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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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Comments

4DOGMOM1 5/21/2019
thanks Report
WHITEANGEL4 4/14/2019
Thanks Report
WHITEANGEL4 2/9/2019
Thank you for sharing Report
NEBRASKANNIE 1/27/2019
I'm in a wheelchair, but I could modify most of the exercises and really like the intensity. Report
MNABOY 12/19/2018
Thanks for sharing Report
ELRIDDICK 12/13/2018
Thanks for sharing Report
ELRIDDICK 12/3/2018
Thanks for sharing Report
KELLY_SS 11/20/2018
Thanks Report
MUSICNUT 11/14/2018
Thanks for the great article :) Report
KITTYHAWK1949 11/1/2018
I like exercising in pool to help my knees Report
ALEPEQUIJADA 10/11/2018
Thanks! Report
KHALIA2 9/2/2018
Great! Thanks, Jessica! Report
CHRISINMIAMI 8/8/2018
This is okay! Thank you! Report
USMAWIFE 8/8/2018
thank you Report
BONDMANUS2002 7/14/2018
Absolutely great Report
No warm up? I admire her energy but it is way too ballistic with the upper body for me. You may not be jumping around but the swinging shoulder rolls are a big no, no! Report
Yes, that is a great nine minutes of workout. Report
Yes, that is a great nine minutes of workout. Report
Thanks Report
PRUSSIANETTE
I could do the first 2 exercises at her pace, but the rest had to be done slower. Given that I probably weigh at least a 100 pounds more than she does, I would bet that my heart rate was just as high if not higher than hers. :-) Report
TRIMNUP
Love that it is 9 minutes! Can't do these at her pace, but did more than I thought I could! Report
Great workout. Thanks. Report
I've the same issues as Jamer; I'm looking for super low-impact! 8-) Report
Looks like a great workout but the knees and ankles of mine won't take the impact shown. Also, with being on a beta blocker, the heart rate doesn't go up. But it's still a great workout! Report
I really like Jessica Smith Workouts! Thank you Jessica-- for yet another GREAT workout! Report
this is the way to go Report
Nice way to get in bursts of movement! Report
who would think 9 minutes could be so effective! Report
Each to their own - I like her chatter; it keeps me going! Report
She talked too much. For me the focus should be on the movement and the music. Hearing someone chatter without a point was distracting. Report
GKNIGHT69
Love this! Thanks you! Report
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Jessica smith workouts are a good place to start if you have knee pain. I no longer have Knee pain. Report
Sounds great, will have to try it! Report
Excellent H.I.T.T. low impact workout. A good head to toe low impact workout that did not bother my arthritic knees. I will check out Jessicasmithtv.com and You Tube. Kudos!
Found exercise on You Tube: Cardio, Aerobics, Exercise: 9-minutes Low Impact High intensity Interval Training Workout. Report
RO2BENT
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
AZURE-SKY
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
ANGEYK
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
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