Bikini 1: HIIT IT HARD Printable Workout

Bikini 1: HIIT IT HARD Printable Workout


Print and take with you to the gym! Enjoy! If you don’t know what the moves look like, you can take a peek at the animated GIF here or you can watch this video below:

I will work on Bikini 2 and Bikini 3 printables soon! I also created a special video page for all of the Bikini Blaster vids. You can view it under the Workout Video Index, or you can just click here. Have a fabulous weekend! We are almost halfway thru our Vegan Challenge! How are you holding up?

<3 Cassey

30 thoughts on “Bikini 1: HIIT IT HARD Printable Workout”

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  1. Ahmad says:

    I used to go to a spa every month to get my legs waxed. Shaving irritated my skin too much and hair romeval creams didn’t have the long lasting effect that results from waxing (plus it’s very messy!). After trying several brands of home waxing kits, Sally Hansen’s Lavender kit has become my preferred choice because it has the best value when it comes to price and effectiveness. Why I like this product: – One tub of wax easily lasts through two full waxings (arms AND legs) plus several minor waxes (underarm and face). – Compared to other brands (like Nair’s microwavable wax) this one is strong enough to remove short or thin hairs without repeat applications. – The formula has a pleasant smell and is gentle enough so as not to cause prolonged irritation (you will get redness after the wax, but the oil helps soothe your skin faster). – After prolonged use, the hair will grow thinner or even stop growing in some areas! Complains about this product: – Like it has been stated before, it is a mission to clean up the wax once it’s spilled on clothing, countertops, or other surfaces; just try to be extra careful when applying. – I wouldn’t recommend this wax if you’re planning to wax deep in the bikini area you need to make sure your skin is taut during application and once the wax is stuck there clean up is not as easy as soap and water. For this kind of waxing seek a pro (or a talented friend). – The wax needs constant reheating. I also used to be annoyed about having to run back to the microwave during waxing, but that was finally solved by placing the wax tub on a candle jar warmer Ganz Inc EJ6826 Jar Candle Warmer. Heat up the wax once, then place it on the warmer and it will keep the right consistency. – Not enough strips. Even if you are reusing the strips as much as possible, you will probably fall short on sheets. Just buy an extra pack of strips at your local beauty supply, like SALLY’S. I use these . – The jar lid gets stuck. Just don’t try to screw it back on once you’ve used the product, tap it on so u know it’s closed and store the container in an upright position.

  2. Summer says:

    Do I still have to do this 4x?

  3. I says:

    Its an hour EACH workout? and can I make a workout a day? or its a week of bikini blaster 1 and so on?

  4. I says:

    it is four times a week or four times a DAY?

  5. Gina says:

    Would love to see more of these printables. I found this one, Inner Thigh Gap, and made one from one of your gifs. Maybe I’m not looking in the right place or they’re tagged differently. Maybe one more HITT and some abs. <3
    The 3 I printed will be great for my camping trip this weekend though.

  6. D says:

    How many calories does this burn if you just do it once?

  7. Lindsay says:

    Love your printables! Wish you had more for the bikini blasters!! They are very helpful reminders of what comes next (i dont have internet at my apartment..). Love your videos and hope your having fun in London!

  8. emily says:

    Are you going to upload printables for the other Bikini Blaster workouts? I love bringing them to the gym with me 🙂

  9. Charissa says:

    Hey Casey 🙂 just wondering if you could do up some more lists that are similar to the 1000 workout? They are my gave as I can do them anywhere any time and don’t have to have my laptop or any equipment, that’s my request coz I know that doing exercises in a particular order is better to working out to maximize your workout 🙂 Australia is freezing ATM. Have a beautiful day xx

  10. Jule says:

    Oh my God! This is so brilliant – but i am done after 2…damn it. I will do it every day now and hopefully will make it 4 times in the end..
    Great Blog – keep going on with this..

  11. Bailey says:

    If I am doing the whole bikini blaster series as a workout, would I still do the HIIT 4x, or only once then move onto the other videos? I havn’t done any yet, but I am looking forward to it!!! They look killer! 🙂

    1. blogilates says:

      Just do a full hour!

  12. smitha rajneesh says:

    good job

  13. smitha rajneesh says:

    hi cassey good to see you daily in a great spirit, which makes us feel motivated . keep doing videos . good job.

  14. Kimberly Van Over says:

    I LOVE LOVE LOVE your workouts. Brilliantly brutal! I also enjoy BOSU workouts, so I was wondering if you would ever consider doing a POP Pilates BOSU video? I think it would be awesome. Thank you for always inspiring me to do better and work harder.

  15. Carcar says:

    My husband tried to do the Bikini Ab workout and felt the pain within 3 reps of the first move.

  16. Emma says:

    Hi Cassey! I did this work out yesterday after a 2 mile jog and it absolutely kicked my bum! But I feel AMAZING for it – thank you 🙂 feeling a lottle bit sore today but I love that!

  17. Jess says:

    I am happy to say I think I’m going 100% vegan! Between your challenge, a book I read “Veganist” by Kathy Freston, and some other random things (talking to friends, etc), I feel that the fates are conspiring, and it’s all happening at once for a reason. For me, it’s mostly about compassion. I don’t see a reason for animals to suffer just so I can have some cheese on my veggie burger. I was already almost completely vegetarian, so it seems like it wouldn’t be a big challenge, but it was a big mental hump to get over for me. I had lots of resistance, especially worried about what my family will think, and what the heck I’ll order at a restaurant, but I’ve decided to just take it one day at a time.
    If you get a chance, read that book. It is sooo good, lots of food for thought. I’ve also been relying heavily on Angela Liddon’s recipes over at as well as the amazing recipes on

    For me, going vegan has opened my eyes and tastebuds to new flavors, new ways of cooking (throw in all the veggies I can find, plus some whole grains and spices – almost always tastes amazing), and has given me tons of energy. I feel a lot lighter and a lot more compassionate. As they say, compassion is a muscle that gets stronger every time you use it. I’m finding that by having compassion for animals through my eating, I’m more compassionate with every person I meet, too.

  18. Laura says:

    Thank you for the printable!! I usually prefer videos but sometimes I just feel too lazy to turn on the computer, look for the videos. This is a great options for those days!
    Vegan challenge is going great! I felt a little hungry during the first few days and I compensated with eating too many almonds and cherries. Two types of foods I just love and I find it hard to stop anytime I eat them, somehow now it seemed even harder. However, my digestive system is very happy with the way I’ve been eating and now I can say I finally found a good balance, I don’t feel the need to just binge on nuts and fruits. I do feel I’m missing my greek yogurt, but I promised myself I wouldn’t touch it till the end of the challenge 🙂

  19. Thank you for creating the printable.

  20. rachel says:

    love the new printables, I usually do a bunch of your exercises ( the ones I can remember at the time) in the bathroom before I hop into the shower now I have a proper set to do with reps lol, sometimes I just do 10 when Im lazy but not anymore when I see this 😀

  21. Mer says:

    Dear Cassey,
    Where can I find the 7 day meal plan?
    Also in how many days/ by when will I see results?

  22. Jessica A. says:

    I’m feeling fantastic!

  23. chelsea sowers says:

    going strong! the weekend is the hardest!

  24. Mehak says:

    Thank You Cassey!!
    Printable and GIFs are useful..As i request before also to do it. In China, YouTube is Banned…Not able to run your Videos..Love iit.

    1. Mary says:

      Maybe you can get another blogilates fan who lives outside of China to download the videos, save them to a disk, and mail them to you? (I have a slow internet connection so my fiance does this for me sometimes.) It’s only using youtube thats banned and not possession of videos posted there originally, right?