We Can’t Stop POP HIIT 1

We Can’t Stop POP HIIT 1


we cant stop POP HIITclick to enlarge and print

Hello there POPsters!

Are you ready for your first POP HIIT Printable? I created 9 routines this month that you can take with you to the gym and fill out as you go. A lot of you have been asking what I do at the gym, and I thought this would be a good month to show you! When I am not teaching or practicing Pilates, I do HIIT (high intensity interval training) workouts. In fact, the routine above is straight out of my fitness journal and prettified for your enjoyment! I love HIIT because it is FAST and EFFECTIVE! The moves are designed to challenge your whole body while maximizing fat burn and building muscle.

I’d like you to print this one out and check off the squares every time you finish a move. You’re going to do moves 1-9 3x and end with 1 cardio blast. You will sweat, swear, hate me, and love me. To see what the moves look like, please see this video. I also included at-home and beginner modifications:

Also!! If you’re curious as to how many calories this workout actually burns, you’re in luck! WeightTraining.com has this specific routine up on their site and all you have to do is type in your personal stats like height, weight, gender etc. and the site will run its algorithm! Click here to see how many cals you’ll be burning after you finish.
And…you know what else?!!! POP HIIT days also mean another chance to win one of these Nike Free Run beauties…here’s a glimpse of my own personal collection.


Now it’s your turn to pamper your hard working feet! As stated on the #thisisMYJULY calendar, today you can submit your entry through facebook! All you have to do is click here to get to the contest post, then click “share” and comment. That’s it! It’ll count you for one entry. On Thursday when I post your 2nd POP HIIT you will do the same thing. That’s your 2nd entry. Then on Sunday, WeightTraining.com and I will announce the first Nike Free Run winner!!!! We are doing this all month long…so there’s a chance to win every week! Oh yeah baby!!!

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

Good luck!

<3 Cassey

240 thoughts on “We Can’t Stop POP HIIT 1”

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  1. Priya says:

    I dont understand anything

  2. Chika shiki says:

    I like it

  3. Helen Jin says:

    hey cassey! i don’t know if you still read these since this was posted years ago lol…i’m just now discovering these printables! how long does the whole thing take you? how long do you recommend resting between each move and between sets? i’m needing at least 30sec between moves, especially the cardio part!

  4. Yari says:

    I was just wondering how often should I do cardio? Whether to do it six days a week, every other day, three times a week?

  5. Chelsey says:

    Definitely gonna have to work on this! i made it through 1 set plus the cardio blast….im beat!! next time going for 2 sets!!

  6. Gemma Swain says:

    Your printable workouts are amazing!
    Thank you so so much for what you do

  7. Sophie says:

    I’ve never written a comment before on here, but today I just have to!
    I’m so proud after doing this 🙂 I’ve been doing the beginners calendar in the privacy of my home, and was so scared to start the real calendars because it meant going to the gym for the HIIT workouts. The thought of me doing these exercises in front of others, alone and being less than perfect in both form and appearance just completely freaked me out! Almost turned around to leave several times when walking to the changing room, and had that panicky feeling in my gut, but I managed to keep calm and JUST DO IT (with eyes closed for the first to exercises just to forget where I was :)) I know it might seem silly to most people, but is was the greatest accomplishment for me! It was definitely an 11 for me, as I struggled a lot with the upper body exercises and was completely exhausted after two sets, but hey – I’m new at this and I really got a great workout and had fun!
    Thank you Cassey, your inspiring calendars are in a very magical way helping me to be much more confident in who I am:)

    1. Natalia says:

      I feel the same way about gyms! I get these terrible anxiety attacks whenever I go. But as my dad says face the fear then do it anyway. I’m off today to try it myself!

    2. Lindsey says:

      Loved your comment – just wanted to say GREAT JOB. You motivated me!

  8. Anne says:

    Wow… Just tried this. Almost puked. It was awesome! Thanks!!!

    1. Olivia says:

      Your comment made me laugh 🙂 THANKS FOR MAKING MY DAYYYYYYY

    2. Amber says:

      Oh my god same
      And i have swimming class now (warm-up and sprints only😱)

  9. Gracie says:

    Those leap frogs are evil!

  10. Pamela Ovalle says:

    I dont have a dumbell. what can i do?

    1. willa says:

      i used a textbook. you can also use full milk cartons/water bottles. hope this helps 🙂

  11. Manimala says:

    How many calories does this pop hiit 1 burns?

  12. no_aloha says:

    Previewing for #newbodymakeover Day 5…

    Wow. Such cries.

  13. Cassandra says:

    I have a question for the up up down downs, do you do 10 on one side and then ten on the other and that is the set of those for the first pop set or what? I’m quite confused thanks 😀

    1. Cassandra says:

      Like do ten on each side then you move onto the med squat ball throws?

      1. Amanda says:

        yes you got it..ten on one side then switch arms 🙂 wait 30 sec and move on

        1. Amanda says:

          Its also 20 each leg for split squat jumps..so 40 altogether

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  15. candice says:

    OMG. So hard. Could not do push-up burpees all the way through and took a lot of breaks. Coming back from an intense injury but it reminds me a lot of conditioning I do with my varsity college team!! Here’s to getting back with it (:

  16. beth says:

    Loved it! Definitely a 10 or 11 for me. I’m still a beginner but I’m proud to say i completed all the reps, it just took me a little longer because I took mini breaks when i needed to – but I kept moving on my breaks 🙂

  17. Laura says:

    What could i do instead of the sprints?Something that could be done in house please:)

    1. beth says:

      Not sure if this helps – but I just put on some music and ran on a spot.

    2. Robin says:

      I had the same dilemma, so I did 5 sets of butt kicks and 5 sets of high knees. It worked for me!

    3. jade says:

      I did it at home and it was way to humid to run outside so I ran up my stairs as fast as a could by two’s. I played music meanwhile so I could time out how many I could sprint during a verse and a chorus. Walked up two sets and then sprinted again. def gets your heart rate up!

  18. Amber says:

    Give this an 8. It’s possible, but hard. I took a handful of breaks but only 30 secs and I did take a min after each set. Front of my thighs are dying though. Build that muscle!!

