Hey hey POPsters!

It’s time for POP HIIT 3…THATPOWER! Check out the video above for the demonstrations of the moves! You will repeat the following routine 3x and end with 20 min on the elliptical. For the cardio blast bit, you’re going to want to set incline or crossramp on your elliptical to 20 (or the highest it can go) because we are building butt and doing cardio at the same time. For the first minute, choose a heavy resistance between 15-20 and push through. Then when minute 2 hits, go half of that resistance (7-10) and go as fast as you can! Keep alternating the intervals until you finish 20 minutes! If you’re at home, please go for a jog for 20 min! If you’re stuck inside, try 1 min walking lunges to 1 min jumprope in place!

thatpower POP HIIT 3

click here to enlarge and print

Have fun! After you do this come back and tell me from 1-10 how hard it was! Oh and PS…beware of lunge pops. Just sayin! You gotta bring your knee all the way down and pop as high as you can in the air. Don’t half-do these. Your quads will DIE!!!! You can also follow along with Weighttraining.com to make it really count!

AND!!!! This week to win the 2nd pair of Nike Free Runs, go to my Pinterest Page and repin THIS and comment. That’s your entry! Good luck!

Happy Tuesday! Love,


99 thoughts on “#thatPOWER POP HIIT 3!”

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  1. Frances says:

    This was an awesome HIIT workout! I’d say it was an 8/10. Those donkey pushups were insane! By the 3rd set, I left out the kick, and just finished with the push up and jump-out with the feet. I really appreciate the alternative suggestions for the cardio blast too! I ended up doing 1 min jump rope + 1 min walking lunges for 20 minutes and it was just as good of a workout as a cardio machine. Thanks Cassey, keep up the awesome work 🙂

  2. fristi says:

    how many calories are burnt when i do this HiiT workout?

  3. Nic says:

    Amazing workouts. More POP HIIT printables, please!

  4. A'Lexus says:

    oh i am about to die today

  5. Just desire to say your article is as amazing. The clearness in your
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  6. Martina K says:

    I love that this one seems to focus more on arms and shoulders… my favourite areas to work out!

  7. Melissa says:

    Since I don’t have access to gym to do the stair master workout and haven’t buy the DVD yet, today I did this workout instead.
    It’s 7/10 for me! Still working on the regular push up XD

  8. beth says:

    Done! Burpee’s are getting easier 🙂 Hope I can say the same for Donkey’s one day!

  9. Beki says:

    The lunge pops completely destroyed my legs, I couldn’t get up at one point.. I’m quite behind but I’m slowly catching up!

  10. Maddy says:

    This one was only about a 6/7 for me 🙁 Either I’m getting better at these, or nothing can beat Pop HIIT 2 (Can’t Hold Us). That one’s been my fave so far!

    1. CCP says:

      Those were my thoughts…this one was not as challenging as the two prior. I’m only kinda sore.

  11. liv says:

    Love this one especially the lunge pops!!! I thought it would be worse than jumping lunges but it’s not as tormenting. It’s a 7/8 for me. The most difficult one would be pop hiit 1( the cardio blast!).LOVE YOU CASSEY!

  12. Thuy says:

    This was a 9. To be honest, I only did one set. I’m also trying to log onto weighttraining.com but apparently “milk jugs” and “lunge pops” don’t exist and I’m not aware of any alternate names.

    Also, lunge pops were harder than I thought they’d be. I was trembling after, like, the 8th one on the second leg.

  13. When you’re done with We Can’t Stop, come back here and tell me how hard was it!? 1-10 (easy to hard).

  14. kate says:

    This was a 10 (if not higher than 10)! I only thought I knew what a killer workout was but this workout showed me I was wrong. No workout has ever been harder than this and I can only hope that no workout will ever be harder than this!

  15. Yas N. says:

    I repinned the workout and look forward to trying it out.

  16. jammy says:

    pinned it! Thanks for introducing me to pinterest! this might become a new addiction 🙂

  17. Liz says:

    Love this! Did Pop Hits #2 Monday. I just wish the donkey push ups and the burpees were separated by another muscle group exercise. Loving it though!

