Knee friendly full body workout roundup It's Simply Lindsay

Since having my baby, my body completely changed. While I used to thrive off of high intensity workouts, my joints can no longer handle that kind of impact, so I was left to search Pinterest and Youtube for exercises:

  1. I could do at home
  2. Were rigorous
  3. Were easy on my knees
  4. I could complete in less than an hour
  5. That I could still feel the burn

I am rounding up my favorite exercises that meet my criterion in addition to being enjoyable – these are all workouts I actually look forward to doing, and I know you will, too.

Since these workouts are generally short, you can do them every day, and you can mix and match them, depending on what you want to focus on. I think arms and abs are a great addition to every workout, and I do these daily. Be sure to pin this for easy access, and have a friend join in, too. By having accountability to someone, you’ll be more likely to follow through with your workouts.

Full Body Workout Roundup (Knee-Friendly)

Lower Body

The Best Lower Body Workout for Bad Knees: Jessica Smith can do no wrong in my book. She has every kind of at-home workout you can dream of, from the under the weather routine and Latin spice dance walk to flexibility training and cardio ballet. Jessica’s workouts are approachable yet rigorous, and she always shows modifications.

Booty WOW! Knee Friendly Butt & Thigh Workout: Get ready for some serious booty sculpting and entertainment with Josie’s knee-friendly butt and thigh workout. I seriously felt my body changing after the first exercise. Josie will have you burning, laughing, and oh-so-entertained in this 15 minute workout.


10 Minutes to Tone: Eliminate Arm Jiggle: Another absolute favorite of mine, Pop Sugar Fitness. Pop Sugar Fitness got me through my pregnancy workouts, and they have a full range of workout videos for all levels. In this 10 minute video, you’ll work all areas of your arm, including getting a slight cardio burst in with some of the moves!

7 Day Arm Jiggle Challenge

7 day arm jiggle challenge


Daily abs workout: from me! I compiled my favorite ab moves that target all areas of your abs in one daily routine. The post also gives you easy descriptions of all the moves.


Full body

30-minute Knee-Friendly Total Barre: Jessica Smith is at it again, bringing you a knee-friendly total body barre workout.

Do you have problems with your knees? How do you make time to workout at home? Share your favorite workouts, tips, and tricks with me!

  • These are awesome! I’m trying to exercise daily, but used to be a ballet dancer and have really bad knees. Sometimes the workouts I do really hurt my knees. Thanks for sharing!

    • Lindsay Katherine

      Oh wow, you used to be a ballerina!? That’s incredible. I’m sure it did a number on your joints. Hope you’ll enjoy these workouts as much as I do.

  • Awesome exercises. My boyfriend and I both suffer from bad knees and multiple knee surgeries so we’re always looking for low impact/knee friendly exercises!

  • Thank you so much for this post!! I’ll definitely be checking these out, as I’m trying so hard to get in workouts but with the same requirements you have. Thanks so much for sharing ones you recommend 🙂

  • Casey

    Definitely bookmarking this! PS – those abs, girl! If your abs look like that post-kid, I neeeed your secret:)

  • Chrissa – Physical Kitchness

    Ok this is GREAT! So many people I know have previous knee injuries and issues. This is a fantastic round up of free workouts!

  • THIS IS AMAZING!!! I have such a hard time with workouts because my knees kill with all that high intensity stuff! Thanks for sharing this wonderful post!

    • Lindsay Katherine

      I’m sorry we have the same knee discomfort but am happy you came across this! Hopefully they work out for you as well as they do for me.

  • I am going to set some time aside this week and try all of these!!

    • Lindsay Katherine

      Yes, please do! Hope you love them like I do : )

  • Love this! I’m always looking for workouts like this, not so much because of the knees, but because we have downstairs neighbors, so I can’t do many high impact workouts! I’m definitely going to try out your ab workout!

    • Lindsay Katherine

      I would do these workouts even without the bad knees! Perfect for downstairs neighbor noise control 🙂

  • I have struggled with ITBS, which causes knee pain, during some half marathon training bouts. But otherwise they are not too bad!

    • Lindsay Katherine

      Lucky duck! I never used to have problems, so it’s definitely an adjustment.

  • When I gained a ton of weight a couple of years ago, I tried to get back into exercising regularly but found it so hard because the extra weight on my knees was causing my knees to give out after every exercise. I’ve gotten rid of a lot of the weight though so now my knees don’t bother me anymore. It was just that initial start of the workouts that made it hard because I had been without exercising for so long and my knees couldn’t handle the extra weight.

    • Lindsay Katherine

      Well good for you for pushing through and losing the weight – I have been there before and know it’s not easy.

  • <3 <3 <3 This is everything I've needed recently, Lindsay! So often, I use my knee as an excuse not to workout at all because of how painful it can be and how little I can do with it. I just needed to find something that would help me be active without making that pain worse! Thank you for this round up!

    • Lindsay Katherine

      Aww, I’m glad you may have some real use in this, Chelsie. I can only imagine the pain you have an continue to endure, and I hope these are gentle and effective enough for you : )

  • This is exactly what I needed. I’ve been looking for some quick workouts I can do in the morning with less pain on my ankles & knee’s this will help. Thank you!!

    • Lindsay Katherine

      Ooooh yay! Hope you enjoy these as much as I do Jazmine.

  • Thanks for sharing these knee friendly exercises. My right knee has some issues so I am always trying to take it easy on that side.

    • Lindsay Katherine

      My right knee is my problem knee too : )

  • Kelsie Kleinmeyer

    You look amazing! Love all of these tips- I love workout videos 🙂

  • Love this! My knees have been fine lately, but for a while they hurt while I was training for my half marathon last year – these workouts would have been great!

  • My knees have been killing me lately! I’ve always had IT band and sciatic nerve problems, and often these wreak havoc on my knees. Thanks for sharing these workouts! I’ve been loving Fitness Blender lately, but I’ll have to give PopSugar Fitness a try too!

    • Lindsay Katherine

      We sound exactly the same – the sciatica pain is also killer. i will check out Fitness Blender, thanks for the suggestion.

  • What an awesome round up. I have bad knees caused by my hips so this is perfect. You’d be proud of me- I just joined a group fitness class! I’m nervous b/c I’m usually not the type to work out with others but I’ve just been feeling so lazy and unmotivated lately. I wasn’t making my health a priority…eating fast food, pizza and pasta sides almost every night. I start when school is done in 2 weeks (:

    • Lindsay Katherine

      SO PROUD!!!! I think workout classes are a great way to hold yourself accountable. Let me know how it goes and get some cute new workout gear ; )

  • Thank you for this roundup! Ever since my knee surgery sophomore year of high school, workouts have been terrible. Everything I do ends up hurting. I can’t wait to try these!

    • Lindsay Katherine

      Ooooh I’m sorry you also have knee issues but I hope these work out for you like they do for me!

  • AH! Thank you for this. This takes all the pressure off for finding a good workout.

  • Paige Allison

    Look at you in that pink bikini! Weight Watchers say what? I still don’t believe you. I have terrible knees from years of long distance running so this is great! Any reverse lunges and it’s game over for my left knee. Why is aging so hardddddddddd?

    • Lindsay Katherine

      Aging is so harddddddddd. I just got done with these workouts actually, as my knees were aching today, and they actually help. I could show you heavy pictures of me if you really wanted but it’s not super pleasant.

  • HOLY CRAP! LOOK AT THOSE ABS! Thanks for these, I had partial knee replacement and often look for these sorts of workouts. I’ve downloaded the Nike Training Centre app and it’s been a lot of fun using that!