Click to print.

Hey guys!

This is your Snowbunny Blast routine that you will be doing every Wednesday for the month of December! This is a HIIT (high intensity interval training) workout that will get your heart rate up, will get you sweating, and burning fat like inferno status! Best part's less than 30 min long!

Please download and save the above printable. You will do each move for 45 sec, and rest for 15 sec. You will do the routine above 4x through.

If you'd like to see what the moves look they are in mini Cassey GIF form!

Buttkicks footballruns
mountainclimbers burpee
frontkicks tuckjumps

Snowbunny Blast!

Snowbunny Blast!

Sweat Time: —

Equipment Needed:

Workout Type:

Body Focus:



(0 ratings)



Click to print.

Hey guys!

This is your Snowbunny Blast routine that you will be doing every Wednesday for the month of December! This is a HIIT (high intensity interval training) workout that will get your heart rate up, will get you sweating, and burning fat like inferno status! Best part is…it’s less than 30 min long!

Please download and save the above printable. You will do each move for 45 sec, and rest for 15 sec. You will do the routine above 4x through.

If you’d like to see what the moves look like…here they are in mini Cassey GIF form!

Buttkicks footballruns
mountainclimbers burpee
frontkicks tuckjumps




79 thoughts on “Snowbunny Blast!”

There are 79 comments posted by our users.

Leave a Reply

Your email address will not be published. Required fields are marked *

  1. Sharni.92 says:

    Hi Cassey!
    Thank you so much for all of your fitness videos and calendars. I’ve been following you for a few months now and I’m actually sticking to the exercises – something I normally have trouble doing! So far I’ve been doing the challenge calendars so this will be my first time following the actual monthly calendar. I’m really looking forward to it!
    I just had a question about the Blogilates app. I can’t find it in my Appstore. Is it only available in America? I’m from Australia and wasn’t sure if that’s why I can’t find it.
    Thank you for being my PT! I’m motivated for the first time in my life to get fit and healthy because of you. ^_^

  2. Gabriella says:

    I love this kind of routine and I’m proud that I have finished it!! !<3<3<3<3
    I want to continue with this exercise, Cassey please give us more circuits!!! :D:D:D

  3. Veronica says:

    I love the workout timer. A few suggestions and a bug in the android app. On round 3, the audio cuts out and I no longer have you telling me how much time is left. No good when I can’t see the phone while I’m down for mountain climbers! Please fix!
    Also, during the rest phase, I would like to see which move is coming up to prepare. And one more suggestion. It would make more sense to me to have the number of rounds not count the current round, because that is accounted for in the moves left count…Overall great app and I’ve been doing the snow bunny every week.

  4. Thank you so much for sharing this! I am going to be doing this work out over the Christmas days! 🙂

  5. Andrew Dorko says:

    Wow! I’ve been looking for something like this. I cannot wait to try this week. Thanks for sharing!

  6. crystal Smith says:

    Hi cassey,
    I never comment on anything. Today is my first day towards my goal of being healthy i wanted to let you know your really awesome. The beginner workout was like a warmup after I finished that I did the snow bunny work out on YouTube 4x like you said and I was dripping sweat everywhere. I love it. I love it. I havent even wiped all my sweat before i snaped a pic and wrote this commet your AWESOME GURL don’t stop what ur doing. Thanks

  7. Stephania says:

    I actually like working on cardio but i had a knee dislocation a couple months ago i honestly can barely jump or run a little without getting hurt so what can i do to do cardio without hurting/impacting hard my knees??

  8. Angelique says:

    Should l workout if l”m sick? Please answer anyone! 😉

  9. Jade says:

    This looks awful. I must do it!

  10. liz says:

    Has anyone gotten any of their orders from black Friday and cyber monday? I haven’t gotten any emails about them……

  11. Bart says:

    Hi Cassey,
    I have a little problem with the Timer, and a request:
    After a couple of the moves your voice stops coming out of the speakers! I was working out and was waiting for your voice and those burpees just kept going forever and then I saw on the screen that I was already in the front kicks part. I don’t know if that’s something you can do anything about, or if that’s my phone.
    But whatever. I was finishing round 4 and I was looking at that screen thinking ‘there better be some fireworks or something when it finishes’ and when I finally finished the Timer just resets back to the start as if nothing happened. Nothing happened? I was looking at my body, out of breath. Something happened alright. So, it would be cool if, when your Timer finishes, there are some fireworks on the screen or something, before it resets. 😛

    1. Bart says:

      Forgot to mention:
      you rock! <3

  12. Paola says:

    Thanks for this awesome workout. Last week I had to cut the fourth round short but proud of myself for finishing the whole workout this week. The video helps a lot and it is a killer. Helps to negate the odd Xmas cookie!

