Fall Back into Fitness Day 3: Interval Cardio and Core

Fall Back into Fitness Day 3: Interval Cardio and Core

by Jessica Smith
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Fall Back into Fitness Day 3: Interval Cardio and Core

For the third day of the Fall Back into Fitness, we’re doing higher-intensity interval training and standing core work that targets the major muscles of the core, including the abdominals, lower back and glutes.

In the workout video, I’ll take you through a higher-intensity interval session that can be done in a small space using just a sturdy chair. I’ll show you how to adapt some of the tougher, traditional high-intensity, high-impact moves like mountain climbers, jacks, lunge jumps and more. We’ll be adding in some standing core work during our active recovery periods between intervals, too. Advanced exercisers, feel free to go all-out during these exercises.

Prefer to do your own thing? Awesome! Schedule 20–60 minutes of your favorite interval training workout, and include some targeted core exercises, if possible.

Log this workout in your MyFitnessPal app as “AEROBICS, HIGH IMPACT”

Hey, Team! Let us know once you’ve completed your workout today! Tell us about it in the comments below, or tag us in your social media check-ins @myfitnesspal so we can cheer you on!


> Fall Back Into Fitness Pledge

> Day 2: Steady-State Cardio

> Day 4: Strength Circuits


  • Lindsey

    Got my heart rate up, but kept it low impact. Thanks for a great workout!!!

  • MLN

    I struggle with overtraining, caloric restriction, and self-competitiveness. As someone who used to train 7 days a week [HAH – here’s how you can tell: I just typed “weight” by default instead of “week”] on weights and cardio and is…well, a trainiac, I’ve actually really, really liked this series of workouts.

    These workouts get my heartrate up just enough that I feel like I’m moving, but they don’t throw me to the levels of fanatical, I-can’t-actually-respond-to-conversation-because-I’m-working-so-hard that I’m used to. I like that these are a daily series, because they help me stay in that zone of wanting to train and LOVING my workouts, without making my body almost break apart with fatigue and muscle damage.

    So, thank you, Jessica. Thank you for making these easy-to-follow, easy-to-adapt and easy-to-enjoy workouts, and for showing me that, as a trainiac, I can still move and not feel…well, feel like I’m “not working hard enough” just because I don’t feel like passing out at the end of my session.

    • jessicasmithtv

      Hi MLN! So happy to hear that you have been enjoying the workouts so far- thanks so much for joining us! I do hope you will continue to focus on taking care of your body and your health with the right balance of exercise for you. Keep up the great work and I hope to see you for another session soon 🙂

      • MLN

        Thank you so much – I’m REALLY looking forward to the strength session of Day 4, too.

        The one thing I’d really like to point out has been great is the fact that there’s only brief repetition of moves – and that’s WONDERFUL. I love HIIT, but even I find that after doing 3 sets of cross-body mountain climbers, I get bored/frustrated by the time we hit round 4, so I’ve really appreciated that you’ve varied it all up after a couple of sets. And – I gotta say – you do a wonderful job of keeping the energy up.

        And thank you – this has been a great way for me to kick-start my…”easing off” from being a trainiac, and into taking care of myself, body and mind. Thank you so much.

  • Jessica Secondi Rinn

    Excellent workout, as usual 🙂

  • Mariah

    Well this month starting on the first I cut back on all sweets and carbs & started eating healthier & only drinking water all day and maybe a cup of green tea. I started doing these fall cut back videos also and I’m proud to say I’ve lost 9lbs in 3 days. My goal this week was ten & it’s literally been from exercise & clean eating. (no I’m not starving myself) sure do wish I could see results already though. Soon hopefully 🙂

    • Michelle

      Keep in mind that cutting carbs will make you lose a lot of water weight. You didn’t lose 9lbs of fat in 3 days. The optimal rate of fat loss (not including initial water weight loss) is 2-3lbs a week. If you lose too quickly you’re very unlikely to keep the weight off. Remember 1g of carbs holds around 4g of water and be careful with cutting carbs too much as it could backfire on you in the form of a carb/sugar binge. Keep eating clean and exercising, just be aware and be strategic.

  • G0J0

    Enjoying the workouts – this day not so much. My left hip catches and pops (best way to describe) on both sides of every exercise so it’s painful as well as annoying. What is that (likely) and what can I do to make it go away? (Understanding you are not MD and not giving medical diagnosis and advice).

    • jessicasmithtv

      Hi there! So sorry to hear about your hip! Since it’s causing you pain, please have it checked out by a medical expert/physical therapist as soon as possible. They are best qualified to provide you with that kind of specific personal medical advice.

  • Boyer Denise

    Day 3 high impact feels great

  • Brenda

    just have to say–I didn’t do these in the fall-but I started this week(spring), but I love the workouts I’ve done so far-great variety-and I can really feel my heart, and breathing. thanks so much. 🙂