Train Insane or Remain the Same HIIT Workout!

Train Insane or Remain the Same HIIT Workout!

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Hey guys!

So sorry this video went up so late. I know, I know. I messed up your flow! But hopefully you chose something good to replace it with. I had so many weird uploading and editing issues.

Today’s new video is a HIIT workout! Woot! Woot! You will be going 50 sec on and 10 sec off. There are 7 moves and you will repeat this routine 4x through for a full workout. If you are following the #SepTONEber calendar, please only do it once 🙂

The moves are:

1. Plank jack

2. Gecko

3. Split Lunge Jumps

4. Pushup to Plank

5. Burpees

6. Hip Twists

7. Reptile Jumps

Also, you will notice in this video that I added the “Mod Box” aka the modification box! I will try to do this from now on to help beginners and advanced POPsters all do the same video. Sound good?


Now, I want to leave you with this picture.

fat vs muscle

That’s 5 lbs of muscle vs 5 lbs of fat. If you’re not losing weight but you’re clothes are looser, it’s because you’ve gained muscle and lost fat. Muscle is denser and takes up less space than fat for the same amount of weight. And that above picture is ACTUAL SIZE! Craziness right?!

Also remember that it’s not all about the scale. It’s about what you’re made of!

Share this photo with anyone who may learn from the visual impact of this demo! I love this. I kind of want to get this for myself. Really cool. Err wait, is that geeky?

Much love and see you soon 🙂

<3 Cassey

62 thoughts on “Train Insane or Remain the Same HIIT Workout!”

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  1. Maria says:

    You rock girl! I love your videos! Keep ’em coming!

  2. Alex says:

    I love the mod box 🙂

  3. Yasmine says:

    I’d love to see a healthy version of a Lasagna dish! <3

    1. Imma says:

      a common modification is to use eggplants instead of pasta, and you can use low fat cream for the sauce. If you do that, cook your own red sauce (allows you to control fat/sugar/salt content) and use lean ground meat in the dish, it should be quite healthy since it basically is a bunch of veggies and meat! oh and obviously use just a little (low fat maybe? i hate it!) cheese on top of it 🙂

  4. Amandine says:

    Awesome recipes (like always)! Now I really want that Vitamix to make it!! I would like you to make something with Pumpkin (pumpkin bread or pumpkin cookies). I think it would be great to have that kind of recipes for fall!!

    Thank you for being such an inspiration, I love working out with you everyday and your recipes are so good! I try to convince all of my friends to do the calendar because it really is so much fun!

    You’re the best, Cassey!!! 🙂

  5. Katherine Kwon says:

    I’ve been trying to eat clean and exercise a lot lately! I’ve lost 4kgs in 4 weeks and I’m so proud of myself!

    Thanks Cassey! xoxo

  6. Jennifer says:

    LOVE the photo with the muscle and the adipose tissue glob. Such a great teaching tool. Reminds me of my microbe plushies I use to teach patients during cold and flu season. Us geeks are awesome Cassey :D. You SHOULD geek out more.

  7. Rachel says:

    I’d love to see a Cheap Clean Eats episode on healthy lava cake!

  8. Isabel says:

    More protein powder dessert recipes! I have flavoress protein powder i want to experiment with

  9. Wendy Chung says:

    Cassey, make vietnamese pho! That’d be fantastic & super epic!
    Love all your workout routines!

  10. Heather says:

    That is always a great visual reminder!

  11. Jessica says:

    I would love to see a cheap clean eats done on coffee cake or salmon dish. I’m not a big fish eater but have always wanted to try something with salmon….. Can’t wait to try this new recipe it looks sooooo good. Thank you for all you do. You have motivated a lot of us and have given so muc of your time to make these videos and plans for us for virtually nothing. Thank you so much!

  12. Kim says:

    Next Cheap Clean Eats video: A savory (non-sweet) vegan dish. All I make is tofu sfry. lol

    Also, thanks for showing the 5lbs muscle vs 5lbs fat. It’s a great reminder to look at your body and not the scale. 🙂

    1. Kim says:

      stirfry* haha.

  13. Kenna says:

    hi casey, that would be awesome if you could make healthy carmel apples that would be awesome! : )

    1. Kim says:

      Healthy caramel apples: blend dates with cinnamon and vanilla. Spread on apple and roll in chopped nuts. 🙂

  14. Janet says:

    Hey cassey! I want that blender!!! 😀
    Hehe but seriously though, I really love your video. Keep up the good work.