  18. Sigrid says:

    Do I have to comment here??

  19. Yvonne says:

    I have been away awhile (pregnant) and just finally stopped back in! Can’t wait to start some of these workouts again! Thanks for posting!

  20. Megan G says:

    I rate this a 9! Those donkey pushups were ridiculous!!

  21. Kimberly S says:

    I pinned this!!

  22. Sonia105 says:

    God!the donkey pushups are haard but It wasn’t sooo hard.i give u 8 for this…1st one was haarder,for me but i feel good

  23. Jo says:

    Uh oh I don’t have an eliptical at home! …I think it’s okay to do the ‘Can’t Hold Us’ cardio blast right?

  24. Courtney says:

    This was a 9!

    nothing beats the first one..I was sore for days after that! but I’m not too sore today 🙁

  25. Lillie Wyant says:

    I’m a day behind because yesterday I was super duper tired and my sleeping was a bit messed up because Monday night I stayed up a lot later than I usually did. But I didn’t want to miss the opportunity to do this workout so I decided I can just be a day behind until Saturday when I’ll be back with the calender.

    I give this one a 10. I couldn’t even finish the set. I stopped half way through the third set because I felt I was gonna push myself to hard if I kept going and I know from past experience if I do that I get sick and I didn’t want to get sick around my birthday. But it was still an incredible workout! I swear these are getting harder and harder! The first one I could do all the way through, the second one I could only do one/eight for the cardio blast and with this one I couldn’t even finish all of the sets! I’m going to do these after July is up because I want to be able to do any POP HIITS I couldn’t finish all the way through.

  26. Aly says:

    Whoa! Can’t wait to do the full reps. No way I’m getting 15-20 reps of everything. This is just week 2 following your videos. But I’m getting 8-12 reps. I giggle the whole time I do the lunge pops but I barely get off the ground. lol But I know in just a week they’ll be much easier. Really like this one!

  27. dipti says:

    This is heart racing power work out indeed!!! enjoyed though it was tough one!!!

  28. Lydia says:

    I wasn’t able to post yesterday, but this workout was definitely a 10 for me!! Super intense workout, I was drenched in sweat! The lunge pops were pretty fun actually! My legs were on fire but it made me feel accomplished that I could do them with good form each set!! Thank you Cassey for putting together these new workouts and for everything you do!! 🙂

  29. AH! can’t wait to do this! Are we supposed to comment here that we repinned? If so, I repinned 😉

  30. Parul says:

    any home variation for the cardio blast ??

  31. Anna says:

    Don’t think my comment went through!

    This was a 10 during… 9 afterwards, but by today (day after) I’m gonna say it’s a 10 again! Top of my thighs, and arms are so sore! I went outside for this one (to save my ankles and knees a bit) and I totally ripped up the grass during the mountain climbers, oops! 😀 oh, but they completely killed me as well… 1minute is no joke!

    I was lucky to have my sister with me timing and keeping count, and also keeping me accountable and kind of fueling me to keep going and not quit! (she’s quite the fittie, so I didnt want to dissapoint!)

  32. Jessica Jann says:

    SUCH AN intense workout!!! Loveeeeed it! Thanks

  33. Ilene says:

    9. The mountain climbers were the longest minute of my life, I swear haha. Also, donkey pushups are killerrrrrrrrrrrrrrr I almost died. Thanks for always challenging us Cassey, we’re all getting stronger day by day <3 xoxo

  34. Gerry says:

    had trouble doing this! felt like puking halfway through, but i pressed on. Thank you Cassey, you’re really awesome, thank you for being such a motivation and inspiration! not even 2 weeks into the calendar and i’m already seeing a huge difference… the abs are appearing! thank you <3

  35. Tash says:

    so my wrist are hurting a bit after i finished. the pushups were killers, had to do some on my knees 🙂 toughest part were the mountain climbers. jeez i sweat the most with those! and get sweat in my eyes!! oh gosh tired now. was a great one. yes! i sweated! 😛 thanks for motivating us! and i am soooo happy i invested in my dumbbells! 😀 yay! so this was overall an 8 for me.

