Part Two: Knee-Friendly Workout (30 minutes)
You'll need: A range of dumbbells (from five to 10 pounds), a wall, a resistance band or tube, and a broomstick

Step 1: Boost Your Heart Rate (20 minutes)
Do at least 20 minutes of cardiovascular exercise every other day. If your knees are problem-free, choose any aerobic activity. If you've had knee issues or surgery in the past, check with your doctor first, and avoid running and stair climbing, both of which put pressure on your knees. Opt to walk, swim, bike (unless you have kneecap injuries), or use an elliptical machine at the gym.

Step 2: The Full-Body Workout
(10 minutes)
Do one set of each exercise, resting 15 to 30 seconds before moving to the next. The short wait will keep you moving and burning more calories.

Bent-Over Row/Kickbacks
Works back and triceps
Stand with your feet shoulder-width apart and a light dumbbell in each hand. Bend forward at the waist until your torso is almost parallel to the floor, arms hanging with your palms facing in.

(A) Pull the weights up, bending your elbows, until your upper arms reach shoulder level.

(B) Pause, then extend your arms straight behind you, keeping your upper arms stationary. Reverse the motion: Bend your elbows again, then slowly lower. Do 12 to 15 repetitions.

Curl Presses
Works shoulders and biceps
Standing tall, hold a light dumbbell in each hand with your arms at your sides, palms facing forward. (A) Curl both of the weights up to your shoulders. (B) Pause, rotate the dumbbells outward so your palms are facing front, then press the weights above your head, keeping your elbows slightly bent. Reverse the movement by lowering the weights, turning your palms to face behind you again, and curling the weights down. Repeat eight to 12 times.

Four-Part Reverse Curls
Works lower and upper abdominals
Lie on your back with your knees bent and feet on the floor, and your hands lightly touching the sides of your head, elbows out to the sides. Push your lower back into the floor, then curl your legs up until your thighs are about perpendicular to the floor. Next, raise your torso off the ground. Pause, then lower your torso only. Lower the legs to finish the move. Repeat 12 times.