  19. Lisa says:

    10! Boy I felt out of shape, even though I run and do your ab workouts regularly. I ran out of time and only did 1/2 of the reps for each exercise in set 3 and I feel so guilty! I also couldn’t hold the sprint (if you can call it that!) for 30 seconds. Killer workout, thank you.

    1. Mary says:

      Same here I had to cut the sets down 🙁

  20. isabel says:

    omg! getting back into training. so far so good, Cassy you are awesome!!!

    anyone in Jax, Fl
    (Orange Park to be specific:) )

  21. Katie says:

    Hello, Beginner here.
    This killed me and I only did one set -___-. I need a personal trainer/motivator. Anyone in Las Vegas willing to help out?
    Out of Breath.

    1. Mary says:

      Omg I am not a beginner and this killed me! I was sweating after one set! For the second and third I only did 10 reps of each one 🙁 Im here for ya! Do what you can but do try to push yourself past that comfortable point! Im seemaryrun88 on instagram 🙂

  22. katejulia says:

    Hi. Can I do this right after running or should I take some rest and do it in the evening?

  23. Heloise says:

    Oh man, I nearly died doing this yesterday. I hate buuuuurrrrpeeeessssss!!!! My booty, arms, chest and upper back are definitely feeling it today!!! Can’t wait to do the Can’t Hold Us workout today!!! I am going to KILL IT. Or more likely, IT is going to kill ME! Thanks Cassey, this is an amazing workout!!

  24. Maxine says:

    Finally got around to doing this! Sorry 😛 But I’d give it a solid 7! I definitely took more breaks than I should have, so it took me about an hour 15 minutes. But whatever, I finished! Great workout, thanks Cassey! Definitely going to use this when I get back to college and don’t want to work out in my room with my roommate around :P.

  25. Arina says:

    10 because there isn’t rest, so it was a torture, specially for the legs!!!!

  26. Danielle says:

    Love this! Please make up more workouts like these! SO great, thanks !!

  27. Ann says:

    Oh my god, this was crazy intense!!!!! Definitly a 9! I was so dying and sweating during this!

  28. Karina says:

    I’d give it an 8. Maybe because I did lots of modifications and I didn’t have an actual medicine ball. The kettle bell swings were hard for me. I only used 25 lbs! People in the gym probably thought I was crazy, jumping around and getting off and on the treadmill. Burpees were difficult as they always are. I’m used to doing lots of cardio and I actually find Cassey’s videos harder than this. Pushups also. I actually like the up up down downs. :))

  29. Tiera says:

    Definitely a 10! I hated the split squat jumps!!! >:-(

  30. EG says:

    I haven’t been this sore in my arms and backside in YEARS! Would love to get a workout that makes me feel this way in my abs : D. Thank you!!

  31. Kimberly says:

    Did this routine this am – holy freaking aaahhmazing!! It killed, killed, killed me! Wait – I died – just kidding. Thanks Cassie! Fabulous workout! Can’t wait for the next pop hiit!

  32. Natalie says:

    Got my brothers to do this workout with me-so much fun in numbers! An average of an 8 for the three of us!

  33. allison says:

    this was a 10 for me yesterday! today my muscles burn in places they’ve never been sore before!! thank you so much for the amazing workout Cassey.

  34. Alannah says:

    Wow. Definitely a 10. I’m just so glad I finished! It was torture but I kinda loved it. Is that weird? Thanks Cassie!

  35. Emily says:

    Does anyone know how many calories this burns? On weight training .com you can only see the calories burned if you have pro, which i dont 🙁 … So if someone can just let me know what their weight is and how many calories they personally burned that would be awesome, thanks!

  36. Aileen says:

    Its really hard for me to do these workouts because I havent had any workout for a very long time.. it took my breath away and body aches here and there… but if I will do this on a regular basis, I will get that muscle tone I’ve been dreaming about hahaha
    Thanks for sharing this workout with us =)

  37. Stephwsc says:

    Ahhh this was killer!! I had to pause many times, often halfway between each move (after 10 reps) but it felt so good to be done… A definite 9. (I would give it a 10 but I know you’ll be giving us more intense workouts than this soon!!)

  38. Jessica says:

    This workout was defenitely around a 9! Ive been with you consistently for 6 months now and I don’t think I’ve ever worked so hard. This was way harder than any video but I liked that even if I had to rest halfway through a move I still had to do the rest of the reps, whereas with a video I just let it play while I rest. I can barely walk!

  39. Ewe says:

    10! My arms are dead!

  40. Anja says:

    I hate and love this exercise!!!!!!!!!!!!!!!!!
    Sweating all over!!!!!
    Give it an 8+!!!!! 🙂
    More from this!!!!!!!!!!!!

  41. chenxuer says:

    Definitely a 10!!! This workout routine killed both my boyfriend and I but I’m glad we made it through!

  42. Cheana says:

    For me, it was a 10.
    I had to pause quite a lot and I needed to do the squats on my knees. It was so exhausting, but I’m proud that I didn’t give up 🙂
    Although I don’t like excercises that involve jumping in any form :/

  43. L says:

    This looks like amazing fun. Can’t wait to try it once some of my metatarsals feel better (I can still do PL moves, but can’t get into plank positions or any form that requires bending my feet)! Thanks so much, and it’ll be a good routine to mix up HIIT days. Off the bat, I’ll give it a 7.

    Box jumps are one of my favorite exercises too :)! Gotten to a little over half my height, but it’s the combination of mental focus and over coming fears that really makes them a joy.

  44. Kala-Dawn says:

    I am going to be SO SORE tomorrow! This was killer.
    The first set was pretty easy for me, but the 2nd and
    3rd I was dying! Not to mention the sprints to finish it off! I would LOVE LOVE LOVEEE more
    of these workouts because I could see and feel all my muscles working!

  45. Vivian Rowe says:

    This is what I really need right now! The HIIT! I have to shift to a fast and effective workout. My last workout was a mess and it was just a waste of time. Thanks for the list! 🙂

  46. Nancy says:

    This was like a 10 for me! It was crazy intense, but it was great! Sadly, I was unable to finish it all :C hopefully as I continue to build up my stamina this month, it will get easier! I Just finished the beginners calendar last month so I’m still a nub 😡 But, with your help, motivation, and electric personality, I know I can achieve my goals in no time! Thanks Cassey!

