Healthy for the Holidays Fitness Plan: Intervals

by Jessica Smith
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Healthy for the Holidays Fitness Plan: Intervals

Welcome to Day 4: Healthy for the Holidays!

Your Day 4 workout is a focused cardio and body-weight strength interval session that doesn’t require any equipment and can easily be done in a small space at home or in a hotel.

In our workout video below, we’ll alternate cardio intervals with body-weight strength moves for a two-in-one workout! I’ll show you options throughout the routine so you can make the moves work for you and adjust to your current fitness level as you see fit.

Prefer to do your own routine? Schedule 15–20 minutes of your favorite interval-style workout, and check in with us in the comments below or on social media once you are done.

Today’s Healthy for the Holidays Tip: Stay hydrated!

Drinking enough water is not only good for weight loss, but it also helps you fight the extra travel and cold and flu bugs that this season typically brings. Need help making it happen? Check out these 20 great life hacks for drinking more water.

Let me help you fit in fitness 10 minutes at a time with my brand new “Walk On: 10 Minute Quick Walk Mix!” This at-home exercise program features cardio, strength and flexibility routines that work with even the busiest of schedules.

Day 4: Interval Strength + Cardio Workout

This workout can be logged as “AEROBICS, HIGH IMPACT” in your MyFitnessPal app.

Tell us when you’ve completed today’s workout. Share it in the comments below, or tag us in your check-ins @MyFitnessPal so we can cheer you on!

More Healthy for the Holidays Workouts

> Join Our Healthy for the Holidays Fitness Plan
> Day 3: Abs, Back + Stability
> Day 5: Flexibility


  • Tammy

    Day 4 completed. This was the hardest one yet.

  • Sarah E

    Doing something is so much better than doing nothing. 3 of JSTV workouts in 2 days!!! ❤️ these workouts! Just make me feel good about myself!

  • Kylee

    Another great workout. Enjoyed getting a bit sweaty. Thanks for being an awesome instructor Jessica.

  • Goffersn

    Day 4 completed! Great cardio and strength workout loved it!

  • Oh yeah, I sweated through this one!

  • Jamie M.

    I’m trying to do the workout but it keeps getting interrupted by some Macy’s ad. Happened three times in the first two minutes. Is anyone else having this issue or know what may be causing it so I can fix it?

    • Kylee

      Hi Jamie, I watch the videos using youtube no ads. Hope it helps. 🙂 .

  • marstar99

    Day 4 done!! Now time to get ready for my holiday party 🙂

  • sandra dingman

    days 3 and 4 done together. Wow. The interval training was true to its word, short but sweaty.

  • Patti Haraldsen

    Day 4 done!

  • Amber

    Last post but I did complete day 4 .

  • DHiggs

    Day 4 complete. Jessica you never disappoint – I’m a sweaty mess! Love it!

  • Susan Thomas

    Where’s the link?