minute knee-friendly winter workout designed to be gentle yet effective.
Warm-Up (2 Minutes)
Seated Marching (1 Minute): Sit on a sturdy chair and march your legs alternately to warm up.
Arm Circles (1 Minute): Stand or sit and do forward and backward arm circles to increase circulation.
Main Workout (10 Minutes)
Wall Sit (30 Seconds)
- Stand with your back against a wall. Slide down into a gentle squat (not too deep), ensuring your knees are over your ankles.
- Hold for up to 30 seconds.
Seated Leg Lifts (1 Minute)
- Sit on a chair with feet flat on the floor.
- Straighten one leg and hold for 2-3 seconds, then lower.
- Alternate legs for the full minute.
- Benefit: Strengthens your quadriceps, which support the knees.
Glute Bridges (1 Minute)
- Lie on your back, knees bent, feet flat on the floor.
- Lift your hips toward the ceiling, then lower slowly.
- Focus on squeezing your glutes.
- Modification: Place a pillow under your knees for extra support.
Step-Ups (1 Minute)
Use a low, stable platform or step.
Step up with one foot, then the other, and step back down.
Low-Impact Option: Hold onto a wall or railing for balance.
Side-Lying Leg Lifts (1 Minute per Side)
- Lie on one side with your legs straight.
- Slowly lift the top leg, keeping it straight, then lower.
- Switch sides after a minute.
Standing Calf Raises (1 Minute)
- Stand with feet hip-width apart.
- Raise your heels off the ground, hold for a second, then lower.
- Use a wall or chair for support if needed.
Modified Plank (1 Minute)
- Perform a forearm plank with knees on the ground.
- Hold your core tight while avoiding pressure on your knees.
Cool-Down (3 Minutes)
- Hamstring Stretch (30 Seconds per leg): Sit on a chair, extend one leg forward, and gently reach for your toes.
- Seated Twist (30 Seconds per side): Sit tall and gently twist your torso to each side.
- Child’s Pose (1 Minute): Kneel gently on a soft surface and stretch forward.
This routine strengthens your muscles, reduces joint strain, and supports knee health while keeping you active during winter.