  47. Martina says:

    Chest, butt, abs, legs sore from yesterday’s workout! 🙂 I love it! So exacted for tomorrow’s new workout! 🙂

  48. Jessica says:

    9! That was a really tough one! Especially the burpees! My legs and arms are shaking so badly, and my obliques are super sore from yesterday. I just transitioned from the beginner’s calendar to the July Calendar, and I feel so great!(: Thanks Cassey!

    1. Nancy says:

      me too!! I kinda miss the beginners calendar haha just a little though 😛

  49. Alexa says:

    Definitely a 10. I’m still a beginner so I put my reps to 15 and I only did two sets, but I was so sweaty and tired afterwards. Thanks for this!

  50. Casey says:

    I can’t log my workout on weight training.com :(( it just says error

  51. kyla fletcher says:

    sooo i only made through one set n modified but im glaD I did it. thats what counts. one on scale from 1-10 try 12 lol nite y’all

  52. Aria says:

    Aiya~ This was rough! Probably a 9. My mom&I had to take it easy as we both have bad knees (I recently tore my meniscus… and I’m only 16…) and we were panting quite hard. I was more than happy to resume watching Wimbledon curled up on the sofa. These HIITs are interesting… Although I do find that I enjoy watching a video more than staring at a list on my phone^^”

  53. Angela says:

    OMG so good!!! Definitely a 10! Thank you for the home modification! I was too tired after work to go to the gym but I kicked my butt here at home! I will definitely repeat this printable in the future! Thanks for all your hard work!

  54. Claire says:

    I’d say a 9! I am an advanced popster, and loves the challenge and structure that this workout provided. The hiit format was awesome, and I felt strong and on it the whole time 😀 Personally I think this is he perfect intensity; hard, but not too hard. I completed in a little under an hour and am now sooo sweaty! I loved this Cassey: thanks for sharing your workouts with us! So excited for the next one! WE LOVE U!! ;P

  55. Tash says:

    shaky over here! def a big 10!! oh wow! hahaha was awesomely great! totally!!! barely finished it but thank goodness i had my lil water boy cheering me on and counting down with me!! lol. nice way to teach him how to count down! 🙂 love you Cassey you made me sweat and yes i dread cardio…. just the thought of getting my heart racing makes me want to puke. but i survived!!!

  56. Julia says:

    I’m just getting over a cold so I only did one round. My legs feel really tingly. Build of of lactic acid?? Ahhh.


  57. ashley says:

    This exercise is a 7. I am still sweating from the workout and I am really sore right now.But still Thanks you Casey! For your awesome workout and videos

  58. Asha says:

    This workout was definitely a 10! I had sweat running into my eyes and dripping on the carpet XD Even my shoulders and wrists were sweating (I don’t remember the last time I had sweat droplets form on my shoulders, until today)!
    The cardio blast took me 20 minutes (because my cardiovascular fitness isn’t very good, so I had to rest longer between sprint sets), and I slowed the treadmill and walked between sprinting sets instead of hopping off, because I was scared of tripping on the moving belt and falling, lol

  59. Clara says:

    CASSEY!! I have a serious question!!

    I just healed from two separate foot/ankle sprains so I haven’t been able to work out in about 3 months (or really walk at all) and I did the whole workout in and hour and a half! But I’m supposed to take it easy on my ankles/feet and this workout actually made my more recent foot injury flare up and it’s swollen now. How can I put less pressure on my feet while doing the HITT workouts?

    Thank you!

  60. Lauren says:

    10. that is all.

  61. Jessie says:

    Oh My god 10. I died so hard. i am just laying on the living room floor

  62. Core says:

    I finished but I definitely give it a 10! I had to modify and pause quite a bit. When I felt like I was going to throw up I just paused and then continued…but at least I finished.

    Since it was night time and my neighborhood doesn’t seem to understand the concept of street lights I ran in place as fast as I could at the end.

  63. Jaclyn says:

    10 10 10 10! I almost skipped the last 20 up up down downs but I did it in the end. I’m dripping, but reading my fellow POPsters comments I made myself do it. TRAIN LIKE A BEAST LOOK LIKE A BEAUTY! Thanks Cassey, you are such an inspiration!!!!!

  64. Max says:

    I loved this workout! Depending on how you push yourself it can be a 7 to 10+.

  65. Megan says:

    This was the first time I have ever completed a work out with the feeling of vomiting itching at the back of my throat. Definitely a difficult workout! I honestly can’t believe I made it through without giving up. I had so many interruptions but I still managed. One of the best intense workouts I have had in a while because it has been killer hot out. Finally, today was nice which means that I can go beast without feeling like I’m going to pass out over the simplest move!

  66. Legacy says:

    OMG!! That workout is definitely a 10! I wanted to give up so bad! But we can’t give up what we want most for what we want in that moment!:)

  67. Cat says:

    this was crazy! it helped that i took a break between every set so i was able to give it my all.
    This month i am now dreading tuesdays and thursdays but i know it is worth it! Cant wait until i am able to do all 3 sets back to back!
    We can do it!

    1. Jaclyn says:

      I breaked too! It helped a lot. 🙂

  68. Cherie Tang says:

    Anyone having problems logging their exercise? I kept having error saving: [object Object] command. Anyone can help here?

    1. Asha says:

      I had the same problem :/

    2. Bryanne says:

      I have the same problem, dunno what its trying to get me to fix (or if the website’s just all bunged up) :<

  69. Mariana says:

    I was crying before starting

  70. Katelyn says:

    Holy moly, this was definitely a 10! It was kind of embarrassing to do at the gym…I was grunting like all the guys around me were with their weights haha! And I fell during my box jumps, ouch…but it was still a crazy awesome workout and I felt great afterwards 🙂 except for my skinned shin!

  71. Tishana says:

    Wow that was hard I have never sweat that much! Thank you I actually did all 3 sets took a lot of self motivation but i made it! And was smiling during my last 3 sprint runs thanks!

  72. Indira says:

    Total 10! I only did 1 set this time, but I will not give up! This workout is for popster warriors only!!!

