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


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

  2. 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.

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

  4. 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. ☺

  5. 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 🙂

  6. I can’t get over** the dog

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

  8. 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 🙂

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

  10. 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. ☺

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

  12. Robin Lindblad

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

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