  13. Rachel C says:

    Thanks for the video 🙂
    Was so proud of myself for finishing 4 rounds last week even though it took me a couple hours with breaks and many interruptions from my kids!
    Excited for tomorrow’s workout!!

    – and I agree, those tuck jumps are super hard!

  14. rach. says:

    yep! needed this haha thanksgiving was rough.

    love, rach.
    So, hi.

  15. hosi says:

    hello guys! if you have problem with timer and all other apps like me , I find this website useful.
    you can change the timer,intervalls,rounds,… and even the voice!
    and it is free!

  16. Elisabeth says:

    Those mountain climbers and those burpees!! I’m sweating like a pig, but I’m glad I was able to finish the whole workout. I did need a little more time then 15 seconds in between the cycles. Thanks Cassey, great workout!!

  17. i whant the paper to work it out i whant to trit

  18. sherin says:

    You killed me Cassey!!! but i loved it..It looked pretty easy but by the end of second round I was panting like a dog!! LOL…

  19. gym near me says:

    awesome workout with good routine.

  20. Megan says:

    I bought the timer but it won’t let me edit it. It’s only doing 20 second intervals. Does it change by the day? Does it change at all? I got it to do the snow bunny workout! Oh well, guess I’ll have to stop being lazy and time myself! Haha

  21. Puggy says:

    I wanted to ask about this winter cool down which is in the new calendar every Friday..where can I find it ?

  22. Manda says:

    And there’s probably only a printable instead of a video because nobody likes to film themselves at their weakest point

  23. Manda says:

    Lol at how the last resort was hiit circuits that are under 30 minute which sounds strangely similar to Kayla Itsines’ BBG & Sophie Gray’s Way of Gray, cos those programs actually work.

    1. Kat says:

      Cassey has done HIIT circuits for awhile now if you look at her youtube channel. Most of her cardio videos are HIIT circuits. She just only does the first round and says do this 3 more times now. And she also posted a video for this workout ..

  24. Mia says:

    Wow! This looks amazing I’m definitely going to be trying this one!
    If anyone gets the chance could you please check out my new blog:

  25. Kimberly says:

    Hey guys, so do you just wait 15 seconds after you finished the first routine and then start the second one (and so on)?

    1. Nikki says:

      You rest 15 seconds between each move and after the plank.Then after the 15 seconds are up after the plank you rest 10 seconds(this is your rest between rounds)Hope this helps!God bless

  26. Emily says:

    I thought this workout was going to be easy…and then I did it. You killed me Cassey!! Hopefully next time I can do it without taking such long breaks in between the moves!! Thanks for a great workout!!

  27. Jessica says:

    I think you’re literally trying to kill me with this!!!

  28. Alyssa says:

    Whew !! I completed the entire thing and honestly, it was easier than I thought. Which is weird since when I do her youtube cardio, I can never do all the moves full out.

  29. Heather says:

    That. was. awful. BUT I’m so glad I did it! I’m still shaking while writing this!

  30. Rebekah says:

    Done, I am sweating so hard, ended up doing pulsing Plea Squats instead of tuck jumps, because I didn’t have something to do low impact tuck jumps on. Done and sweating!

    1. Samantha says:

      OOOOh Plea Squats is a good idea!!!

  31. Patrícia says:

    the tuck jumps were the worst! Never thought I would be thankful for a plank! When the last plank ended I could hardly move myself!

  32. SabuChan says:

    My sister and I did it and we were so happy and proud when we completed the last round!! That was hard, that is the first time we sweated that much!! And now we’re dead!! LOL
    But that was great too so thank you Cassie for the motivaion.

    Kisses from Paris, France.

  33. marina says:

    IT’S OFFICIAL: tuck jumps is the worst!!!! i hate it so muchhhh. almost died, but made it through anyway. never thought that i would consider mountain climbers as a rest D:
    thank you for killing me every time 🙂

  34. Kata says:

    Hi Cassey, greetings from Hungary!
    I got through 3 rounds, and this workout killed me:) But after then was amazing the rest time.
    I hope next week I able to do all 4 round.
    Thank You and I wish you a very beautiful December!

  35. Got through all of it but those squat jumps were the death of me! It made planking feel easier than usual! lol I am proud of everyone who completed/ did the best that they can today!!! You are beautiful and amazing and capable of ANYTHING!

  36. Emily says:

    I absolutely loved this work out, and I hated this workout because it kicked my butt! LOL I am out of shape in the cardio department. I am thankful Cassey put this workout on the calendar though because it will help me get in shape!

