Come and Get It POP HIIT 5

Come and Get It POP HIIT 5


come and get it pop hiit

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Hey hey POPster loves!

This is your 5th POP HIIT this month on the #thisisMYJULY calendar! Come and Get it! It has lots of cardio elements and new moves that I am sure you will love to hate. BTW, like that peacock background? Makes me feel all majestical.

As usual, do moves 1-8 back to back with 30 sec breaks in between. 1 min between the 3 sets. Then end with the 10 30 sec sprints! Here are at home modifications:

1. You can just raise your arms up or hold heavy text books on your shoulders.

2. Do a pushup to single arm balance. Beginners go on your knees.

3. In n Outs.

4. Beginners try side plank (on knees or toes) to pushup (on knees or toes).

5. Prisoner up downs – see video.

6. Use a block or a book to pass over.

7. Everyone can do these.

8. Inn Outs.

Cardio Blast – you can run outside really fast for 30 sec, stop, then run again. Or if you’re homebound, do high knees as fast as you can for 30 sec! Rest and do it again!


After you do this…lemme know from 1-10 how hard it was for you!!

<3 Cassey

92 thoughts on “Come and Get It POP HIIT 5”

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  1. Kennie says:

    The In N outs really bother my feet, especially with the curling of the toes…any suggestions on how to fix that feeling??

  2. For you to interrupt chain reactions of oxidation will be one of this functions of antioxidants, and it is possible that a sufficient quantity of
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  3. Manuela Herrera says:

    haven’t started but i know this is gonna kill my chest omg

  4. constadina says:

    cassey you rock!!!! this pop hiit was awesome!!! the cardio blast was definetly the hardest one maybe because i was already tired with sets!! i finished all 3 sets and cardio blast and i’m really proud of my self!!!! you taught me how to love and accept the way my body looks! love you for that! lots of kisses from Greece!!

  5. Sara says:

    This was definitely a 10 for me! WOW. Although, I don’t think I properly fueled before I did my workout. I did this at home and didn’t have a bosu, but I used a folded up yoga/pilates mat to give me some height for the bosu push ups. And instead of doing the bench straddles I did pile jumps for the inner thighs.

  6. Niki says:

    I always have a really hard time doing these because I have no space or equipment. I always do cardio on Fridays and Thursdays and use Tuesday as my rest day. I’m looking forward to next month so I can do absolutely everything on the calender!

  7. Abby says:

    I can never get through all three sets of these workouts. Most of the time I get through two, but today I only got through one. But I finished the cardio blast and felt great afterwards, which was awesome because I am so NOT a runner and definitely not a sprinter… Not the happiest but proud I tried!

  8. Leslie says:

    So I have to give this workout a 10 since I couldn’t finish it. Even though I am a healthy weight and have been active (meaning recreational running, pilates, and zumba) for over a year, I am obviously just starting on my fitness journey. For the longest time I never even considered becoming as fit as you, but I now know that all I have to do is do the best I can and keep going. I did 2 sets of this minus 2 moves. And I probably could’ve kept going, but I had to take longer breaks in between and now I’m running out of time to get to work…LOL! Thank you Cassey for these HIIT workouts!! It’s nice to be truly challenged, and at the same time humbled to know I still have a lot of work to do; but it will be worth it!! Love you 🙂

  9. Mark says:

    Talk about something to get the heart pumping. Think mine was on the verge of blowing up 🙂
    Cardio is not one of my strong points so yeah this one hurt. Rate: 9

  10. Laura says:

    Hey Cassie ! when are you going to post todays Pop HIIT ??

  11. Maša says:

    My arms and upper body still hurts soo much 2 days after workout. But I LOOVEE it, because it means that I’m getting stronger. Love you Cassey. <3

  12. Anny says:

    Shared, better late than never ^_^

  13. bridget says:

    great workout–i give it 7.5-8. the cardio blast at the end got my heart beating crazy–I need to get into sprinting shape!! The best thing is that the workout pushed you–but it was doable, although I had to do last 5/20 bosu pushups on my knees. SO HARD!

    Also did 4/5 of Monday’s videos since I missed them (everything except for crazy core workout). I AM SO SORE TODAY! probably top 5 most sore since I started blogilates in Feb!

    For more cardio/cal burning my friend and i are adding 2 miles running or high incline walking to each workout, except on hiit days. Good idea?

  14. Sigrid says:

    I think maybe an eight 🙂

  15. Renee says:

    This was a great one Cassey! The Bosu jumps/in and outs were a LOT harder than I anticipated haha, you made them look so easy in the video! But it’s actually really hard to get your balance. I would have to a little double hop on the floor in order to get prepared to jump and balance on the Bosu lol. This one left me suuuuuperrrr sweaty 🙂

  16. Laurie says:

    Wow…this was challenging! Thanks for offering the modifications.

