JessicaSmithTV: HIIT for Beginners: Cardio Intervals

Since I need to stick with low impact cardio for a while, I decided to check out some of Jessica Smith‘s free YouTube HIIT for Beginner workouts. I did get a better cardio workout from this than I did from her 1 Mile Belly, Buns & Thighs Walk. It isn’t super intense–at least when done entirely low impact–but still a good cardio workout. After the warm up the structure of the workout is 2 minutes of steady state cardio (5-6 intensity effort) + 1 minute interval (7-8 intensity effort). If you are a true beginner this might be a HIIT level workout for you but it wasn’t for me. For the 1 minute interval Jessica shows both low and high impact versions. I did the low impact versions. Even tho I didn’t find this intense, it was still a good cardio workout and I enjoyed it. Peanut kept us company during the warm up but ran away when the actual workout started.

HIIT for Beginners: Cardio Intervals is 21:30 minutes; 5 minute warm up and 3:30 minute cool down/stretch.

  1. Wide side to side steps; changes to cross kick in front; changes to march while pushing arms overhead
  2. Interval: jog in place (or high knees) while traveling forward and back
  3. Side to side steps; changes to march in place w/ jump rope arms; changes to heel digs w/ jump rope arms; alternate tapping toes to side
  4. Interval: jumping jacks moving forward and back (or low impact jacks)
  5. Tap step forward and back; changes to step w/ knee lift; changes to marching forward and back
  6. Interval: knee pulls
  7. Repeat  5 & 6 on other side of body

For more info on JessicaSmithTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


2 thoughts on “JessicaSmithTV: HIIT for Beginners: Cardio Intervals

  1. Hi,

    Since you need to do low impact for a bit, I was wondering if you had considered online spin classes? Spin bikes can be pretty affordable and there are a couple of good apps, like Peloton and Studio Sweat on Demand. I’ve had to use spinning as my primary cardio due to shin splints and tendonitis. In any event, I really enjoy your blog and wish you a speedy recovery!


    1. Thanks Lisa! I don’t own a spin bike (though I have thought about buying one several times over the past few years) but I do own a recumbent stationary bike. I sometimes use that to do some of Cathe’s cycle workouts. I’m sure I will be doing some of those frequently over the next year.


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