High-Intensity Cardio That Isn't Hard on Your Joints


By: , – Jessica Smith, Certified Personal Trainer
11/12/2013 12:00 AM   :  34 comments   :  47,386 Views

High intensity interval training (aka H.I.I.T.) doesn't always have to be high impact! This workout is perfect for maximizing your cardio time--without pounding your joints. (Oh, and did I mention it’s free of both burpees and squat thrusts? Score!)
Join me for this low-impact, high-intensity cardio routine that can be done easily in a small space with zero equipment. (No jumping means it's perfect for hotel rooms and apartments, too!)

Follow along with the video for an efficient nine-minute session, or if you have more time and energy, repeat 2-3 times in total for a longer sweat session.
Note: This workout may be low impact, but its still high intensity, which means it is challenging aerobically. Beginners, please listen to your body during the routine and move at your own pace. Challenge yourself but be sure to take care of yourself! 

Like this workout? Be sure to subscribe at Youtube.com/JessicaSmithTV to access a full library of over 150 FREE full-length workout videos. New episodes air every Saturday at noon EST!

About the Author
Jessica Smith is co-author of the Thin in 10 Weight Loss Plan (Sunrise River Press, 2012), and a certified wellcoach, personal trainer and group fitness instructor. Having started her own fitness journey more than 40 pounds ago, Jessica knows how challenging it can be to lose weight (and keep it off). Recently named one of Sharecare's Top 10 Online Influencers, she loves finding and sharing the latest info on weight loss, fitness, and healthy lifestyle habits. The star of several best-selling exercise DVDs, Jessica has over 13 years of experience in the industry, and holds a bachelor's degree in Communications from Fordham University.

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints

NEXT ENTRY >   9 Home Remedies You Should Never Try

Great Stories from around the Web


    Whoo! I was feeling lethargic, but now I have energy. This got me off the couch. - 3/24/2015   3:02:32 PM
    My son showed me how to "throw" the youtube video to my apple t.v. from my iphone. I just did Jessica's 30 cardio sculpt and enjoyed the workout while doing laundry (multitasking). Looking forward to more of Jessica's workout videos. - 2/18/2015   10:38:22 AM
  • JULIA1154
    I loved this workout - and really liked Jessica's style, too. I can't believe I've not met up with her before but I certainly intend to look for more of her workouts. - 1/6/2014   7:24:30 PM
  • 31
    Go to jessicasmithtv.com or youtube. jessica smith is an excellent trainer! some of her workouts are very tough, but all of her workouts are doable. I have fibromyalgia and arthritis. I'm also 54 yrs old. If I can do it, i'm sure most anyone can! - 1/4/2014   3:22:30 PM
    great workout - 12/17/2013   12:44:18 PM
  • 29
    I LOVE this workout. I LOVE all of Jessica Smith's workouts. I highly recommend her videos! High impact without the impact. How does she do it? She is amazing. She does things that I didn't think could be done. Try her. You won't regret it! SO positive and motivating and workouts are never boring. - 12/10/2013   8:55:17 PM
    I love Jessica Smith's workouts. Highly recommend. I think I will try this one in place of one of my higher impact workouts. I injured myself the other day doing high impact cardio. - 12/10/2013   7:22:05 PM
    This led me to her other workouts on YouTube. I didn't think I had it in me to workout at 8:30 pm but I finished the entire 30 minute video and loved it. - 11/19/2013   9:58:03 PM
  • 26
    This was great when I thought I was too tired to do anything tonight. I got a bit in anyway. Thanks a bunch!!!! - 11/19/2013   9:26:09 PM
  • 25
    I'm surprised there was no warm-up. - 11/19/2013   8:21:22 PM
  • 24
    This is great! Really works me hard but doesn't take long at all. Awesome way to fit in a quick and intense cardio session. - 11/17/2013   3:31:24 PM
    Great workout, but is it on tv, if so, what channel? - 11/14/2013   10:19:06 AM
    Great workout, but is it on tv, if so, what channel? - 11/14/2013   10:19:02 AM
  • 21
    going to this a try. - 11/14/2013   8:43:51 AM
    Wow! This really woke me up. - 11/14/2013   2:42:09 AM
  • 19
    I really enjoyed this workout and have plenty of room to grow into it!! Thanks!! - 11/13/2013   6:54:15 AM
    Going to give it a try. - 11/12/2013   8:42:21 PM
  • 17
    I'm gonna try this during lunch...sneak in as much as I can. Thank you!!! - 11/12/2013   5:01:22 PM
  • GAIA310
    Great workout! But I'd also really like to know how to track it in my fitness diary, could it be added? :) - 11/12/2013   5:00:27 PM
    Wow! Very impressed with this workout. I don't want to take on too much too soon. I will definitely try this one. - 11/12/2013   4:00:40 PM
  • 14
    I am going to have to try this in the morning. I am looking for something that is going to burn calories in the least amount of time. I will let you all know what happens in the morning. :) I found her you tube videos too. I am feeling pumped!! Did this today and it is great. I suggest going through it twice because for it is no long enough.will be adding this to my collection. - 11/12/2013   3:21:59 PM
  • 13
    That was Awesome! ans it didn't hurt my knee at all. - 11/12/2013   3:13:52 PM
  • 12
    I love her workouts. I track them as low impact aerobics, & there are some movements that aren't right for me(like leg twists)so I adjust them to work for me. I also love her dog Peanut :) - 11/12/2013   1:51:40 PM
  • 11
    I subscribe to her on Youtube already...her workouts are fun and pretty great workouts. :D - 11/12/2013   1:36:47 PM
  • 10
    Looks like fun! - 11/12/2013   1:05:40 PM
  • 9
    Great workout! And it can be done in a tiny amount of space. Another thing I love about no jumping is I don't have to worry so much about the noise travelling down into the flat below.

    It would be great to know how to put it into the Spark Fitness tracker. I put it in under aerobics- is this right? - 11/12/2013   11:43:17 AM
  • 8
    I don't think my knees can handle the deep bend and would have to keep the lateral stance much closer. Too much risk of injury. - 11/12/2013   10:35:47 AM
    Wanting to know how I track these exercises on Sparkpeople? Do they go under low impact or what? Thanks for your help. - 11/12/2013   10:09:57 AM
  • 6
    I've done this at least 6 times! I started it two weeks ago! I HIGHLY recommend this, ladies! It's incredible! - 11/12/2013   9:19:17 AM
  • 5
    I can't wait to try this. I love the results I see from HIIT but my joints aren't big fans. :) - 11/12/2013   7:51:12 AM
  • 4
    this is a keeper! - 11/12/2013   7:36:28 AM
  • 3
    The first workout I did after giving birth was kettlebell swings. High intensity and zero impact. I think I was 2 days PP and even walking hurt my parts. - 11/12/2013   6:30:22 AM
  • 2
    This is an amazing workout! Incredibly dynamic without killing your knees!! The continuous arm and leg combos are fantastic for burning calories. I wish there were a calories information. - 11/12/2013   12:42:12 AM
  • 1
    Thank you! It's GREAT to have more variety in my workouts. I like the low impact high intensity workouts best. This will fit very well in my plan! Keep on moving! :) - 11/12/2013   12:34:08 AM

Please Log In To Leave A Comment:    Log in now ›

x Lose 10 Pounds by May 9! Get a FREE Personalized Plan