  36. ShaLane says:

    Oh. My. Goodness. I am seriously dying. My arms are like jello! As I was doing the pushups, my 5 year old came in and wanted to work out with me. So, he got down and did some. When I was finished I was whining that my arms were “on fire!” He said, “Mine too.” Then I got a drink and gave the water to him. He took a drink, looked at his arms, shook them and said, “They are almost out. I just need a little more water.” He wanted to put the fire out! I thought it was so funny.
    Anyway, I give the workout a 9. I could barely finish the 15 push ups, my arms hurt so bad.

    1. teilzeitDAU says:

      awww that’s so cute! 🙂

  37. Taelen says:

    15. i give this a 15. burpees will be the death of me and this time they had their evil friend donkey pushups. SO HARD! i am swimming in a pool of my own sweat

  38. Kristen says:

    Wow that was tough! The lunge pop just about killed me. I just finished and my legs are toast! I think I am going to have a hard time walking tomorrow. Thanks for the workout! It was awesome!

  39. Hellen says:

    OMG! This was definitely a 9.99!!!!! My shoulders are burning like there’s no tomorrow! The mountain climbers were the hardest part , but I felt motivated to keep going because they were close to the end! Thanks Cassey for pushing me to better than my best! You’re the best fitness trainer around! Much love from Texas!!! ♥

  40. Debby says:

    Halfway through set 2 I decided to give up. Then I started thinking about all the times I’ve given up and felt unhappy. And all the times I stuck with it and felt amazing. I decided to stick with it and man I feel GREAT!!!! 🙂 I rate it a 9. A 10 for me is usually when there is more cardio. Thanks for this! I love you! And hate you…….. lol jk but really.. 😛

  41. Samantha says:

    Who knew I would actually look forward to burpees?! After doing the lunge pops and looking ahead to mountain climbers, the burpees were my favorite move in this. They’re familiar, challenging, and comforting in comparison to three minutes of mountain climbers! I rate this a 9.5 because my upper body is so weak. I’m sweating up a storm and looking forward to feeling sore tomorrow 🙂

  42. Martina says:

    This was a 9 for me. Montain climbers and donkey pushups were killer. It was fun though. I have been loving this POP HIIT wo, they kick my butt everytime and I love it.

  43. Katelyn says:

    OMG. This was a 9.5 for me. It was a tad embarrassing to do those donkey push-ups at the gym hahaaa and also the immense suffering my form went through from #4-#7 probably did not impress anyone…buuuut that doesn’t matter because I FINISHED IT! with the appropriate rests in between 🙂 and now my arms are so sore it hurts to shampoo my hair…so thanks Cassey!

    1. teilzeitDAU says:

      lol, i had the same problem or thoughts when i did pop hiits 2.
      i subbed star squat jumps for the hop overs (due to lack of box) and a girl looked at me like “oh jeez, what is SHE doing??”
      i decided to just ignore it and put on my i-know-exactly-what-i’m-doing kinda look. the badass pushup-burpees-to-overhead-presses then did the rest, lol. no more disdainful looks after that 😉

      also, if i feel embarassed at the gym for doing moves no one else would ever dream of, i just keep telling myself that if Cassey can do a workout wearing booty shorts and a crazy fascinator in front of freaking buckingham palace, why should i be embarassed for working out in a place where people are actually meant to, lol 😉

  44. Kris says:

    This was tougher than I thought! I cheated a bit with rest times. I give this a 9!

  45. Sandy says:

    I will give this a 8. I suck so much doing push-ups. I have no problems using my quads, and I am gradually building strength in my core. But when it comes to my arms, yeah that doesn’t go well. I didn’t get to complete all sets but I did go on a 45 minute run. I love these POP HIIT workouts!! I was feeling very weak during the 2nd set, so I had to stop. I think I need to increase my calorie intake. I am burning out of fuel quick today.

  46. breyanna brandenburg says:

    pinned it.

    You should only make the giveaway available to those who actually listened to you! Those who pinned it AND commented.

