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

By , Jessica Smith, Certified Personal Trainer
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
As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit jessicasmithtv.com/shop to learn more about her fun, results driven programs for all levels of exercisers.

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Keep moving forward Report
Thank you for the low impact for people that have joint problems. Report
Very impressive for an H.I.I.T. workout! I'm going to try it and see how it compares with my other ones. Report
How would I track this? Report
Wow!!! That was a great variety of workouts! I just love Jessica!! Report
WOW that was better then lifting weights ! Report
This is the first HIIT workout I haven't hated. I couldn't keep her pace the whole time, and often changed the direction of my arm circles for balance, but I'll do this one again. Report
wow! Just what I needed. Report
lol, this is definitely NOT the work out for me. I'm impressed that she's in that good of cardio shape, but I won't be using this again. Actually, I made it work for me because I wanted to watch something energizing while I used my mini-trampoline. She was CERTAINLY energizing. :) Report
I love Jessica's workouts, they keep my heart rate up, and I like the lower impact. You build strength as well as get a good cardio workout. I can't do them all, but some of her videos include her mom, Debbie, who does modified movements. If you have knee, shoulder or back problems, find the videos with her mom & follow her movements.

She always says "listen to your body." If a movement doesn't feel right, then modify it. Report
This may be low impact, but my knees definitely won't cooperate with this workout. It looks great for those who can do it. I am glad it works for others! Report
I absolutely love this workout! So glad I found it and will be looking for more of her videos for sure! Report
Whoo! I was feeling lethargic, but now I have energy. This got me off the couch. Report
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. Report
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. Report
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! Report
great workout Report
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. Report
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. Report
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. Report
This was great when I thought I was too tired to do anything tonight. I got a bit in anyway. Thanks a bunch!!!! Report
I'm surprised there was no warm-up. Report
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. Report
Great workout, but is it on tv, if so, what channel? Report
Great workout, but is it on tv, if so, what channel? Report
going to this a try. Report
Wow! This really woke me up. Report
I really enjoyed this workout and have plenty of room to grow into it!! Thanks!! Report
Going to give it a try. Report
I'm gonna try this during lunch...sneak in as much as I can. Thank you!!! Report
Great workout! But I'd also really like to know how to track it in my fitness diary, could it be added? :) Report
Wow! Very impressed with this workout. I don't want to take on too much too soon. I will definitely try this one. Report
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. Report
That was Awesome! ans it didn't hurt my knee at all. Report
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 :) Report
I subscribe to her on Youtube already...her workouts are fun and pretty great workouts. :D Report
Looks like fun! Report
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? Report
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. Report
Wanting to know how I track these exercises on Sparkpeople? Do they go under low impact or what? Thanks for your help. Report
I've done this at least 6 times! I started it two weeks ago! I HIGHLY recommend this, ladies! It's incredible! Report
I can't wait to try this. I love the results I see from HIIT but my joints aren't big fans. :) Report
this is a keeper! Report
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. Report
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. Report
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! :) Report