  15. Yvonne says:

    Or how about shakshuka. It’s fun to say. So flavorful, eggs poached in spicy tomatoes. Ingredients such as curry, cumin, cilantro, garlic, jalapeños, what more could you ask for. It’s vegetarian and paleo friendly. Oh, And if one doesn’t like poached eggs they can mix it all up. In the Middle East they mix it up and eat it as a sandwich for lunch.. NOM NOM NOM!!!

  16. Kellen says:

    I love this and I can’t wait to try it! 🙂 sounds fun and intense. Also the new muffin recipe looks so amazing!

  17. Yvonne says:

    Thai-style coconut curry chicken!

  18. Amy Lynn says:

    I would love to see a gluten free yolo meal like corn dogs 🙂 it sounds so strange, but there is just something that a girl misses going to the fair and eating food on a stick!

    Thank you for your continued support of all of your popsters it is great to see an instructor who takes the time like you do!

  19. Vero says:

    LOVED this workout! And yes, I’ve noticed that I’ve gained weight, but my clothes fit much better, thanks to you! So much muscle! 🙂

  20. Shannon says:

    I love your blog! I’m a college student and in nursing school so you can’t imagine how much I appreciate the challenge and convenience of your HIIT workouts! keep kicking butt!!

  21. liisa says:

    You should show us how to make a clean fudge!

  22. Janet says:

    Caramel brulee

  23. Sharmin Mahmud says:

    Another great video! I love all you HIIT videos. Burns in all the right ways :)!

  24. Izzi says:

    Love the new video and this healthy recipe. I am a dessert fiend whose hoping to work her way towards these healthier alternatives. Thanks for keeping us all motivated!

  25. Lena says:

    That just makes me want to exercise more now! Thank you so much! x Make sure to do a winter video to motivate people to stay fit during christmas!

  26. Reina says:

    My roommate and I love your videos and workout in our apartment! I hope to start making some of these recipes!!!

  27. Oyelola says:

    Cassey!! Looks sooo good. You should make a tropical slushie with fresh fruits or some sort of green soup with kale, broccoli, zucchini, spinach, etc (would have to be very creative to make that taste delicious in a soup)! Does the Vitamix process food as well?

  28. Fitness Tips says:

    I am looking for a workout that would best suit me, I have shed a lot of weight for the last year and I am planning on keeping fit and muscles toned. What would be the best workout? Thanks – Angel S.

  29. Riham says:

    Loved the workout! Can’t wait to give it a try!

  30. sara newman says:

    In light of foot ball season i would love to see some healthy, fun, easy tailgate food. You have inspired me to start playing with my own recipes but this is one area i haven’t quiet mastered.

  31. Mariakarla says:

    I want you to cook a bread low in carbs. I love your recipes!!

  32. Roxanne says:

    Love your HIIT workouts. They kill me every time. This one is GREAT! I was so thankful I was doing the rest of the calendar and didn’t have to do it 4 times through! Eek. LOVE, LOVE, LOVE the muscle VS. Fat visual! It’s such a shock to see the difference in muscle and fat and to realize how we’ve been transforming!!! THANK YOU for posting that. Not sure where you found those visual aids, but they’re amazing. You’re too good to us Cassey! Free workouts, giveaways. You help us so much. Thanks for being the best personal trainer. Love your positive, bubbly attitude, your healthful ways, and your drive to be successful in what you do! You rock!!! xoxo

  33. Mandy says:

    Awhhh, Cassey Iove you so much! I’d love to see some easy vegan soups, snacks etc. since I am slowly transitioning into being a vegan. <3 <3 <3

  34. Mariakarla says:

    I love all your videos!!! You are very enthusiastic !!! I doung your work out everyday ❤️❤️❤️❤️

  35. Everlyn says:

    Coffee cake !

  36. Everlyn says:

    Halloween treats ! Btw , what are you dressing up as this Halloween ? Xx

  37. Everlyn says:

    Halloween treats that are healthy so I won’t miss out and fell guilty . Heh xx

  38. Amanda Gray says:

    I would really like to see more vegan options with the cheap clean eats series. We vegans exist and would love to be included.

  39. Jenny says:

    Cannot wait to try that soufflé!! Looks so YUM!!!