  47. Robyn says:

    Oh my gosh I loved it! I will have to say 8/9 but that just might be because I ran first since my husband was running too, loved it and pinned it, bring on the Nikes!

  48. Hi Casey,

    This is great! I would like to try all the exercises. I’m not sure if I can do the mountain climber for 1 minute. Thanks for this list. 😀

  49. Kat says:

    8.5! I thought the other workouts were harder in terms of cardio, including during the Hiit portion, but unfortunately my upper body strength is not so great compared to my lower body so all the pushups on this combined with the mountain climbers and weight exercises were brutal. Great opportunity to work on my pushup goal though! So this is a slightly easier HIIT workout but a tougher workout for me personally.

  50. Martina says:

    It was 9 for me. Montain climbers and donkey pushups killed me. but it was a nice wo! 🙂 I have been loving this POP HIIT workouts, they kill my butt everytime and I love it! 🙂

  51. Breanne says:

    Repinned it! Thanks Cassey 🙂

  52. ariella says:

    This was a roughy! Easier than the first and harder than the second. I hated the mountain climbers!!!! i just wish the next one was more spread out, it seemed like this one was all on the arms! WE DID 105 PUSH UPS TOTAL!!! plus weights!!!!!! ughhh!

  53. Danika says:

    no way I’m doing 20 minutes of walking lunges and jumprope! so instead I just did the food baby workout. still hard 🙂 I give it an 8

  54. Sookie T. says:

    You know that feeling where you’re in so much pain you want to die but at the same time you’re in so much pain that you kind of feel relieved/loose/free? That’s how I feel. If that made any sense. lol

  55. Cassie says:

    Manageable until cardio blast. I think the other gym bunnies thought I was really going to die. 🙂 PS…thank you for posting early

  56. Jacquelyn says:

    What would you recommend us to do if we can’t do the cardio blast? i don’t have a gym near me nor can i run in my neighborhood without getting hit by a car.. D;

  57. Pauline says:

    Wow, first giveaway I am participating in. I’ve been dying for new running shoes, since I’ve given my current ones some good stains from 2 Color Runs! What what??
    Anyways, loved the workout. But those pushup variations… My arms will thank you…eventually. 🙂

  58. Jennifer says:

    I rate it a 9! You were right…. lunge pops are killer 🙂

  59. Catherine says:

    I get so excited when there are new moves!! This looks like it could possibly kill me…but i’m going to do it anyway.

  60. Tara Bree says:

    Loved this! It was a 9, I’m spent

  61. whitney says:

    I didn’t do Cassey’s cardio, but i did tabata instead and i almost died. i thought i was going to puke. the mountain climbers were surprisingly the hardest for me. i’d rate it a 10 while i was doing it. but an 8.5 after the fact.

  62. Christina says:

    Going to do this tomorrow morning – looking forward to it (somehow…) 😀

  63. Elisa Tee says:

    10. I am so sore in the morning after this workout. I changed the elliptical to a 3 mile run with slopes.

  64. Amber Reynolds says:

    Finished! LOVED IT!!! It was a 7 for me, difficulty wise. I’m sweating up a storm though! Thanks for the killer workout! xoxo

  65. Ashley says:

    This looks like a killer! Can’t wait to try it out soon. I repinned it 🙂

  66. Ashley says:

    Oops I commented earlier but it doesn’t seem to have gone through. I repinned, gotta get those Nikes! 🙂

  67. Kayla says:

    Not as bad as I was expecting. 7/8 I’m gonna make my boyfriend do this with me again after we go running. I’m really going insane this month. I wanna wear my bikini before next year!

  68. Gaby says:

    I give this work out 8. The last cardio part
    Is nearly impossible to finish when you are
    Stuck at home 20 min of walking lunges n
    Rope jumping I couldn’t please make
    The next work out more home friendly
    Thanks 🙂

  69. Lydia says:

    I give it a 9. It wasn’t hard but I sweat soooo much. I loved it!! The only part I had trouble were the ung jumps. It was wonderful 🙂 No cardio today because I felt as if I would pass out.

  70. Angela Dawn says:

    Pinned it!

