30 Minute Knee Friendly STANDING HIIT Workout

This Knee-friendly, standing HIIT strength workout has no floor work, just standing moves to ignite strength and elevate your fitness without stressing your knees!

I used a set of 5kg/11Lbs, 7kg/15lbs & 10kg/22lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

How it’s done: Complete each exercise for 50 seconds work/20 seconds rest
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1️⃣Sumo Deadlift (10kg/22lbs)
2️⃣Curl to Press (7kg/15lbs)
3️⃣Deadlift to Upright Row (7kg/15lbs)
4️⃣Knee Repeater (L) side
5️⃣Crisscross Jack
6️⃣Knee Repeater (R) side
7️⃣DB High Knee Pulldown (10kg/22lbs)
8️⃣Good Morning (10kg/22lbs)
9️⃣Balancing Arnold Press (L) side (7kg/15lbs)
🔟Balancing Arnold Press (R) side (7kg/15lbs)
1️⃣DB Swing (10kg/22lbs)
2️⃣DB Toe Taps (10kg/22lbs)
3️⃣Scissor Jack
4️⃣Standing X Body Crunch (10kg/22lbs)
*30 sec drink break
5️⃣Kickstand Deadlift (L) side (10kg/22lbs)
6️⃣Kickstand Deadlift (R) side (10kg/22lbs)
7️⃣See Saw Row (7kg/15lbs)
8️⃣Skier Swing (5kg/11Lbs)
9️⃣DB Fast Feet In & Outs (5kg/11Lbs)
🔟O’head Jack
1️⃣Straight Arm DB Hold with Alt Kick (5kg/11Lbs)
2️⃣Side Raise to Abduction (L) side (5kg/11Lbs)
3️⃣Side Raise to Abduction (R) side (5kg/11Lbs)
4️⃣Punch Combo
5️⃣Iso Hold Bicep Curl
6️⃣Oblique Twist Combo (L) side
7️⃣Oblique Twist Combo (R) side
*Workout Complete 🔥288 Calories

**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

I recommend these Amazon Products:

Large Exercise Mat: https://amzn.to/3sIpRUq

15 Pounds Dumbbells: https://amzn.to/46kpPzP

20 Pounds Dumbbells: https://amzn.to/3sIpwB8

30 Pounds Dumbbells: https://amzn.to/3QC3isM

3 Tier Gym rack: https://amzn.to/3G4ctNq

A Frame Gym Rack: https://amzn.to/3MJMQWh

Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.

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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

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Penny xo