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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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
Thanks! Report
KHALIA2 9/2/2018
Great! Thanks, Jessica! Report
This is okay! Thank you! Report
USMAWIFE 8/8/2018
thank you Report
BONDMANUS2002 7/14/2018
Absolutely great Report
AQUAGIRL08 5/20/2018
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
RAZZOOZLE 5/6/2018
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
TRIMNUP 5/2/2018
Love that it is 9 minutes! Can't do these at her pace, but did more than I thought I could! Report
REDROBIN47 5/2/2018
Great workout. Thanks. Report
IAMAUNTYEM 4/27/2018
I've the same issues as Jamer; I'm looking for super low-impact! 8-) Report
JAMER123 4/23/2018
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
MSJENNIFERVT48 4/22/2018
I really like Jessica Smith Workouts! Thank you Jessica-- for yet another GREAT workout! Report
TCANNO 3/20/2018
this is the way to go Report
TWEETYKC00 2/8/2018
Nice way to get in bursts of movement! Report
Thanks! 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
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
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