  73. Christine says:

    OMG! I DID IT! It took me 55 minutes. Phew! The cardio blast at the end killed me! I didn’t have a treadmill so I alternated between 30 seconds of mountain climbers and knee high runs.

    1. Michie says:

      That’s such a good idea! Mtn climbers and knee high runs instead of treadmill. Started exercising late (don’t want to run in the dark) and no gym membership, so this is perfect. Thanks for sharing!

  74. Traci L says:

    I love the challenge! I have a love hate relationship with working out. I love to workout but I cant wait till its over. I love the way it makes me feel and look. Thanks for the great blog! I check it everyday!!


  75. Jillian says:

    10!! i had to do modifications and a lot of pauses but i pushed through. i can’t even believe i got through all of those moves! and i know if i keep doing it, i will only get better and stronger. you made my goal shift from being skinnier to being able to be strong and rock push ups and burpees and hollow rocks. regardless of how my body looks, i want to be able to show people i’m strong and i train like a beast. xx thank you cassey!

  76. J Cofield says:

    Ok Cassey, That was harder then I thought. During the first set I was sweating and breathing hard. I only got have way through the second set. I thought I was going to pass out and throw up, but I am going to try to do it again tomorrow. Despite the difficulty it is a really awesome workout and i want to finish it. Thanks Cassey This gets a 10 from me. 🙂

  77. Sigrid says:

    10!!!! Thinking I maybe should do the beginner workout…. I was soooo sweat after the workout even with modifications. Nevertheless, I actually did it! Yey me!

  78. Zaphirenia says:

    I just want to thank you so much for showing how I have to change my mind if I want to change my body, something that I could just never perceive before! After 3 months of working out with you I am still struggling, I can’t even do more than five full push-ups in the row but I am so happy with the progress I have actually made! And so proud of myself because I always was so damn weak! Being thin is nothing, being healthy and strong is the goal now. And we’re rocking! Thank you so much!!

  79. Celi says:

    whoa, Cassey, 10, 10, 10! The sweat it literally streaming down my face – disgustingly awesome! Did the whole 3 rounds. I had to skip the push up with the burpees, though. I just did three sets of normal burpees. The side to side pushups were more than enough for my weak chest and arms 😀 I hope the tuck-jumps didn’t wake my neighbours, it’s already 12am in germany 😉
    Thank you, that was great!

  80. Orianne says:

    Omo ! I did it all !!!
    So pround of me and exhausted too.
    I give a 10… I almost cried during the 3rd set !
    I hate it. But it just an amazing feeling at the end !
    Thank you so much Cassey to push all day !
    I wish I start years ago. You made my days and make me change thanks thanks again <3 😀

  81. T says:

    I wasn’t able to do the treadmill cardio because I’m not near a gym and last time I went running, I dislocated my knee so I’m not going to start running any time soon. Is this still effective as cardio without the treadmill part??

    But ohhh my goodness! I can’t believe I actually got through that 3 times! It wasn’t perfect but I’m sweating like crazy so I think it was effective.

  82. Frances C says:

    That was great! I could not get to the treadmill so i used a bike. It was a sweaty experience! Thank you Casey! By the way, my love handles are killing me after yesterday’s workout video. While I was doing it I thought, “This is not doing anything! I don’t feel a thing!” Well, I feel it now! Wow! That’s some pain!

  83. Sara says:

    I give it an 8 but my arms and my lower abs are soooo weak so I had to do the “begginers options” I hope I will be able to do it just like you do someday.
    Thanks for this workout! 🙂

  84. Alice says:

    That was so hard, and I feel so good after finishing it! My mom (54 years old!) did it with me, too, and we did the whole thing together! She made it a 10, because it was so much fun and so much easier to do it when I had a buddy. 🙂 I did an elliptical at the end with the resistance set really high, since I have some back issues and treadmills can cause some pain. Thank you for this workout, Cassey!

  85. whoa, so many purttttyy colorful shoes!!! 😀

  86. Akylina says:

    Wow, that was super hard! 10 is an understatement! I didn’t give up though, even if I wanted to collapse on the floor from the first set >< But it felt good 😉 Thank you so much Cassey~!! <33

  87. Jennifer says:

    Woo that was hard! Always something new every month 🙂 you rock Cassey!

  88. Anniek says:

    10. Omg. It took me 1 1/2 hours to finish the whole thing. I felt like quitting, I felt like punching someone and cursing and curling up and die, BUT I finished and I finished strong. I feel amazing and so proud. I hated the workout, but I loved the rush. Thank you!

  89. Kala says:

    Oh My Goddness Cassey this was crazy I can’t beleive you are able to do the whole thing without killing yourself! You were so right I did sweat, swear, hate you, and loved you all at the same you really know how to make me push myself though! Ever since I got sick around 2 years ago and it messed up how I walk and makes me in pain every day seeing you smile bright on YouTube makes me push though all of the pain (whether its because of my illness or because of the workout) and hope that one day I will get better and you know what I’ll say “It’s all because of the amazing Cassey!!”

    I would have to give this a very high 9!!! It was killer!!!

  90. Rebecca says:

    OMG. just finished this workout!!! i really felt like i was DYING. i lost my hearing and i felt like throwing up towards the end of it. SO HAPPY I DID IT THOUGH! LOVE YOU CASSEY!!

  91. Kim says:

    Wow!! That was soooo challenging, plus the cardio at the end….. very intense. I give this a definite 10!! Finishing was a challenge, but I survived and feel great about it!

  92. Melissa says:

    Cassey, you are just CRAZY! but I love you!!!
    Started the calendar yesterday….
    This is like the first time ever that I managed to make myself do a HIIT workout AND I did the whole thing! All three rounds! No jogging though…
    I’ll give a 9 for the whole time while I was doing it and a freakin’ 1000 for now! Thought I’d be really proud and happy but I’m too tired to feel anything hahaha. And already really sore from yesterday and today together and I LOVE IT!

    Thanks!!! :)))))

  93. Lillie Wyant says:

    I give this a 9. I was dying at the third round! But I just kept telling myself I could do it, so I did! Although I did have to take a lot of breaks… For the up up down downs I did half of them in plank and the other half on my knees for the first two rounds and on the third I did them all in plank, but having a break after the first ten. My abs were dying during the push ups and the up up down downs!

