We Can’t Stop POP HIIT 1

we cant stop POP HIITclick to enlarge and print

Hello there POPsters!

Are you ready for your first POP HIIT Printable? I created 9 routines this month that you can take with you to the gym and fill out as you go. A lot of you have been asking what I do at the gym, and I thought this would be a good month to show you! When I am not teaching or practicing Pilates, I do HIIT (high intensity interval training) workouts. In fact, the routine above is straight out of my fitness journal and prettified for your enjoyment! I love HIIT because it is FAST and EFFECTIVE! The moves are designed to challenge your whole body while maximizing fat burn and building muscle.

I’d like you to print this one out and check off the squares every time you finish a move. You’re going to do moves 1-9 3x and end with 1 cardio blast. You will sweat, swear, hate me, and love me. To see what the moves look like, please see this video. I also included at-home and beginner modifications:

Also!! If you’re curious as to how many calories this workout actually burns, you’re in luck! WeightTraining.com has this specific routine up on their site and all you have to do is type in your personal stats like height, weight, gender etc. and the site will run itsΒ algorithm! Click here to see how many cals you’ll be burning after you finish.
And…you know what else?!!! POP HIIT days also mean another chance to win one of these Nike Free Run beauties…here’s a glimpse of my own personal collection.


Now it’s your turn to pamper your hard working feet! As stated on the #thisisMYJULY calendar, today you can submit your entry through facebook! All you have to do is click here to get to the contest post, then click “share” and comment. That’s it! It’ll count you for one entry. On Thursday when I post your 2nd POP HIIT you will do the same thing. That’s your 2nd entry. Then on Sunday, WeightTraining.com and I will announce the first Nike Free Run winner!!!! We are doing this all month long…so there’s a chance to win every week! Oh yeah baby!!!

When you’re done with We Can’t Stop, come back here and tell me how hard was it!? 1-10 (easy to hard).

Good luck!

<3 Cassey

  • Yari

    I was just wondering how often should I do cardio? Whether to do it six days a week, every other day, three times a week?

  • Chelsey

    Definitely gonna have to work on this! i made it through 1 set plus the cardio blast….im beat!! next time going for 2 sets!!

  • Gemma Swain

    Your printable workouts are amazing!
    Thank you so so much for what you do

  • Sophie

    I’ve never written a comment before on here, but today I just have to!
    I’m so proud after doing this :) I’ve been doing the beginners calendar in the privacy of my home, and was so scared to start the real calendars because it meant going to the gym for the HIIT workouts. The thought of me doing these exercises in front of others, alone and being less than perfect in both form and appearance just completely freaked me out! Almost turned around to leave several times when walking to the changing room, and had that panicky feeling in my gut, but I managed to keep calm and JUST DO IT (with eyes closed for the first to exercises just to forget where I was :)) I know it might seem silly to most people, but is was the greatest accomplishment for me! It was definitely an 11 for me, as I struggled a lot with the upper body exercises and was completely exhausted after two sets, but hey – I’m new at this and I really got a great workout and had fun!
    Thank you Cassey, your inspiring calendars are in a very magical way helping me to be much more confident in who I am:)

    • Natalia

      I feel the same way about gyms! I get these terrible anxiety attacks whenever I go. But as my dad says face the fear then do it anyway. I’m off today to try it myself!

    • Lindsey

      Loved your comment – just wanted to say GREAT JOB. You motivated me!

  • Anne

    Wow… Just tried this. Almost puked. It was awesome! Thanks!!!

    • Olivia

      Your comment made me laugh :) THANKS FOR MAKING MY DAYYYYYYY

  • Gracie

    Those leap frogs are evil!

  • Pamela Ovalle

    I dont have a dumbell. what can i do?

    • willa

      i used a textbook. you can also use full milk cartons/water bottles. hope this helps :)

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  • Manimala

    How many calories does this pop hiit 1 burns?

  • no_aloha

    Previewing for #newbodymakeover Day 5…

    Wow. Such cries.

  • Cassandra

    I have a question for the up up down downs, do you do 10 on one side and then ten on the other and that is the set of those for the first pop set or what? I’m quite confused thanks :D

    • Cassandra

      Like do ten on each side then you move onto the med squat ball throws?