  71. Celi says:

    it was great, I’ll give it a 7 1/2 since I still have to do most of the push-ups on my knees. The donkeys were real meanies, I hated them way more than lunge-pops and burpees together. I have a weak lower back that is why most plank moves are KILLER for me, need to strengthen my core…. Thank you, Cassey I’d love to meet you in Germany one day!!!

  72. Jessica Nguyen says:

    This was an eighter! Oh man. I have spaghetti arms now D: why CassEy? Why?

    Thank you for all you do! I LOVED IT!

  73. Megan says:

    I have a new found hatred for mountain climbers.
    I’d rate this around… a 7. The cardio was tough in between and the arm work felt really good!

  74. Shannon says:

    I’m going to say this was a 7.5… #4-7 were awful. I probably took more breaks than I should have, but at least I got it done! Time for a much needed shower now, haha 🙂

  75. Paulene says:

    8 !! it burns sooooo good.

  76. Karrie Gee says:

    This killed me!! I rate this a 10! I am just getting back into a steady workout routine and have committed to the July calendar. I do not like the donkey pushups followed by the burpee’s!!!! WOWZA!!! Oh yeah…the lunge pops were not fun either, but I did what I could do and I am sweating my booty off!!!!

    Thanks, Cassey! 🙂

  77. Nicole says:

    What is the home variation for the cardiolast? Also can I do books as an alternative to weights?

  78. Allie says:

    I had NO idea how weak my legs were until trying those lunge pops! My legs are deff a priority now.

  79. Allie says:

    Cassy –

    Those lunge pops killed me! I had NO idea how weak my legs were until trying to do those. My legs are deff a priority for me now to strengthen. Which is sad because I used to be a ballerina and have since lost most of my flexibility and strength in my legs. Thanks for this move!

  80. shill says:

    I actually thought I’m no where near to doing this WO
    And I managed to DO IT!!!! YAY 🙂

    It’s a 9, I think.
    Well I am sweating all over the keyboard so I think it’s my sign to go take a shower

    Gonna be sooo sore tomorrow!

    love ya Cassey ♥

  81. Aud says:

    How can I figure out how many calories does this workout burn? Please answer!!!

  82. Lyka says:

    I can only watch the video on mute because I’m at work lol, BUT side raises aren’t on the print out?

  83. Amy M. says:

    I would give this a 7 or an 8 because I didn’t do the cardio part at the end. I did fake jump roping for 1 minute and lunging for 1 minute, but I wasn’t sure if I was supposed to alternate for 20 minutes doing that.

    1. Celi says:

      Yeah, that was what she ment us to do if we’re stuck inside, since it’s cardio-intervall training. Like the 1 to 1 minute intervalls she did on the machine you should do one minute walking lunges (hard and challenging) and then one minute skip ropes or any other high cardio move for raising up your heartbeat 😉

  84. Madison says:

    This work out was definitely a 10 for me! Helped me realize what parts of my body i need to work on more!!!
    Thank you sooo much Cassey!!!
    You rock!!!

  85. Hana says:

    Thank you Cassey for all of your wonderful workout… <3 <3 <3 You are my motivator… Love you… 😀

  86. Ange says:

    It was great, thanks! I would give it an 8. Having #4-7 in a row were crazy! For some reason med ball pushups are super hard for me! Thanks Cassey!

  87. Sara says:

    dis was an 8 for me…because i cheated a lot…feeling guilty 🙁

  88. Casey says:

    How can i do the cardio blast if i do not have access to a gym/elliptical?

  89. Tanya says:

    Great workout but I was a total wreck today! The donkey pushups made me cry like a big baby twice! This has never EVER happened to me before. So weird, but I guess everyone has those weird days sometimes. Will just have to re-do this workout later I guess 😛

    1. Tash says:

      It’s OK. yes we all have those days but its totally great that you have set your mind to re-doing the workout. Awesome and push thru! perhaps you can do the pushup part on your knees and then complete the butt kick. go at your own pace and enjoy! little progress is better than no progress!

  90. Whitney Krusee says:

    This was fun!! Tough but fun!