  17. Rachel says:

    Oh my gosh! I’ve finally finished one of these! I’m going to give it a 7. The regular moves aren’t that hard for me, it’s just the cardio blast that always gets me at the end! I can never finished them, but today I did and I’m so proud of myself! Yay!

  18. Maricella Macias says:

    8.5-9 those tree push-ups to plank were hard! I suck at push-ups anyways

  19. Paulene says:


    the pushups were killer </3

    1. I agree with you, Paulene! The push-ups are really killers. This is one of the hardest exercises for me. BTW, it’s so effective. It should be performed well so that you’ll get the best results. 🙂

  20. Maxine says:

    This was a great workout! But I hurt my right knee with all the knee-jerking moves :/ oh well. I’d give it an 8, a great workout that I could actually complete (except for some of the bosu pushups..SO HARD). Thanks Cassey!

  21. ShaLane says:

    Oh Push Ups, How I hate Thee. So hard.

  22. MG says:

    I would give this work out an 8… but i had to take super long breaks between each set. OH MAN THAT WAS HARD CASSEY AND I’M LOVING IT! 😀

  23. Brook says:

    10. I have knee issues so I couldn’t do everything. So sad 🙁

  24. Lydia says:

    Definitely a 10 in my book!! 😀

  25. KSteps says:

    Holy crap, Cassy! I love breaking a sweat, and there is literally sweat on my carpet! I’d have to give it an 8.5. Was possible to do, but I had to keep screaming at myself in my room to go even harder, especially during the last set! It’s so hard to type right now! Best one yet! LOVEIT

  26. Catherine says:

    Could someone explain to me what in n outs are or give me a link with an example of this exercise? Hank you

    1. Estelle says:

      It’s the first move in this video (:

  27. Melissa says:

    I give this a 7! I’m sweating all over and I love it!! Thanks Cassey XD

  28. Kaitie says:

    I was sweating like crazy… loved it though!
    I HAVE A QUESTION! I tried to look at to see how many calories I burned and it won’t pull up. Only the Pop Pilates ones would. HELPPP!

  29. Christine says:

    Oh and I rate this 8.5/10!

  30. Christine says:

    This was so hard……I think so far this one has been the hardest for me actually……I did all three sets and the cardio blast (instead of ten 30 second sprints and 30 second rests I did five 1 minute sprints and 1 minute rests). I think it’s harder because I’m already tired today. But I love the feeling of getting into a sweat! Great workout! I really like these POP HIITs!

  31. Jillian says:

    8! I felt like it was easier, but at the same time I was sweating all over!

  32. Wing says:

    Was sweating like a pig!! will give it a 9!!!

  33. Kayla says:

    Omg I really hated this one…. I think I was just exhausted to start with today… I sis one set. Then did one set of pop hiit 3 then did some kick boxing and cardio vids. Then my baby started screaming at me.

  34. Jasmine says:

    This was an amazing 8! I was doing my last set until I had to babysit, but I hope to do my last set and cardio before I shower 🙂

  35. Olivia says:

    PHEW! That was a good 9-10!! I sweat more than a whore in church! (my great-grandmothers favorite saying lol). I love the tree push-ups, I’m a big yogi so I loved that little incorporation! I’m on my second huge water bottle, and its almost gone! Loved the intensity today!!

  36. ewa says:

    I did it too although I hate push ups , please Cassey at least once try to not put them in our workout 🙁 I am going to give 9 🙂

  37. michelle frew says:

    I rate todays work out a 9 I was sweating so bad at the gym looked like someone hit me with a water balloon hehe. but like you say train like a beast look like a beauty 🙂 xxxx

  38. Monica says:

    Another incredible workout, definitely a 9 because of all the pushups! I was dying but my arms and legs feel absolutely amazing! Thank you Cassey for posting these pop HIITs, I feel stronger and sexier every day! 😀

  39. Annamarie Jean says:

    OMG 10 10 10 IM DYING! Thanks for keeping us motivated to stay healthy, happy, and fit!

  40. Emily says:

    8 or 9 out of 10….I can’t decide. Really fun/tough though! I loved it.

  41. Anna says:

    I LOVE BEING A POPSTER CASSEY <3 nothin better in this world

  42. Anna B says:

    Please help!!??
    Is it bad that I sometimes take longer breaks between the moves/sets? I get really tired but since I want to finish everything, I sometimes rest for longer…

  43. Ange says:

    Would give it an 8 eight today! So many push-ups!

  44. jackie.o says:

    I agree that this was a 9. 6 minutes total of in and outs was killer, definitely worked up a sweat! Wish I has a bosu, they look fun!