      • Amanda

        yes you got it..ten on one side then switch arms :) wait 30 sec and move on

        • Amanda

          Its also 20 each leg for split squat jumps..so 40 altogether

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  • candice

    OMG. So hard. Could not do push-up burpees all the way through and took a lot of breaks. Coming back from an intense injury but it reminds me a lot of conditioning I do with my varsity college team!! Here’s to getting back with it (:

  • beth

    Loved it! Definitely a 10 or 11 for me. I’m still a beginner but I’m proud to say i completed all the reps, it just took me a little longer because I took mini breaks when i needed to – but I kept moving on my breaks :)

  • Laura

    What could i do instead of the sprints?Something that could be done in house please:)

    • beth

      Not sure if this helps – but I just put on some music and ran on a spot.

    • I had the same dilemma, so I did 5 sets of butt kicks and 5 sets of high knees. It worked for me!

    • jade

      I did it at home and it was way to humid to run outside so I ran up my stairs as fast as a could by two’s. I played music meanwhile so I could time out how many I could sprint during a verse and a chorus. Walked up two sets and then sprinted again. def gets your heart rate up!

  • Amber

    Give this an 8. It’s possible, but hard. I took a handful of breaks but only 30 secs and I did take a min after each set. Front of my thighs are dying though. Build that muscle!!

  • Lisa

    10! Boy I felt out of shape, even though I run and do your ab workouts regularly. I ran out of time and only did 1/2 of the reps for each exercise in set 3 and I feel so guilty! I also couldn’t hold the sprint (if you can call it that!) for 30 seconds. Killer workout, thank you.

    • Mary

      Same here I had to cut the sets down :(

  • omg! getting back into training. so far so good, Cassy you are awesome!!!

    anyone in Jax, Fl
    (Orange Park to be specific:) )

  • Katie

    Hello, Beginner here.
    This killed me and I only did one set -___-. I need a personal trainer/motivator. Anyone in Las Vegas willing to help out?
    Out of Breath.

    • Mary

      Omg I am not a beginner and this killed me! I was sweating after one set! For the second and third I only did 10 reps of each one :( Im here for ya! Do what you can but do try to push yourself past that comfortable point! Im seemaryrun88 on instagram :)

  • katejulia

    Hi. Can I do this right after running or should I take some rest and do it in the evening?

  • Heloise

    Oh man, I nearly died doing this yesterday. I hate buuuuurrrrpeeeessssss!!!! My booty, arms, chest and upper back are definitely feeling it today!!! Can’t wait to do the Can’t Hold Us workout today!!! I am going to KILL IT. Or more likely, IT is going to kill ME! Thanks Cassey, this is an amazing workout!!

  • Maxine

    Finally got around to doing this! Sorry :P But I’d give it a solid 7! I definitely took more breaks than I should have, so it took me about an hour 15 minutes. But whatever, I finished! Great workout, thanks Cassey! Definitely going to use this when I get back to college and don’t want to work out in my room with my roommate around :P.

  • Arina

    10 because there isn’t rest, so it was a torture, specially for the legs!!!!

  • Danielle

    Love this! Please make up more workouts like these! SO great, thanks !!

  • Ann

    Oh my god, this was crazy intense!!!!! Definitly a 9! I was so dying and sweating during this!

  • Karina

    I’d give it an 8. Maybe because I did lots of modifications and I didn’t have an actual medicine ball. The kettle bell swings were hard for me. I only used 25 lbs! People in the gym probably thought I was crazy, jumping around and getting off and on the treadmill. Burpees were difficult as they always are. I’m used to doing lots of cardio and I actually find Cassey’s videos harder than this. Pushups also. I actually like the up up down downs. :))

  • Tiera

    Definitely a 10! I hated the split squat jumps!!! >:-(

  • EG

    I haven’t been this sore in my arms and backside in YEARS! Would love to get a workout that makes me feel this way in my abs : D. Thank you!!

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  • Kimberly

    Did this routine this am – holy freaking aaahhmazing!! It killed, killed, killed me! Wait – I died – just kidding. Thanks Cassie! Fabulous workout! Can’t wait for the next pop hiit!

  • Jessica
  • Natalie

    Got my brothers to do this workout with me-so much fun in numbers! An average of an 8 for the three of us!

  • allison

    this was a 10 for me yesterday! today my muscles burn in places they’ve never been sore before!! thank you so much for the amazing workout Cassey.

  • Alannah

    Wow. Definitely a 10. I’m just so glad I finished! It was torture but I kinda loved it. Is that weird? Thanks Cassie!