One More Night Cardio Challenge!!!

One More Night Cardio Challenge!!!

Hey POPsters!!!!

How was your weekend? Today I bring to you our first ever POP CARDIO…CHALLENGE!!!! It’s only 4 min long but what I actually want you to try is an even bigger challenge. One of the days this week, maybe today, try doing 1 hr of alternating challenges! I mean 1 POP cardio, 1 POP Challenge (any muscle), 1 POP cardio, 1 POP cardio…etc etc until you reach 1 hr! I bet you will be sweating a TON. No, in fact, I guarantee.

I did this to “One More Night” by Maroon 5! Let me know in the comments what muscle and song you wanna hear next!

Have fun POPsters!

<3 you,


34 thoughts on “One More Night Cardio Challenge!!!”

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  1. Agyness says:

    A dance cardio would be awesome! I find exercising by dancing very pleasurable and not as tiring as regular cardio moves (although I’m pretty sweaty after all). And an amazing song for that will be “Shake It Off” by your favourite Taylor Swift (for sure you’ve heard that song already and know how much energetic it is 🙂

  2. Maja says:

    I actually did the 1 hr challenge today on my rest day and I’m soooo sweaty! Really cool WO, Cassey 🙂

  3. Ayesha says:

    Hey cassy, I need ur help. I ‘m 22 .overweight and hav tried so many tyms to try and lose weight but now I m getting married soon. I dont want to look fat on my big day. .only 5months r left for big day. .plz guide me wat should I do.i mean wat workouts . r. Before my weight was 55kg now my weight is 75kg in 2, 3year i gaind my weight Sudenly becoz of pcos (polycystic ovary syndrome).now my menses are regulr but not losing my weight. . Plz help me wat excrse shold I do how many tyms plz guide me. Thankyou

    1. Emma says:

      Hi Ayesha! Congrats on getting married 🙂
      Cassy’s done some pretty decent work out calendars which you can find here:
      and also has an entire section of the blog dedicated to the other important part of loosing weight – eating healthily. Here’s a 90 day diet plan

      With eating the important thing is to get plenty of fruit and vegetables and eat what are called low GI foods. GI is talking about how much foods affect your blood sugar levels. Basically the lower GI the meal, the better it is for you and the more full you feel for longer afterwards. So it’s not about starving, just eating well. Here’s a page (scroll down for a bit) with a chart of high, medium, and low GI food.

      Good luck!

  4. Fareha says:

    This video was awesome! It actually helped me push through my other videos…I LOVE IT! 😀

  5. Caity says:

    What about a burpee challenge (total body and cardio workout all in one!!)???? 😀

    By the way, I did the one hour workout a few days ago and I am still sore!! I love it, though!! Thanks Cassey!

    1. Caitlin says:

      100 burpee burnout

  6. Sabrina says:

    I did the hour workout and i LOVED it! Best workout yet!

  7. Kathy L says:

    Ahh, I can’t do this workout at home! My parents are downstairs and I end up shaking the house like there’s an earthquake!

    Can you please make a video targeted to the chest/pecs? I need some creative/fun ways to work out that area!

  8. Rebecca says:

    THANKS so much for the Maroon 5 song!!! LOVE it (workout) and the song.

  9. Hannah says:

    Hey Cassey! This is my first time commenting on one of these although I’ve been a POPster for a couple months now!! I would love a lower belly pooch challenge to an upbeat song like ‘Give Your Heart A Break’ by Demi Lovato 🙂 Also, maybe if you wanted to try a 90’s inspired video I would love to hear some N’Sync (Dirty Pop is my fav!)

  10. Emily says:

    hey Cassey! Can you pleaaaaase do a video for saddle bags? Maybe a song like “Whistle” by Flo Rida?

  11. Chrissy says:

    Cassey! I have a few random questions for you (but I love this cardio video, especially because it didn’t have burpees).
    1. Are you left handed? (because you start moves on the opposite than me and I’m right handed)
    2. Can you do another Food Bites video that uses tuna?
    3. Can you make another swiss ball video?

    Thanks so much!

  12. Lottie says:

    Hey Cassie! So excited to try this workout, I can’t at the moment because my parents are awkwardly in the same room, but will do it tomorrow morning 🙂
    I would really appreciate a back challenge at some point! I want a sexy-lookin spine 😉 thank you!! you are a total inspiration, I hope you have an amazing day xxxx

  13. Amanda says:

    ummmm I loveeee your shoes! Just got back from a tough day of work (11 hour day today) so I need to rest tonight, but I’ll be doing this tomorrow. What a great idea to try to alternate challenges and cardio! 🙂

  14. Maddie says:

    You should make another legs video. I loved “‘Call Me Maybe’Squat Challenge”!