    I actually loved the running. Even though I was exhausted after the three sets (and when I saw it said cardio blast I sarcastically said, “What and this workout wasn’t cardio at all?”), I think the running was at my best which I loved because I haven’t ran since April when I used to do soccer. I really hope you put in more running Cassey because I’ve forgotten how much I loved it!

    But I missed hearing you encourage me/talk about random stuff while I was working out. It wasn’t as fun as doing your videos. But thankfully I get to see your gorgeous face again tomorrow!

  94. Lydia says:

    10!! I didn’t even finish the first round. Had only the hollow rock to do but instead of completely dying and throwing up, I did another form of cardio and end my day.

    Good job Cassey. Good job.

  95. Danika says:

    10! holy crap. I’m drenched in sweat but it was kinda fun

  96. Nimsay says:

    I’d give it an 8. It wasn’t as hard as I expected it to be after finishing the june on fire and surviving the blogilatesbet. Thank you so much Cassey for this workout!

  97. Daina says:

    I only managed to do 1 set because I’m seriously out of practice!
    I gave it my all and surprisingly found the up up down downs the easiest. I’m definitely stronger in my arms than my legs, the split squat jumps were a killer, 9.5 !

  98. Michelle says:

    I still sore from yesterdays workout but I know I’ll be able to push myself through this one (haven’t started yet gah)

  99. D. says:

    I’m not a beginner here, but lately I haven’t been doing my workouts regular and I have to admit, it was totally hard! I felt like I’m gonna cry for a moment! I guess when I workout with cassey her funny stories are distracting me from focusing on how hard some excercises are, and now I only focused on counting reps but I’m so glad I made it! thank you cassey for all your work you’re doing for us!

  100. Cami says:

    That was the most difficult workout I’ve done that wansn’t done while watching a video. It was awesome to see how far I could push myself. I finished it all the way through and it sucked. But i feel reeeeallly super great (despite being incredibly sore and sweaty) and I’m ready for tomorrow!

    Thanks so much, this is a fantastic workout

    I have a polar heart rate monitor, and during this workout (me weighing 108, 5’1) I burned 505 calories, taking 55 minuets to complete.
    Yay me!!

  101. Laura says:

    i know you always say your body can do anything your mind makes it, but on the third set of Up Up Down Downs my arms LITERALLY buckled underneath me. I’m DEAD!!

  102. Sabine says:

    9! So sweaty. I wish I looked like Cassey when I work out; my hair just ends up everywhere and it’s gross!

  103. Sandra Hall says:

    One of the best workouts EVER!!!! More like this one, please! 😀

  104. Janina says:

    Was incredible !
    .. died
    …ran through a cobweb

    But I really really loved it ! This is my first calendar !!

  105. Ying says:

    I did this challenge thinking it was 1 set of 20 kettlebell swing, 2 set of 15 burpee, 3 set of 15 box jump and so on, but my 6th up up down down, i was almost dead, that was when i realised my mistake.. needless to say i didn’t complete my set today.

    but this was a great workout, thanks cassey!

    1. Ying says:

      opps by*

  106. Minttu says:

    Such a good work out, I like the spacing between the lower and the upper body moves. Kicked my butt regardless and the up up down downs were the toughest! Weather wasn’t great so I did some butt kicks and high knees at the end instead. Thank you! 8/10 🙂

  107. Kayla-Eloisa says:

    This was so hard! It took me so long to do because at some moments I thought my heart was going to explode! I got rug burn doing this and my band-aids wouldn’t stay on because I was sweating so much. I’m so happy that I was able to just finish this even though it took forever. I’m slowly getting in shape and I love it! Thanks Cassey.

  108. Andrea says:

    Hey Cassey! I have a question about the cardio blast…you make jumping on and off the treadmill look so easy, but I am not that graceful and I foresee myself being launched across the gym if I attempt something like that. I know your workouts are intended to kill us, but I don’t think that is what you had in mind. : ) Do you have any tips for making the transition to/from intervals safer? I know one option is just to manually take the speed up and down, but would you suggest perhaps starting to increase speed earlier (maybe after 20 seconds of rest) so I don’t cheat myself out of a full 30 second sprint? Or is that kind of adjusted for already because it takes some time to decrease speed after the sprint? Thanks!

  109. Melissa says:

    Okay quick question: Should I still do these POP HIIT workouts if I’m trying to GAIN weight. I know it’ll help build muscle but I also feel like it’d be burning a lot of calories that I need to gain the weight that I want…?

    1. Lea says:

      Yes you should still do them. instead of gaining fat, you’ll be gaining muscle! No matter how much calories you’re burning you will still be gaining muscle! Im also trying to gain weight 🙂

  110. Meemee says:

    Well I’m actually little bit depressed now when I see so many of you did 3 rounds of the whole routine and I could do only 6 exercises 🙁 But anyways, I’m looking forward to new exercises because I really want to see how far can I go. 🙂

    Cassie, you are great! 🙂

    1. Lydia says:

      Don’t be! Don’t you dare feel depressed. You did your best. I did my best. We will complete what we can and keep doing our best.

      That’s a PopSTAR!!

    2. Carissa says:

      Don’t worry! I could barely get through them for the first round, let alone 3 rounds of it! I’m sweating like a soggy towel and I barely got through 1 round. D; I tried to start the beginner’s calendar, but lost motivation because I didn’t have a set day for each thing. If I missed a day, I would just do it the next day and keep pushing things off. Even though this is more intense, I feel more motivated to do the workouts, knowing that I have to do it that day (because it feels like there’s no time to make it up!!).

      You’ll get stronger! Just do your best and keep pushing yourself! I’m cheering for you! We will get through this! 😀

  111. Kyuttza says:

    Oh wow. I felt soar a couple hours after my first workout yesterday and I didn’t know how I was gonna get through todays but I did! I pushed myself and I’m giving this a 9. Burpees & up up down down were killer!!

  112. Kayla says:

    The most i’ve ever sweat! Just finished.. I feel bad about not doing to cardio part but it still kicked my butt!