  45. Amy M. says:

    I would give this a 7 although it did make me sweat.

  46. Amanda says:

    I think this one deserves a 9. I had to refill my water glass because I was constantly sweating and my legs felt like jelly form all the charlestons and in and outs!

  47. amy says:

    it was clearly a 10! i was dying! but loved it. 🙂 i had fun and i also had a workout buddy in the office gym today! 🙂 he didnt do what i was doing but we kept each other company. made working out less boring. 🙂

    the cardio blast always kills me. my speed was a 6.0 🙂 i’m slowly moving up on speed and i love doing thes HIITs in the office gym b/c i makes me go into the gym.

    you’re a great motivator cassey!

  48. clara says:

    I had such bad headache this evening, but I had a nap and felt much better! It was a 7, I was really sweaty but it was so much fun 🙂

  49. Ramona says:

    I’ve just finished the POP HIIT 5… Kind of tired but still energetic (did the 100 Burpee Burnout right after this) Would give it a clear 10 though… >_<
    My boyfriend tried to do it with me… He literally died in the 2nd set and gave up. Girls, he respects us 😀 Thanks, Cassey!

    1. Renee says:

      OH MY GOD- the 100 Burpee Burnout is intense haha I just did it for the first time on Sunday. Died!

  50. Sarah says:

    So ready to do this in a bit! One little remark though.. don’t you mean a 100 SEC rest between each set instead of 100 MIN? I saw this on the other ones too, but figured 100 min. is a little too long 😛

    1. Elize says:

      If you look closely, it says 1 : 00… I do agree it’s a bit confusing :p

    2. Lucia says:

      I guess it’s 1:00 min 🙂 so 1 minute 😀

      1. Sigrid says:

        I always have 1 minute between the sets 🙂

    3. Mainn says:

      its 1:00, as in one minute, the colon is tiny 🙂

    4. Kayla says:

      if you look close the little : sign is there.

  51. Jo says:

    WOO! This is what I’ve been saving my 10 rating for!! My Cardio Blast speed was 13.5 – 15 km/h. I normally go at a 12 km/h pace. Took quite some mental power to push through and WAS SO WORTH IT! Damn I loved to hate those bosu push ups <3 Love you Cassey ! :'D <— crying sweat right there. Ain't nobody got time for tears! 😀 Endorphin rush or what.

  52. Charity says:

    8! I was like oh this is actually okay until I got to the 2nd set and was already dying! Never mind the cardio blast. I was at home so I sprinted down my street for 30 secs ten times as a variation. Thanks Cassey!

  53. Jennifer says:

    Not quite as hard as some of the other ones… probably an 8.5. Although just when you think you’re done there’s that cardio blast to push you over the edge! 🙂

  54. Lillie Wyant says:

    I give this a 7.75. Since you had home workouts do in n outs two times, and I was already doing knee up downs two times, I decided to do shoulder press burpees for the second in n outs instead. I think this was pretty easy, like with the first one which I thought was the easiest so far but I was still drenched in sweat at the end.

  55. Paula says:

    Hi Cassey 🙂
    I just did the “Come and get it Pop Hit” and i couldn’t complete the second set. It was extremely difficult for me but i am sure that if i keep doing your videos and doing my cardio i would make it possible… Is really sad though because i actually was able to run 4 km all morning like in 30 minutes which for me was a personal record, but i went to Cancún for my senior trip and all my fitness went away 🙁 anyways thank you very much Cassey 🙂

  56. Jennifer says:

    I really enjoyed today’s POP HIIT!! Love the in n outs 🙂 i’d give today’s workout 7.5 !!!

  57. milla says:

    THIS IS IMPORTANT…………………….
    hey Cassey , so i am under 16 years old but i am over my healthy weight with 15 kilos.that’s a lot i know but seriously i don’t know how did i get here i was always the skinny kid.i am one of those hard weight losers that means i don’t lose wight quickly not at all in fact i lose it slowly maybe it’s me genes my mother also gains weight quickly and she is overweight too . but i don’t KNOW what to do anymore half of my cloth fit me exactly some of them are even tight many people make fun of me and i get so jealous when i see skinny girls eating what they want and wearing pretty things while i can barely find things my size in the shops. i workout and eat about 85% healthy. i need help really i do and schools are starting at 8 september. i want to look good by then.

  58. Celena says:

    Hi Cassey,
    I would give this HIIT routine a 7.5 in terms of the intensity. Push-ups are always a killer for me, so the difficult aspect of this routine was definately the push up related portions, in particular the Bosu ball push ups. I didn’t find myself sweating too badly in comparison to HIIT routine #1 because that one had me going up and down from the ground. Hating (but loving when when I’m done) these routines Cassey! Thank you very much 🙂

  59. Abby says:

    omg I love that cute old man next to you on the elliptical at the end!