  15. Mallory says:

    I did the challenge but only half way!! I started with One More Night, Food Baby HIIT workout, Legilates Legsercizes, and Pop Cardio-Fat Melting Routine. Then my son was needing some dinner and some momma time, I couldn’t refuse! lol I will say by butt is sooooore today, I can barely walk! I think I’ll run some today (if my butt and legs cooperate!) and do some more of your videos. Thanks Cassey for making exercising fun and for killing my fat!! =)

  16. Lisa says:

    oh wow….i´m done. shaking. sweating…
    but it was awesome cassey! 🙂
    i did this challenge for about 45-50 minutes.
    cardio – i want you back – cardio – call me maybe squat – cardio – brokenhearted abs – cardio – love me love handles – cardio – drive by inner thigh – cardio – bootyful – abs all night.
    tonight i´ll do 1-2 of your back videos. and i too would love a back challenge next. 🙂

  17. SarahR says:

    Hey Cassey! Loved this video 🙂 I was wondering if you could make a really intense video for Abs and pair it with any Taylor Swift song? I would scream with excitement if I ever saw that and chances are.. I’d do it everyday! xx

  18. karla says:

    Wow!i did it! I did one more night cardio then the want you back arms challenge then back to the cardio then call me maybe squat challenge then cardio then drive by inner thighs challenge then back to cardio then what makes you bootyful butt challenge and then cardio then finally as long as you love me love handlew challenge and i am BEAT!

  19. Jessica Lomness says:

    cant wait to try it!….i will do the challenge after my little girl is in bed

  20. bubble says:

    hey cassey loved d workout… by the way u huv becum so skinny….i see ur videos from b4 n nw …there is a huge huge difference in the way u look..however dont lose more coz u look beautiful this way.

  21. Emily says:

    I enjoyed the video aaaand your outfit. It was extra bright today, and I love neon. I think cardio challenges are a great idea!! My suggestion for muscle group would be butt! I love the butt exercises! They are all so awesome and leave me so sore that I have trouble walking up the stairs at work with my usual speed and grace. And my music suggestion, as always, is Backstreet Boys. Backstreet’s Back is a specific song I know from personal experience is amazing to do Pilates to. But, any upbeat BSB song would do. Maybe, If You Want it to be Good Girl, Get Yourself a Bad Boy. It’s so classic! It takes me back to middle school.

  22. Nadja says:

    i just tried this workout. I won’t do the challenge today but the workout looked so cool so i wanted to try it anyways 😉 so glad i discovered your blog!

  23. Amanda says:

    I just did this challenge! 1 Pop Cardio, 1 Calves Challenge, 1 Pop Cardio, 1 Squat challenge, 1 Pop Cardio, and 1 Butt Challenge, then 1 Want you back Arms because WHY NOT?

    I feel like the cardio made the challenges a little easier to get through..Did anyone else feel like that?

    1. Amanda says:

      wait I also did the inner thigh challenge and another pop cardio…OOPS

      1. monica says:


  24. Mona says:

    Video looks awesome, will be trying your challenge later today. Love this song btw!
    Could you please do a video on hip strengthening exercises? 🙂

    Love the fact that you’ve been using Maroon 5 songs, I use their music when I work out all the time!

  25. Savannah says:

    Since today was abs/core day on the calendar, I did: cardio challenge, abs all night, cardio challenge, as long as you love me, cardio challenge, your flat abs routine from, cardio challenge, and cinch that waist! Great idea, it really kicked my butt 🙂 thanks, Cassey!

  26. emma says:

    I really want a back challenge! it would be awesome, right? 🙂

  27. Erika says:

    A full hour, with some kickboxing just for fun!

    Done and dead.

    This one’s perfect, thanks!

  28. laura says:

    Cassey u’re just AMAZING! thanks that execist… <3

  29. Ariana says:

    1 POP cardio than call me maybe, 1 POP cardio, drive by, 1 POP cardio, bootyful, 1 POP cardio, abdominable abdominals, 1 POP cardio and want you back
    I’m sweeting but the feeling is great!
    Thanks Cassey! 🙂

  30. Sheena says:

    I absolutely love this song!
    My heart is pumping, great video!