    1. Diana says:

      I always feel bad when I think about not finishing haha. And if I have to pause it and leave the room for some reason I’m always like, ahhh sorry cassey I’ll be right back!

  113. Melissa says:

    That moment when you realize you just did 105 push ups……

  114. Sierra says:

    That was definitely at least a nine for me!

  115. Talya says:


  116. Tanya says:

    Oh my!!!! This was amazing, Cassey! I was just starting to get bored with the regular exercises and wanted to pump it up a little. Well, you must have heard me because this set did pump up the volume, haha!

    Thank you for your hard work and for being a wonderful trainer. Will so take this to the gym in the future as well. <3

  117. Michelle says:

    Are the shoes in your size?

  118. Amanda says:

    I don’t know what is wrong with me. When I did this I just started to cry so much and I couldn’t stop. It’s the 2nd time in a week that I started to cry while I was working out and I don’t even know why. it’s really frustrating. It has never happend before and suddenly it seems like I can’t workout without getting sad or angry. What should I do? I want to be able to workout like I did before and I just can’t.

    1. OM says:

      sorry to hear that 🙁 are you under any kind of stress or pain ? cuz that could be a reason. i would suggest you figure that out and work on it and take a short break from workouts….its okay to not workout sometimes…listen to your body because it does tell you when it is or not ready for workouts….take care!

    2. Jo says:

      Heya 🙂 I’d just like to say that happened to me SO MANY TIMES when doing Cassey’s video and I’m replying cos I don’t really want to see anybody being in that position. I’m sure it’s different for everybody, but when I was going through a situation like that, I look back now and think it was probably because I wasn’t positive enough about myself. For example, I was absolutely unable to do the Tough Love Handles video because my shoulders would hurt so much from the side plank position so I would just give up and think that it’s just not worth it until I looked in the mirror and decided I really wanted to change (or improve) what I’m seeing – then I decided to do a couple more arm workouts until I could go back to that video and actually LIVE through it. So I guess just keep practicing workouts that you are comfortable with and gradually move on to harder things slowly until it pretty much ends up becoming your warm up. Hope this helps, good luck 🙂 x

    3. Z says:

      I totally understand where you’re coming from, when I was doing the Insanity workout I got really frustrated and cried a lot. I think you really have to know where your limits are, if something hurts or if its too difficult for you just stop and breathe and try to relax. Your state of mind is more important than one workout. Take it easy.

    4. Daniella says:

      As a 200-RYT yoga instructor we see this happen to our students all the time. And while you may be shocked at first… a lot of students come to embrace the crying.
      Basically what you may be experiencing is an emotional release during your workouts AND it’s 100% normal. You stated you’re sad/angry during your workouts and for whatever reason…working out is allowing you to release that raw emotion. Hey, it’s better to release while doing something healthy than harming.
      My advice (and I’m not a DR.) is to let it happen! Cry it out & don’t be embarrassed. Cortisol is a stress hormone that releases while we work out. Check it out .

      God Bless 😉

  119. Lydia says:

    Just finished!! Definitely was a 9 for me! I am drenched in sweat, but it felt great to challenge my body like that!

  120. Malwina says:

    wow. It’s constantly too hard for me. I give 10 for that.. Too hard but i did it 🙂

  121. Elisa says:

    8!!!!!I’m on fiiireeeeeeeeee!

  122. Dina says:

    I just did this, and even with the beginner modifications, that kicked my butt!! I’d give it a 9 only because I did it the beginner ways. Doing it normally that would have been a 10!!

  123. Natalie says:

    10/10!! omg, could have given more ahahaha <3
    sweated sooo much!!! THANKS CASSIE! <3

  124. Kaitee says:

    Dude, I was drenched in sweat after that! I give it an 8!

  125. Nicole says:

    Are we meant to do the cardio blast after each set or just after we’ve done all three sets?

    1. Diana says:

      I think it’s after all three. At least that’s what I got when I watched the video

  126. Katie says:

    UGH! I give it a ten! (I would give it more if i could) That was amazing though! Thank you so much Cassey for all your incredible workouts! The calender looks great this month and Im so ready to kick some butt! lol. Again, THANK YOU!

  127. Kenzie says:

    This was so hard! I love strength training but hate cardio, and this was tough for me. I did it once through and my entire body was shaking. I’m working up!

  128. ayeesha says:

    hello cassey
    thx for all of yr work outs i seriously love them especially this one too
    i want to thank u for all yr love, motivation and free work outs
    God bless u
    all the way from Mauritius
    xoxo 🙂

  129. Raina says:

    Is anyone else having trouble logging the workout on weighttraining.com? I keep on getting an “error saving [object object] pop-up. Thanks!

    1. Gisela says:

      I’m having the same problem, but I can’t figure it out… 🙁

      1. Kristy says:

        same problem 🙁

  130. juliet says:

    When I finished this workout I turned into a human water fountain

    1. Lydia says:

      Same. I laid on my floor for half an hour. My eyes burned!!

  131. Sarah says:

    Cassey, you are amazing! I don’t know how you do all this for us and keep it free AND make it better and better! This month’s calendar looks awesome and I LOVE the playlists and the cardio printables! It’s only because of you that I can now do full body pushups. 😛 Now I’m working on pullups. 😀 Thank you so much for all your hard work!!!

  132. Lisa says:

    Solid 10 for me!
    Was only able to do 2 sets today with the cardio. I determined to be able to get through all 3 with cardio!
    The pushups in between are killer in between the rest of the other sets! I got to the up up downs in my second round and I was shaking!!!
    Thanks for the modifications Cassey!

  133. Layla says:

    It. Was. Super. Hard. And I loved it!!! I give it a 10, because I cannot give more lol.
    I thought about quitting in the middle of the first set, but I didn’t. I almost quit after the first cardio blast, but I drank some water and continued. I did it for me and I did it for you… I didn’t want to disappoint you, even though you aren’t physically *here*, but just thinking about how much effort you put in making these workouts made me push myself into beast mode.
    Thank you Cassey!!!

