Hitty FeatureBrace yourself for a heart pumping, metabolism loving, sweat drenching, high intensity, bikini craving, calorie blasting, ‘I have crazy trainers’ workout that will leave you GLOWING!

Screen Shot 2015-04-20 at 10.22.30 PM

Oh hot damn, babes. Today’s brand NEW HIIT routine is monumental. We told you were turning up the heat, and this new routine will not disappoint! Get ready for a sweat session that tones, sculpts and blasts major calories! If you want to get the most out of your workouts, in the shortest amount, this routine will HIIT that sweet spot.

HIIT or High Intensity Interval Training is a fat burning approach that WORKS, which is why we absolutely LOVE it. We designed this routine to alternate between TOTAL body sculpting moves and heart pumpin’ cardio, giving your sexy body just what it needs to feel & look amazing come summer.

Don’t be surprised if you also discover a few new moves to break out on the dance floor ;)


Watch on YouTube HERE! 


Download your on-the-go PRINTABLE HERE! Just Right CLICK and Select “Save Link As…”

hiity-bitty-bikini-tone-it-up (1)

hiity-bitty-bikini-tone-it-up (2)

hiity-bitty-bikini-tone-it-up (3)

Screen Shot 2015-04-20 at 10.22.30 PM

 How unstoppable do you feel after this killer workout!? Let us know on Instagram, Twitter & on Facebook with the hashtags #TIUteam & #HIITYBITTYBIKINI!

Instagram Logo Pink


After any intense sweat session, you need the right nutrients to refuel & repair your muscles! Give your body some post-workout love with the sweet sensation below.

Nutrition is the key to reaching your health & fitness goals. For a complete meal-by-meal guide that will totally transform your body, check out our newest edition of the Tone It Up Nutrition Plan HERE.


  • 1/2 cup of frozen raspberries
  • 1/2 of a fresh mango, sliced
  • 1 scoop of vanilla Tone It Up Protein
  • 1/2 cup water
  • 5 ice cubes made with pineapple juice

Directions: Add all ingredients to the blender, liquids first. Then power it up, babe. Blend until smooth and ready for sipping.

Screen Shot 2015-04-20 at 10.22.30 PM

Your Trainers,

Karena & Katrina 



  1. Elisa Looby says:

    Just watched the new workout in work – couldn’t do it for BC as I rise at 4.45am in Ireland, did The Mermaid instead :) Can’t wait to try it later :) Thank you K&K…. xoxox

  2. Guest says:

    That was really hard after a full day of work haha So glad I did it though, definitely struggled to motivate myself. Thanks K&K xo

  3. Arielle says:

    I woke up at 2am and saw that you posted the workout and was able to get right out of bed at 5 for my bootycall. This workout is AMAZING!! I’m still sweating and shaking. A minute has never felt longer. I have something to work up to now as well. What an excellent way to start the day. You took the Bikini Series TO A WHOLE NEW LEVEL! My third year as a member and I’m so impressed and grateful for both of you :D :D <3

  4. Erin Wetzold says:

    Absolutely love it!! My crazy, beautiful, amazing trainers are trying to kill me, but I love it!! Also, I would love to know what you both are wearing in these workouts as well as the BB3 DVD (shoes, pants, etc.)! Thank you so much for everything you’re doing for the Tone It Up Community, I really can’t thank you enough! ❤️

  5. nc185 says:

    Loved the HIITY Bitty Bikini! Awesome way to start the day! Thanks K&K!

  6. Leann Krysiak says:

    This. is. awesome! Kicked my booty, my favorite HIIT by far!

  7. Lindsey Morrison-Daku says:

    K&K are superhuman! My muscles are burning, my whole body shaking and I’m dripping in sweat! I feel awesome. Thanks!

