Fall Back into Fitness Day 2: Steady-State Cardio

by Jessica Smith
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Fall Back into Fitness Day 2: Steady-State Cardio

Our second day of the Fall Back into Fitness is focused on steady-state cardio, performed at a moderate intensity. Your goal is to keep your heart rate at endurance training level, at around 60–70% of your max heart rate — an effort of 5–6 on a 1–10 scale, with 3 being easy-breezy and a 9 being all-out effort that’s not sustainable.

In the workout video, we’ll do a low-impact, moderate-intensity cardio workout together in a small space, with no equipment. We’ll use moves like skaters, side steps and other basic coordination and agility patterns to help keep your heart rate steady but strong.

Prefer to do your own thing? Awesome! Schedule 20–60 minutes of your favorite steady-state cardio workout (like power walking, jogging or cycling) at 60–70% of your max heart rate.

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

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 1: Total-Body Strength

> Day 3: Interval Cardio and Core


  • Robin Lindblad

    I did this one first thing this morning. It was an enjoyable way to start the day.

  • ctdancer

    Just finished this after a 45 minute barre cardio burn. Peanut’s presence really helps my endurance.

  • Michelle Knowles

    I didn’t do this workout today because I walked a lot. This is part of my job, as well as walking to & from work, & it usually works out to the equivalent of anywhere from one hour to three & a half hours, depending on the day. ☺

    • jessicasmithtv

      Great job fitting in your steady state training today Michelle! Love that you can fit in so many steps for work, that’s awesome 🙂

      • Michelle Knowles

        Thanks so much!! I want to do more, but for now, at least I can do this much, & it’s a whole lot better than nothing at all. ☺

  • Kim

    Day 2 completed. I love this one. Nice and easy, giving a steady workout! And always love having Peanut join us! Thank you!

  • Jessica Secondi Rinn

    I get the videos first thing in the morning so I am about to press play on Day 3 🙂
    Loved both previous days 🙂

  • Blu

    I can’t get ice the irony of that lazy little dog. I feel you, doggo. I feel you.

    • Blu

      I can’t get over** the dog

  • Sara

    I find it ironic the dog decided to take a nap in frame.

  • Sarah

    I wouldn’t advise entering exercise into MFP as it tacks the calories you burned back into your day as calories left needing to be consumed. MFP is great for macro tracking and planning meals, it’s just not optimal when you enter in your activities and this can really affect things if you’re trying to lose weight. If you just want to know the calories used and decide you aren’t going to eat the calories you just burned, that’s fine, but you don’t want to be stuck realizing you may actually be eating above maintenance while trying to lose weight.

  • Ila Kaizen

    have any idea how much calory burnt doing this exercise on max effort for 80kg female

  • Raquel VandenBout

    Finished day one and it reminded me of a Jillian michales workout without the damage to my body. Day two was nice, I felt like I needed to step it up because I had to pause a couple times to take care of baby.

  • Shelly D-W

    Great workout. My dog followed Peanut’s cues, but I don’t think her heart rate went up very much!

  • DeeDee

    All done! Great workout, Jessica… thanks!

  • Maureen

    Great workout after doing the 10 minute workout with lunges, squats and push-ups!!

  • Prathibha Jose

    Hi Jessica,
    Thanks so much.
    My main problem was that I felt really tired after other work outs, and had to rest atleast one hr before I could do anything, and my muscles hurt. But after this one, I am sweating- literaaly sweat running down my face, not feeling tired, no muscle aches, and as u said feeling energised!!
    Sweat dripping from my face to the floor, since I have a long nose……

  • lynnpaulson

    I love that Peanut is laying on the floor on his side while we are doing cardio. It’s so funny.

  • adrienne

    just finished day 2 workout sweating like crazy but feeling good

  • Boyer Denise

    Just finished day 2 great work out

  • Edina Lily Husanovic

    great work out – thanks! xx I really like your positive energy

  • debbie

    ok check out the dog sleeping while she’s working out – too funny 🙂

  • Heather

    Does anyone know where this video is? i started the HIIT late because I just discovered it but am not seeing the video.

    • Vicki Forrest Kensinger

      I can’t find it either

  • Melanie Vincell Brown

    Just finished this workout following the 4 week plan on my fitness pal site, it was great! I feel strong and energized!

  • Barbara Koch

    No tricks, no gimmicks, no fancy equipment. Combining Jessica Smith’s videos with hiking/mountain biking and cutting back on the portions of what I eat, I’ve lost 15 pounds in the last 7 weeks. Jessica Smith’s videos are great for the days when it’s too rainy/windy to get outside. Good for all fitness levels.

    • Megi Llubani

      Thats amazing achievement!