  134. Céline says:

    Done ! OMG !.. I’m sweating so much right now .. But it feels good !
    I didn’t think I was capable of doing this but I was so wrong, thanks Cassey for this amazing workout (even though during it I just wanted to kill you …), this workout was a 9 on 10 for me !
    Can’t wait for tomorrow’s workouts ! 🙂


  135. Cassie says:

    This one was great Cassey. I give it an 8 or 9. I definately took longer then 10 sec breaks in between to catch my breath (mostly after the burpees and leap frogs). PS, thank you fr posting this workout the day before, its great for us early risers who miss out on your new videos sometimes 🙁

  136. Martina says:

    I gotta give it a 10. It was hard, I had to take those 10 sec break to breath, BUT I made it through and I like the feeling, I like to feel my core tight and sore already. Thanks Cassey! It was awesome!!!

  137. Megan says:

    WOOO! Cassey! You’re seriously going all out this month and I LOVE IT. 😀

    I want to do this workout SOOO bad!! I wish I could rate it 1-10..but I can’t!! My feet are all jacked up right now. D:I can do almost all exercises…except for intense running, planks, and lunges. My big toe is messed up so anything that hits it directly in this one spot hurts sooo much!! 🙁 UHGGG.

    Maybe when I’m healed, I’ll be able to try this out. D:

  138. Pinar says:

    Cassey you are sooooooooo sweet. I am looking forward to more videos.
    Greeting from Germany

  139. Lizzie says:

    Just about to start my 2nd set, 1st set was tough as my weakness is definitely cardio/HIIT but hopefully i’ll get better. Currently giving this 10/10 for difficulty.

  140. a popster says:

    this is so hard and intense but at the same time so good for our body. I haven t do the set 3 yet though x.x….

    1. a popster says:

      oops haven’t done/

  141. Veronika says:

    When i saw just one workout i said ,,So easy”…I was wrong! HARD! YOU MUST LOVE IT!

  142. Maddy says:

    I hadn’t realised that with HIIT you were supposed to rest between each exercise – Oops!
    For someone with joint problems I really had to push through on the frog leaps and the burpees but I did it (yay)! If I don’t count my joint issues, this set is a 6 for me 🙂

    HIIT really isn’t the best for my joints but it really does work the body.

  143. Chloe says:

    Hey, I finally convinced my boyfriend to do some pilates with me! Are there any suggestions for male-friendly blogilates videos? Thanks!

    1. Chloe says:

      I’m looking more towards the pilates videos, not the cardio because he already does that and I want to show him something different to what he’s used to! =]

  144. Jill says:

    It wasn’t easy but I powered through and got it done! July is going to be amazing. I have the workout calendar printed and I am ready to hit my goal this month! Thanks so much for your workouts & recipes.

  145. Sara says:

    I was lukng forward to doing dis wrkout and my period strted :'( :'( nd nw m dying cz of cramps 🙁 🙁

  146. Lesley says:

    For me that was a 10! I could only do Sets 1 & 2 before I had to stop because I was about to vomit. :/ Even that took me a total of 50 minutes. It honestly makes me kind of sad/angry that I wasn’t able to finish it, but I needed to listen to my body. I guess my body isn’t inas good of shape as I thought! (I currently weight 216 – I’ve lost 62 lbs in 2 years and still have about another 50 to go before my goal). I’m sure that as I continue with the month, the HIIT workouts will get easier!!

    Thanks for an awesome workout Cassey!!!

  147. Vicky says:

    This whole routine was insaaaaaaaneeeeee! And I love it so much! Thank you, Cass!
    8/10 (45 burpees OMG)

  148. Alie says:

    Thank you for the beginner and at home variations. For me this workout is a 10. But I have already done day 10 of the beginner calendar and a boot camp session today. Too much for one day I think. I only made it through 1 1/2 times, then tried the cardio sprints, and died after the 4th one. It made me sweat for sure and I’m going to try making it all the way through tomorrow.

  149. Kristina says:

    Its was amazing and harddddddddd ! but i made it throught! sweating like a pig but at the end i know i will look like a fox! 😛 thanx Cassey it was great something new and fresh to our calendar workout! <3

  150. Sandra says:

    Hey, is there any site with the videos for this month? So i don’t have to search them one by one?

    1. Marta says:

      Hi Sandra,

      Cassey made playlist s by day on the July’s calendar post! So you can go there and open up dayly videos easily….

      Personally I really prefer to make my own list everyday on youtube: it’s motivational! like I’m responsible for myself and my wellbeing and I’m selecting my videos to workout before I get home and enter beast mode! 😀


  151. kat says:

    You think of everything, Cassey! Thank you so much for including this video and the at-home modifications, I can’t access a gym so it’s great to know I can still use the same workout schedule (and stops me from chickening out and just not doing it!) – stayin’ accountable! You rock!!! <3<3

    1. Laura says:

      idk if i’m blind or something but where are the at home modifications?

  152. Luna says:

    Thank you so much for this routine! I already feel my sweat dripping and my legs burning, this is gonna be awesoommmmee!!! You should win a life-saver oscar for giving all this stuff out for free!! i love youu xxx

  153. Martina says:

    A question abot the cardio part: does x10 mean we have to repeat the 30 sec cardio, on treadmill or whatever, 10 times?

    1. Evelyn says:

      Yes, you run for 30 sec, then rest 30 sec, then do it 9 more times for a total of ten 🙂 Hope you don’t mind that I jumped in and answered?

      1. Evelyn says:

        Or maybe not? Haha.

    2. Lucia says:

      Yes 🙂 After you’re done with your 3 sets, you have to do the 30 sec on treadmill 10 times 🙂

  154. Anna says:

    I have to rate this a 10 considering I couldnt quite finish it.. had to split the leap frogs into sets of 10, and drop the push up on the last set of burpees!

    I couldnt go out for sprinting since I have no stopwatch apart from my phone (and thats a bit awkward) but I did another HIIT video that had 30 second moves. (Cassey separation anxiety?! 😀 )

    So challenging, but I feel awesome now! Just wish Cassey had been there to cheer me on.. but I guess at some point we all have to learn to find our own inner strength as well! 🙂

  155. Cheana says:

    Can anyone tell me if it’s enough to follow the workout calendar, or do I need to add some cardio?
    I want to shape my body and lose some belly fat (not much, there’s only a little).
    Thank you x

    1. Maria says:

      You find cardio, too in the calendar. For example, in Bikini Blaster 1 Cassey alternates cardio moves with sculpting muscles moves. Happy sweating! C:

    2. Demetra says:

      Only the calendar (((((=

    3. Brianna says:

      It should be enough to follow the workout calendar.. Depends on how hard your working though. Sometimes if I’m not sweating I will do a tough cardio workout like food baby hiit. People have lost weight with her videos so I believe that you can by following the calendar

  156. Jullienne says:

    OMIGOD! i don’t think i’ve sweat this much in a long time – n in such a short time! so great! it feels so good to be back!

