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.

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


EILEENNP 6/30/2020
This was great and leaves lots of room for individualization. Thanks. Report
CECELW 4/9/2020
I use this workout on youtube quite often. Jessica Smith is one of my favorite fitness trainers Report
KATHYJO56 3/21/2020
great exercises for me Report
JAMER123 3/1/2020
Thank you. Good info. Report
SHOAPIE 1/31/2020
Thanks Report
Even better on the second read! Report
SURFIE 1/18/2020
This looks like an excellent routine! It will be a bit advanced for me, but that just means I'll be able to see how I'm improving my fitness as it gets easier and I can add more intensity. Yea! I'll need to be careful to protect my lower back and shoulders, though. I can't wait to try this! Report
FISHGUT3 1/5/2020
thanks Report
EVILCECIL 11/30/2019
Great workout! Report
PATRICIAAK 11/27/2019
:) Report
SHERYE 11/3/2019
Good info thank you for sharing Report
JAMER123 10/5/2019
Thank you for sharing. Report
SHERYE 10/4/2019
Thank you Report
SHAYNE139 8/26/2019
Most of my limited ability is in my lungs... no way can I do any highly aerobic exercises. Report
PWILLOW1 7/23/2019
Thank you Report
DEE107 7/22/2019
thanks Report
PATRICIAANN46 7/10/2019
Thank You...………... Report
Thank you for sharing! Report
Great info, especially with my bum knees Report
These are my kind of work outs. I love Jessica smith work outs just an fyi Report
Moving will help the joints feel better Report
thanks Report
Thank you for sharing Report
I'm in a wheelchair, but I could modify most of the exercises and really like the intensity. Report
Thanks for sharing Report
Thanks for sharing Report
Thanks for sharing Report
Thanks Report
Thanks for the great article :) Report
I like exercising in pool to help my knees Report
Great! Thanks, Jessica! Report
This is okay! Thank you! Report
thank you Report
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
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
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