Train Insane or Remain the Same HIIT Workout!


Hey guys!

So sorry this video went up so late. I know, I know. I messed up your flow! But hopefully you chose something good to replace it with. I had so many weird uploading and editing issues.

Today’s new video is a HIIT workout! Woot! Woot! You will be going 50 sec on and 10 sec off. There are 7 moves and you will repeat this routine 4x through for a full workout. If you are following the #SepTONEber calendar, please only do it once :)

The moves are:

1. Plank jack

2. Gecko

3. Split Lunge Jumps

4. Pushup to Plank

5. Burpees

6. Hip Twists

7. Reptile Jumps

Also, you will notice in this video that I added the “Mod Box” aka the modification box! I will try to do this from now on to help beginners and advanced POPsters all do the same video. Sound good?


Now, I want to leave you with this picture.

fat vs muscle

That’s 5 lbs of muscle vs 5 lbs of fat. If you’re not losing weight but you’re clothes are looser, it’s because you’ve gained muscle and lost fat. Muscle is denser and takes up less space than fat for the same amount of weight. And that above picture is ACTUAL SIZE! Craziness right?!

Also remember that it’s not all about the scale. It’s about what you’re made of!

Share this photo with anyone who may learn from the visual impact of this demo! I love this. I kind of want to get this for myself. Really cool. Err wait, is that geeky?

Much love and see you soon :)

<3 Cassey

  • Pingback: 9 HIIT Workout Plans That Will Burn Fat Fast - Ideal Me()

  • You rock girl! I love your videos! Keep ’em coming!

  • Alex

    I love the mod box :)

  • Yasmine

    I’d love to see a healthy version of a Lasagna dish! <3

    • Imma

      a common modification is to use eggplants instead of pasta, and you can use low fat cream for the sauce. If you do that, cook your own red sauce (allows you to control fat/sugar/salt content) and use lean ground meat in the dish, it should be quite healthy since it basically is a bunch of veggies and meat! oh and obviously use just a little (low fat maybe? i hate it!) cheese on top of it :)

  • Amandine

    Awesome recipes (like always)! Now I really want that Vitamix to make it!! I would like you to make something with Pumpkin (pumpkin bread or pumpkin cookies). I think it would be great to have that kind of recipes for fall!!

    Thank you for being such an inspiration, I love working out with you everyday and your recipes are so good! I try to convince all of my friends to do the calendar because it really is so much fun!

    You’re the best, Cassey!!! :-)

  • Katherine Kwon

    I’ve been trying to eat clean and exercise a lot lately! I’ve lost 4kgs in 4 weeks and I’m so proud of myself!

    Thanks Cassey! xoxo

  • Jennifer

    LOVE the photo with the muscle and the adipose tissue glob. Such a great teaching tool. Reminds me of my microbe plushies I use to teach patients during cold and flu season. Us geeks are awesome Cassey :D. You SHOULD geek out more.

  • I’d love to see a Cheap Clean Eats episode on healthy lava cake!