HIT- 20 second exercise that doesn't involve knees?

[wherehaveallthegoodfolkgone]

Can anyone recommend any? I want to incorporate 20 second high intensity exercise into my regime (I currently walk gently, do a few 'muscle toning exercises ' without using weights. I've got a dodgy knee at the moment because I tried something called slow jogging.

Any lower impact exercise you can think of that I can do at high intensity for short bursts a few times a week? Thank you

Are you essentially asking for upper body only exercises where your legs remain static? Punching? Whirling your arms like a windmill?

Boxing but you'll need to watch that you aren't twisting your knee. Realistically though, most upper body only exercises aren't going to get your heart rate high enough to consider it HIIT, you really need to be moving more for that. You'd be best to stick to low impact and weights that you can manage with your injury.
Also, what is slow jogging? Is it something specific or just running slowly??

That's a good point about boxing not getting hear rate high enough in short bursts.
Slow jogging is very slow jogging, it's a Japanese technique I think. I toned up very quickly on it but I'm sure it wasn't good for my knees downhill

If you search on YouTube there are knee friendly HIIT workouts for example this one , you can also search no jumping, no lunges no squats

Proper boxing will get your heart rate high enough but uses your knees.

Push ups? Pull ups?

Plank up downs
push ups
any type of ab work out?
can you do a static squat with some sort of arm exercise like shoulder press or arm raises

Great suggestions! Thank you, I'll try some out

Plank to lying down press-ups (or full press ups if you have the strength.

Upper body hammer curls, chest presses, standing dumb-bell snatch.

You can also step one foot forward (the stronger knee) as if going into a split squat or lunge (but feet not so far apart as a lunge), bend forward slightly and then pump the arms as if you are sprinting very fast. It is surprisingly energising. Quite soon you feel like you are jogging.