Tired of Sore Knees? Try This 20-Minute Routine | MAX EFFORT MUSCLE SUPERSETS
Why Knee Cardio?
If you’ve followed me for any amount of time, you know I’ve never been a big fan of traditional cardio. Running miles & miles and doing the stationary bike usually leave people looking flat, tired, and with achy knees.
But here’s the truth: knee issues aren’t just an athlete’s problem. They’re one of the most common complaints I hear. Athletes, friends, family, clients, and even younger kids!
That’s why I'm always looking for ways to keep my knees healthy... especially as I get older.
It’s a 20-minute circuit that lets you sweat, strengthen the tendons around your knees, and build durability — all without beating yourself up. Do this as part of your weekend training or anytime you need a low-impact conditioning session that actually makes your knees feel better, not worse.
#1 Stationary Bike (5 Minutes)
Most people pedal by driving through their heels, but here’s the twist: I want you to push through your toes. Why? Because this lights up your VMO (Vastus Medialis Oblique) — that teardrop-shaped quad muscle right above the knee.
The VMO is critical for stability and deceleration when jumping or changing direction. If it’s weak, your knees take the hit. Pushing through the toes directly targets it, helping bulletproof your knees over time.
Pro tip: make sure your seat is high enough that you’re not hunched over.
#2 Backwards Treadmill Walk (5 Minutes)
Here’s one almost nobody does... walking backward on the treadmill with the power off. Yep, you’re the motor.
This mimics sled drags, forcing your knees and quads to work hard as you push the belt backward. Changing your foot angle can also hit different parts of the quads. Personally, I like pointing the toes slightly out to target that VMO again.
This one will burn in a good way, and it builds strength in a range of motion most people never train.
#3 Stationary Bike (5 Minutes)
Jump back on the bike, same setup as before. This second round reinforces that VMO activation and gets more blood flow around the knees.
Think of it as doubling down: we’ve hit it once, and now we’re adding volume. That repeated stimulus is what makes the tissue adapt.
#4 Single Leg Treadmill (5 Minutes Total)
Time to isolate each side — 2:30 per leg. With one foot planted, you’re forcing that leg to push the belt back by itself.
For me, my right leg has always been my “jumper” leg, and it takes more abuse. This single-leg variation lets me address imbalances and strengthen each side independently.
If you’ve ever had one knee that aches more than the other, this is your move. It forces equal work on both legs and evens the playing field.
Putting It Together
Total time: 20 minutes. Add in your knee rehab, stretching, and lunges afterward, and you’ve got a killer 60-minute weekend session that’s joint-friendly and effective.
This isn’t about crushing yourself with endless cardio. It’s about building resilient knees, stronger legs, and a body that can actually keep up with your life.
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