  157. Pippa says:

    Oh. My. Goodness! Can’t wait to get my gym on! This after a 4 mile run on the treadmill?! I’m gonna DIE (In a nice way!)

  158. Kat says:

    SO GOOD! 8! I wasn’t sure about rests, so the first round I didn’t rest, which was near impossible, and then after that I added 45 second rests.

    For those working out at home–I did this at home when it was too late to feel comfortable running outside, so I alternated jumping jacks/buttkicks for the cardio intervals, mostly buttkicks (7 of the rounds). I did it at a very fast pace so that 30-seconds was hard to finish. Sprinting may have been more challenging but I think it’s a good modification if you are doing this at home and can’t run outside due to heat/darkness/bad neighborhood/etc.

    Thank you so much for those wonderful workout Cassey.

    1. Kat says:

      Oops, *this* wonderful workout, but THESE wonderful workouts applies as well because you have so many of them!

    2. Anna says:

      Thanks that’s a good idea! I myself did another HIIT video of Cassey’s where she did 30 second intervals for 9 moves. I think repeated one. But maybe next time i’ll try this (I like variety)

  159. JOvi says:

    Yey Finally finished the workout! This is pretty intense but loved it so much… BUt is it okay if I did very fast sprints on my own without using a treadmill?

  160. laura says:

    LOve it i done alrady it was for sure a 8

  161. Gloria says:

    I just saw the video… I’m scared!! 🙁 But I’ll do it!

  162. Maxine says:

    Blah Cassey this routine looks so good! But I’ve been having bad wrist issues lately so I can’t do it :/. Any advice?

  163. Nicole says:

    If I cannot do the cardio blast (no access to treadmill and really busy streets around my house), what can I do instead?

    1. Kat says:

      Nicole, I just posted above—I did it at home in my basement and subbed butt kicks and jumping jacks for the cardio blasts. Basically run in place but kick your legs back so it looks like you’re literally kicking yourself in the butt with your heels. If you do it at a very fast pace the 30-seconds should be hard to finish, although maybe not quite equivalent to a sprint.

      I’ve also seen a version of the butt kick which is more like a jump, but Cassey does a butt-kick run in one of her HIIT videos. I can’t remember which video, but that is the exercise I’m referring to.

  164. Brooke says:

    I can’t get the link to work and I really want to win a pair of Nikes ahh!

  165. Anonymous says:

    How many calories does this burn?

  166. Ashley says:

    Ohhh now you’ve got me wanting to invest in a kettlebell! And a medicine ball! Those moves look crazyyyy!

  167. Kayla-Eloisa says:

    I’m excited to do this and scared at the same time. She makes it all looks so easy! It is all worth it though.

  168. Krista says:

    Hi Cassey, I don’t have a treadmill, but can I end the workout with one of your other cardio videos?

  169. Miriam says:

    Thanks so much for adding the at home modifications! I don’t have a gym membership, and one of my favorite things about following your workouts is that I can do them all at home in my tiny studio apartment, and still get a great workout! Really excited for July 🙂

  170. Jordyn says:

    I love this giveaway but the link isn’t working for me 🙁 I want nike frees sooooooooo bad please help!

  171. Kiera says:

    thank you for all the beginner moves. I love that about your videos.

  172. Brooke says:

    I *just* got home from a HIIT run with my workout buddy Twice a week, we do 1 1/2 minutes slower pace run and then a 30 second sprint and repeat that 10 times. It burns like crazy but it feels so good afterward! HIIT is my personal brand of beloved torture :O)

  173. Victoria says:

    Thank you for the at home modifications! I just had to cancel my gym membership (sucks to be a broke college student) so I’m glad you thought of people like me!! 🙂

  174. Christine says:

    Can you please have another way of entering the nike contest? some people don’t have facebooks! AND I REALLY WANT THOSE SHOES! thanks for your consideration and I love HIIT!

    1. Christine says:

      That’s exactly what I was thinking! PLEASE CASSEY!!! I read the post like five times trying to make sure the only way to enter was sharing the post on facebook. 🙁 Btw, love your name. 😉

      P.S.-I just did one round of the HIIT before I take a shower, just to see what it was like before tomorrow. Let’s just say doing three rounds plus the sprints is going to be KILLER. We love you Cassey, but you kill us!!!

    2. s6milerun says:

      I agree on this point….I don’t have time for Facebook and no interest in signing up for it at all. My other responsibilities require any additional time and attention I have left. Although I could see the trade off of winning likes for sneaks, it would be nice if we could all have the competitive edge at winning the snazzy sneakers. Anyhow I’m just obsessed with sneakers to begin with!

  175. fardous says:

    this was 7 on 10 , but i thing with time it will pretty easy

  176. April says:

    I was wondering if it was possible to convert this workout to something I could do at home… would interval running be just as good as the treadmill sprints?

    1. April says:

      Never mind! I didn’t watch the video before commenting, lol… I just read everything. 🙂

  177. Leanne K says:

    Thanks Cassey! I can’t wait to do this tomorrow at the gym since I start my membership tomorrow! 😀 STOKED!

  178. sarah says:

    the design is so cute ahhh 🙂 thanks cassey!

  179. Brooke says:

    How long should you rest between each exercise? Also, what would be a good pre-workout meal for this in particular?

  180. Mariana says:

    this is a 1 hour wokout? or more?

  181. Devon says:

    How many seconds are you supposed to rest between each exercise?

    1. Leanne K says:

      you should probably give yourself 30-60 secs between each exercise just for time to recover and then go straight back into it. don’t give yourself too long because you wont want to start again.

  182. Janet says:

    “This video is private?”