  37. Samantha says:

    I have people below me in my apartment building so I wont be doing regular tuck jumps.. I’ll be doing “Low Impact Tuck Jumps”.. google it for those of you having troubles/issues with Tuck Jumps! 🙂

    Still hoping for that Snow Bunny Blast video!

    1. SabuChan says:

      We had the same problem : we didnt’ want to disturb the people below so next week we’ll be doing “low impact tuck jumps” too.
      Thanks for the tip. ^_^

      Bye, from Paris, France

  38. Kiki says:

    Oh. My. God!! I was so happy when I completed the last round! I somehow couldn’t do the tuck jumps, so I did the Jumping Jacks instead 🙂 I’m really excited about Snowbunny Blast! Thank you Cassey for your murdering skills! :))

  39. Cait says:

    Hey Cassey! Is the HIIT timer on the Blogilates app a one time fee or a monthly fee? I wanna get it but I just want to know how much I’ll be paying first!

    1. Lara says:

      You’ll have to pay only once, so one time fee 🙂

      1. Cait says:

        Thank you so much!

  40. Jey says:

    It was tough ! Managed to complete it though!
    Tuck jump…Omg!
    Thank you cassey for working hard for us! Luv you!
    It was little odd to work out without you! You have become a family member of my lifE

  41. Jenni says:

    Please make a video of the snow bunny blast moves it would really help. Seeing you do it with the timer would motivate me

  42. Olga says:

    Only one question:
    what can I mix with tuck jumps since I don’t feel enough power in my legs to jump with speed and intensity? Any ideas? Thanks in advance! =)

    1. Samantha says:

      google “low impact tuck jumps” I’ll be doing those myself — apartment living haha

  43. Sherlyn says:

    I never done something like this before and this killed me! In order to keep myself motivated, I was watching the 8 min at home cardio workout but doing snowbunny blast moves! The last plank move made me on fire!

  44. Elena says:

    Hey popsters! I`m done for today with this workout and I must say it loud: I HATE BURPEES!!!! I sweat like a pig through the workout bit it`s worth it! Thank you Cassey for this great workout and please make a video for this!

  45. Priscila says:

    Hi guys! I didn’t receive the password to the calendar this month. HELP!

    1. Nghi Quach says:


      1. Priscila says:


  46. Franchette says:

    Wow! I’m so tired after this! I got through 2 and a half cycles. I’m not used to HIIT workouts since I focus more on yoga. Hopefully i’ll get through all 4 cycles next week! 🙂

  47. Rachael says:

    Hi, does this mean a printable HIIT workout will replace booty day every month? Because in Australia it’s summer and I still need a bikini butt! And even still, booty day is my favourite out of all of them so please keep it like that for January!!

    1. Rebekah says:

      Nope, Just for December It will return to normal in January

  48. Jolien says:

    Yes more cardio!! I’m so not in shape. So I need to work on that more, so perfectly in time.:) I also hope you have more exercices for balance and flexibility because I really want to work on that too, but I don’t find any good yoga videos

    1. Lesley Ann says:

      Try the videos from Bad Yogi, she’s an awesome teacher and has a lot of free videos on YouTube 😉

  49. Anna says:

    I’m excited to try the snowbunny blast workouts this month, and curious to see what cool new training series you’ll have for 2016. Though seriously regular Pop Pilates is hard enough… <3

  50. Burpees and tuck jumps? You combined the hardest moves.

  51. Grace says:

    While the mini Cassey GIFs are adorable, I would really love if you made a video for this workout too. It is so difficult for me to get motivated without you cheering me on throughout the workout – especially when it comes to HIIT! Thanks!

    1. Rachel C says:

      Me too! I’d love a video to follow along with. It’s not so much because it’s hard to time myself, but I need somebody telling me “keep going, you’re almost there!!!”
      Cassey is such a motivational trainer!

    2. Sarah says:

      I agree. A lot of the time when I’m doing cardio I don’t want to try really hard but when I see Cassey going really hard at it I know I should too.

  52. Angela says:

    Those burpees and tuck jumps D: Sweating bucketloads. But I got through them! Yay! Till next week…

  53. Natasa says:

    Please, make a video. I dread cardio so much and without you to motivate me it’s even worse. 🙁

    1. Samantha says:

      She mentioned in a reply to me that she MAY make a video, and I hope she does because I agree. I don’t see why this is any different from her HIIT videos with a timer built into them as well. Like I said in those comments, I love the timer videos!

  54. Rebecca says:

    Awesome workout and LOVE the gifs, can’t wait to do it! Thank you for posting!

  55. Pingback: Snowbunny Blast!