  8. Bri says:

    OMG YOU GUYS. Just did this and IT HURTS SO GOOD! What an intense workout, thanks so much Karena+Katrina! <3

  9. Can’t wait to do this workout!!! Quick question!! If we have our TIU instagram to check in with, do we also need to check in on the community? Thanks! :)

    1. joselinpadilla says:

      I have been wondering that as well.. I have been checking in on instagram only

    2. Karen Kubitz says:

      Only do what works for you. If IG is easier, than do that. K&K always check all the social media to help choose winners.

  10. Emely says:

    This workout was great. I cannot believe how putting all those moves together really does make a difference. Wow! I still can’t wait for the release of the new swimsuits, and for the other new routines to be released.

  11. Tania Dejanira says:

    one word…WOWSERS! I survived the #hittyittybikini sesh! not sure how, but I did! HA! Thank you trainers, love seeing you and feel like I know you! <3

  12. Tania Dejanira says:

    one word…WOWSERS! I survived the #hittyittybikini sesh! not sure how, but I did! HA! Thank you trainers, love seeing you and feel like I know you! <3

  13. Kristi Sawicki says:

    That was intense. I was still so sore from yesterdays workouts– ouch. I thought the intervals were too long- I can’t do 1 min of jump squats, but I made it through :) Can’t wait to try the smoothie.

    1. TIU_SherSher says:

      I agree with you on the length of the intervals… with just getting back at the fitness thing, I really like 20 on/10 off. Much more doable and you could probably work up to those longer intervals in no time that way. Good luck and have fun!

  14. After having two boys back to back and my sister’s wedding in September, your workouts are the perfect motivation! Sometimes I have to pause a workout to put the pacifier back in the baby’s mouth, but I always finish! Thanks for the sweat today! :)

  15. karli_tonesup says:

    Loved this workout, short and so so effective, perfect! Katrina you rocked those killer jump squats haha. Did the best I could, excited to try this one again in a couple weeks and see some improvement, thanks ladies! Good job #tiuteam!

  16. Christina says:

    This one was tough! The jumps are super hard for me. But I made it through! After the workout, I honestly feel amazing! Thank you!!

  17. Chloe says:

    Kat….. where can I pick up a pair of those amaze Pink shades you’re wearing in the #VlogsforSummer post??? Love love love them and I think they might be park of your Oakley’s collection???? love you both!!! ;-)

  18. lindsey says:

    soooo much sweat is dripping off of me after that workout. amazing

  19. maw says:

    I absolutely loved this workout! Did it for my bootycall this morning along with the recommended ab workout. I am wondering if anyone has any suggestions for an afternoon workout that would compliment this one?

    1. Cindy Jew says:

      Pick any of the toning routines in their fitness section to complement this workout. Since tomorrow is abs/booty you may want to take it easy with those routines. Some of my favorites would be the total body workouts 1 or two or bikini arms from last year’s bikini series or else love your total body.

  20. Rose says:

    Had to literally drag my booty at 6am down to the cold basement.And what was waiting for me was a kicker………OOH MOMA……..was on fire in just the second exercise.Way to go guys to get our BEACH BABE SWEAT ON.Thanks for all the motivation………….!!!!!!!!!!!!!

      1. Heather Elwood says:

        Me too! I would have woken up for my booty call it wasn’t for my pup.

        1. I live in a condo and the neighbors below us don’t take too kindly to noise (even a sneeze!). So anything that requires me to jump. I take it to the basement.

          Hope the Bikini Series is going well for you!

  21. Marianne says:

    This HIIT counts as 2 miles to #100bysummer ?

  22. Ashley Anne Schjoneman says:

    Loved this workout. Your HIIT workouts are always amazing. But I had to take a couple breaks…. It was INTENSE!! I want to work my way up to no breaks by the end of the Bikini Series!! I kept telling myself to push through but I haven’t done a HIIT workout in a while… Thanks for the great sweat session though!! :) xoxox!

    1. TIU_SherSher says:

      I used to be able to push through without breaks, but now I need to take more breaks and modify. I think it will be the best indicator of progress when that day comes, good luck!!