  40. Sarah Eliza says:

    Love this workout! Literally all of the worst things wrapped into one… but thats a good thing! Thanks Cassy!

  41. ~ Carmen ~ says:

    Such a great visual. Often times people read the scale a little too literally. It ought to be about how you feel from the inside out. Awesome workout! HIIT it don’t quit it! :] // ☼ ☯

  42. Sonia says:

    Loving your serious face <3

  43. Daisy Green says:

    Your video is really motivating me to exercise again. I used to do HIIT a few years ago and then I got so busy with work that I became fat without exercise and proper discipline. Last month, I tried doing HIIT again and I couldn’t do it as long as I used to. It seemed like I was having a heart attack because I felt lightheaded. I told my instructor about it and he said that I cannot do it for now because I have to start with the basics like cardio with frequent rests, as my body still needs to get use to exercising again.

  44. KInanti says:

    [ I NEED HELP 🙁 ]
    Hi Cassey, i’m 20 y.o girl from Indonesia. I post this comment in your newest video hoping that the chance for you to reply it faster will be bigger, cause i really really need your help 🙂

    I’m completely new to pilates so i started with the calendar for beginner. I had been doing all the workouts until day 18 and eating clean, and people started to praise my new look. I’m so happy until something happened to my right knee. It hurted like hell everytime i bent it.

    So i stopped pilates, went to doctor and got some vitamin and painkiller, and he told me to stop doing pilates for a while. And it’s been like 2 weeks, it’s better now but still not completely healed. My questions are:

    1. What should i do in order to prevent injuries? I just found out that the we should do warm up first, and stretching, and work out, and then warm up again, and do the last stretching, is that true? Cause i just did what you told in the calender, some of the days doesnt include the warming up.

    2. When my knee is healed, Should i start the pilates from day 19 or comeback to day 1?

    3. Do I need pilates instructor just to prevent me from doing pilates in wrong way? I hope i dont cause i dont have money for that, i’m a student:) )

    I really hope that you wil reply to my comment, cause it’s driving me crazy for not doing pop pilates for a day, cause i love it so much!

  45. faith woodland says:

    I have definitely not been doing enough cardio….I can hardly type after doing this twice….love it, will do it again tomorrow and every day until it is easy!

  46. Aimee says:

    This video killed me and I loved it!!! I did it twice but I am working up to being able to do it 3-4x in a row. I think that is a good picture to remember. No one ever believes me when I tell them how much I weigh (140 lbs at 5’3 but wearing size smalls/size 4s) and I always explain it to them that I have a ton of muscles.

    Thank you for being awesome Casey!!

  47. Olivia says:

    First off, love the workout! Will be trying this after my daily run! And what a good reminder about non-scale victories. You always find a way to inspire me, even when I’m having a GGAAHHHHH!!!! kind of day! xox

  48. Leandra says:

    Who CARES if it’s geeky? It’s AWESOME! (haha, that’s pretty much the motto of my life!)

  49. That visual is a very good reminder, Cassey. It’s like we know that’s the truth but the scale seems to dominate our minds so often, eh? And that video snapshot of you is really cool 😀 You should post about how to edit videos maybe…? hehe, if you want that is.

  50. I saw that photo on your Instagram and loved it! Really puts things into perspective! Love this HIIT- I’m all about short, intense cardio sessions!

  51. LOVE plank jacks! I have a love / hate relationship with split lunge jumps (love what they do for the lower body; hate doing them). The “mod box” is a nice touch!

  52. Christina C says:

    This video is hard! But I love it! Probably going to do it again. It was really fun, I hope you make a new one soon?

  53. johnna green says:

    I like this one!!!! Here is a Barre HIIT Arm Workout – I LOVE! Click the link

  54. Genevieve says:

    That video is intense!
    I did it this morning in addition to the scheduled workouts. It was hard, but enjoyable.
    Could you upload more cardio dances? I’ve down gangam style and Hot summer, and I really enjoy both of them, and would like to see more.

    1. Sophia says:

      Yeah, I would love that too! On the Bodypop song, for example 😀 😀 :D.

  55. Did the HIIT workout first thing in the morning! Always fun. 🙂 pylometric exercises are the hardest.

    Please make more cardio videos? 🙂

  56. Marika says:

    that’s so freaking motivating! i was working out but maintaining weight when i was expecting to lose but i’d much rather weigh more but be toned than weigh less and have a whole load of fat in me.