  60. Mi says:

    I think I’m died 100 deads in this pop HIITS
    but had to do the cardio home version so its “just” a 9 I guess..

  61. Céline says:

    I love Pop HIITS !!! <3
    This one was a 6 for me, probably because I didn't do the cardio blast on a treadmill (I'm at home..) so it was easier I guess.

    Thanks Cassey for this workout !
    Can't wait for tomorrow !
    Loveyou ! xx

  62. Lauren says:

    I definitely preferred pop hiit 4. I felt like the one today put too much strain on the knees and too many pushup moves. Not my fav, but I’ll keep coming back for more!!

  63. Karolina says:

    I give it 8/10 😉 I did a home version today. Im following you Cassie since last march and thanks to that I am able to do more advanced moves ^^ I really love it!

  64. Martina says:

    It was a 9 for me. I could go through all the sets, it was challenging but I felt it was intense…cardio blast not so hard this time, I have to say, I did high knee trying to go fast but I think running on the treadmill would have been more effective.

    1. Renee says:

      doing the cardio blast on the treadmill was harder than I thought! The treadmill kept saying “user not recognized” when I jumped off for the 30 second break haha I would have to keep pushing the button to let it know I was still there so it didn’t shut off

  65. emthegemm says:

    I did this at home and would rate at maybe a 7 or an 8, though I think it’d be a 9 if I was doing it at the gym. I did the modifications (with a big textbook and just doing in/outs for a couple of the “jump” moves) and it got a little monotonous, but I still felt my heart racing and I was definitely sweating! Thanks for another great workout!

  66. lou says:

    I didn’t find this quite as fun as the other pop HIITS but I still loved it! I was absolutely dripping by the end of it and I give it an 8 🙂

  67. A popster says:

    Im doing the july challenge and i have to say that i hate those pop hiit because it is so hard and intense… but i love you Cassey you help me to stay motivated.

  68. Rachael says:

    Just about to do this. Can I just say how cute is the older man next to Cassey on the step machine thing? So adorable!

    1. Helene says:

      I noticed that too! Hope I’m still active when I’m his age 🙂

  69. Deepti says:

    omg! Love and hate you at the same time. I could only do 2 sets, and struggle on the cardio blast. But its much better than quitting through half the first set in the first week! 🙂 So I’m gaining some momentum I think. This was a 7 for me. Still having some balance issues…but I think not too bad!

  70. Lucia says:

    I would say 7, but I did the home version with pretty light weights… 😀 I love every HIIT routine, thank you so much Cassey! 🙂 🙂 And I’m also very grateful for uploading them so early, so we, the European POPsters can also do them 🙂

    1. Amy says:

      Agreed! The early posts are great! I’m a fellow European POPster too! 🙂

  71. Kayla says:

    Sweating sooooo much and loving it!! I’m just beginning my 3rd set! Second hardest pop HIIT!! LOVE IT! Thanks Cassey!!

  72. Kate says:

    it’s the best pop hiit so far 🙂

  73. Amanda says:

    Hi Cassey ,

    I’m having trouble viewing the video for the new pop hits from the link in the email. Is there anyway you could post the video on you blog? Thanks!

  74. Madellyne says:

    this one is 10!! i died on cold hard ground.. lol.. but i don’t have the bench for jump, so i just squat jumped, and did the same when u did the bouncy ball..

  75. Mikayla says:

    I must give a 9 to it! It was hard, but so good…thank you Cassey 🙂

  76. Rosalie says:

    I give it a 9. It totally killed me. Thank you for uploading it early, I am from Europe.

  77. Amy says:

    Just finished the home version. I can’t stop sweating. The pushups were very challenging, 6 sets of in and outs were great for inner/outer thighs, and the knee crazies are awesome they get my heart racing. I did the knee highs for the cardio blast. Loved it! Thanks for putting these together you make working out easy and dynamic! 🙂

  78. Anna says:

    First, thanks so much for making these Pop HIITs, and for releasing them at a good time for us non-USers as well 🙂 I have a serious love/hate relationship with these (not being such a cardio person) but I can’t deny how amazing I always feel afterwards!

    I did the at home version of this workout, and i have to say it was pretty boring! :/ I can imagine the gym version (and for those of you who can do the knee crazies!) was a lot more fun. For the last set I actually ended up doing the POP HIIT 1 routine (keeping the charleston kicks though, those are fun!), just to throw in some variety and a little bit more challenge.

    I give this routine an 8…. the cardio blasts always kiiillll me! 😀

  79. praggya says:

    cassey pls dont stop giving these pop HIITS!….im in love with them!

    1. Pippa says:

      I agree!!!