    2. TIU_SherSher says:

      I used to be able to push through without breaks, but now I need to take more breaks and modify. I think it will be the best indicator of progress when that day comes, good luck!!

    1. TIU_SherSher says:

      I think it would count for 2 miles. They say that every 10 minutes of intense cardio counts as 1 mile, but not to overthink it.

    1. ALLI3LOVE says:

      What and where is a watch later playlist? How can I get it? thanks! :)

      1. If you have a YouTube account, you automatically have your own Watch Later playlist which is found where you access your channel and subscriptions. When you find videos and click on the little clock icon by their thumbnails, you automatically add those videos onto that playlist!

  23. LaurenM says:

    Holy GUACAMOLE! I knew this would be intense, but DANG! It hurt, but I loved it! Dig deep and power through this one, y’all!

  24. stef says:

    Did not start any of the week 2 bikini series yet, had to take a break due to strong UTI symptoms, I realize it actually as the same first letters as in TIU ! crazy ! I hope to resume the workouts by tomorrow or at the latest Thursday…have a great time exercising ;) it felt so good last week, can’t wait to be back and do it again…

    1. TIU_SherSher says:

      OH boy, have I been there before! I hope you feel better, I always keep cranberry supplements in my cabinet so I can take them at the first twinge of discomfort and then just chug a shit ton of water. Stay away from the juice, too much sugar that can further irritate your bladder and UT. Get better soon!

    2. Amanda says:

      I had that too this past weekend! Sunday and Monday were days off for me! Saturday would have been had I not exercised first thing. Feel better soon :)

      1. stef says:

        thanks, hope you are also feeling better, should get my final results tomorrow, then treatment can start. I am wondering if the intense exercise of last week triggered it, I drank more water than usual so this is strange, oh well it will pass…

  25. Jessica says:

    #HIITyBITTY Bikini check in…Absolutely loved this challenging but great workout routine. Hope everyone else enjoyed it too. xoxo

  26. Diane Klein says:

    I had surgery 10 months ago, I’m working hard to get back in shape! love the routines!

  27. I have to modify workouts like this for my bone disease — jumping is never allowed!! Is there any way you girls could recommend a lower impact exercise instead of jump squats?

  28. Sam&Jang says:

    So sad there are no bloopers anymore :( I always look forward to those funny clips at the end of your videos.

  29. rachp says:

    Just thought I’d squeeze a quick HIIT workout in before lunch…WOW, that burned so so good.

  30. Megan says:

    Just did this during my lunch break…it was AMAZING!

  31. Francce says:

    OOOMG! I almost die this morning! It was so hard doing the cardio moves for a minute. Before the first one I start them at the 40 seg. I hope to get better with this through the weeks!!
    Thanx for this workout, I like all your HIIT workout video!

  32. aliwos says:

    whoa this was a killer! much harder than the HIIT from love your body 2014 (one of my all-time fav TIU workouts).

    i think next time i do this, i’ll re-order some of the moves. i didn’t like how the end was super focused on the shoulders with all the plank variations, my shoulders were dying!!

  33. Jenique says:

    Just finished this routine since I did dance last night! It was hard but I know it will make me stronger in the end!

    1. Karie says:

      anyone can be a winner as long as you do your check ins :)

  34. Venus says:

    It’s my 2nd day and I just did HIITTY BITTY BIKINI workout and it kicked my butt!! I’m going to keep it going!!! You motivate me and I love the workout mixed with cardio and toning!!! Love this site!!! Thank you!!

  35. Devinkarina Blanton says:

    How many calories do you burn when doing hitty bitty bikini workout? 110 calories?

  36. I went to do the video and it wouldnt work! Says its private?? I hope that they bring it back, I love doing the videos because its like Im working out with them!

  37. why is this video just gone and vanished!? just like the Love Your Body Kettlebell routine, just totally gone. I don’t get why these girls do this.

Leave a Reply