Sandy Sweat HIIT Routine

Tone It Up Sandy Sweat Free HIIT Workout

Let’s get PHYSICAL! Today’s workout is all about HIIT – High Intensity Interval Training! HIIT is one of our absolute favorite types of exercise! With short bursts of intensity combined with toning, you will boost your metabolism like crazy. And it torches calories long after you’ve finished your workout. So it’s basically the best!

All you need for today’s workout is a set of dumbbells and your cute tush…and maybe a hair tie! ;) After you finish, HIIT us up on Insta @ToneItUp and tell us how amazing you feel!!

You can also watch on YouTube HERE!


Download your printer-friendly version HERE!

Tone It Up Workout Printable

Pair your workout with this Orange Dreamsicle Smoothie featured from the Bikini Series Edition! So dreamy! ;)

Tone It Up Best Healthy orange Dreamsicle


1 cup coconut water

1 scoop Tone It Up Protein (we love this with vanilla or coconut!)

1/2 frozen banana

1 orange, peeled

1 Tbsp. coconut flakes

1. Blend all of the ingredients together!

Abs are made with your Tone It Up workouts and REVEALED with your Tone It Up Nutrition Plan! As a member, you’ll automatically receive the all past and future editions of the Plan!

bikini series tone it up digital bundle nutrition plan recipes meal


  1. Those stats are amazing! So much momentum in the TIU community. Love the new workout video. 😘 The bloopers at the end were the best! 🤣

  2. Did this workout this morning for my bootycall…..I love the feeling after a HIIT workout, gives me so much energy for the day :) Thank you so much Tone it Up for such amazing workouts.

  3. This was an amazing bootycall! I was so tired when I got up but this workout totally woke me up. And it is so much fun to train with you girls <3

  4. Love, love, this workout. Made me feel strong. Thanks k&k.

  5. Thank you so much for posting this early! I was able to do it this morning in Europe. Love the workout!

  6. Just finished the daily workout! Exactly what I needed this morning, you guys are the best 😅😘

  7. Loved this workout!! I love that you guys do the entire workout with us, so many “fitness” peeps tell you what to do but they aren’t pushing thru it with you!! Love you girls for that! It always gives me an extra push when I’m struggling to know that you are doing it right along with me!

  8. Those pistol squats though…ouch. ;) haha, thanks for challenging and encouraging us for today; onward!

  9. This was amazing!!! Loved it! Thanks girls!

  10. Loved this workout! Just to clarify, for the 5DMs, are we doing 45 reps of each in total (15 for each of the three sets)? Thanks!

    1. Hi!!
      We recommend doing 3 circuits with 15 reps per move! :)

  11. This is exactly what I needed! Off to a long day at culinary school, this will definitely help curb my cravings!

  12. Love love love this workout!!

  13. No sand in Philly, but I’ve definitely got sweat!

  14. Loved this workout, K&K! The timing for this bikini series worked out perfectly as my husband and I just returned from a 3 week trip to Myanmar, Bhutan, and Thailand. While we did a few hikes and bike rides during our travels, I feel VERY out of shape after 3 weeks away from regular TIU workouts and lifting weights. We’re headed to Europe in June and I’m wondering if you gals could please do a post full of travel friendly workouts (using only resistance bands and body weight)..? I know you did this a year or 2 ago but the links for the workouts suggested don’t work anymore. Really don’t want to lose a lot of fitness during the next trip….especially after working my booty off for this bikini series!! Thanks for all that you do for us!! XO

  15. This workout was fantastic!!!! I love the Bikini Series workouts, and the new recipes!!! Can’t wait to see what else is in store for this series!!! Happy Bikini Series TIU ladies!!! xoxoxoxo

  16. LOVED this HIIT workout! Feeling so good after that booty call!

  17. Ah loved it! I’ve fallen in love with HIIT workouts because of you ladies! Your positive attitude and energy is just so contagious throughout every video! It makes completing the workout “easy” and fun. I love pushing through with you ladies! Thank you for another amazing HIIT workout! I was sweating and my legs were on fire but I felt (and still feel) amazing afterwards! May even do it again this evening! 😝

  18. Those HEE HAWS -WHOA!! Thanks for a great workout !!! xoxo

  19. That was fun!!! The plank moves did me in XD Thank you :) Is there any way I can get the daily work out around 5:30 AM Japan time? I’m in Tokyo and can only see the daily workouts past 10:00 or so and end up having to jog with my dog instead. Which is fine, and he loves it, but then I can’t do my bootycall :( and sometimes too exhausted to do my daily after a day of work and kids. Cheers! Xoxo

  20. Loved this one!! Do you do it one time through or two??

  21. Amazing workout! This will be one of my new favorites!

  22. I’m 7 months pregnant and this HIIT was perfect for me! Everything was manageable yet challenging. Thanks K&K!

  23. Loved this HIIT routine! The timing of the cardio and toning was perfect! Left me breathless.. in a really good way.

  24. Love this workout! Thank you for the new HIIT. This is definitely going to be one of my favorite TIU workouts!

  25. Love the new HIIT routine! Just finished it…I’m dying but it’s so worth it! 💪👙 Thanks K&K for another great start to the Bikini Series!!!!

  26. This was so good I had to do it twice!! 🙌🏼💕

  27. Love the new HIIT routine! Just finished it…I’m dying but it’s so worth it! 💪👙 Thanks K&K for another great start to the Bikini Series!!!!

  28. Oh and those outfits…. need both stat. 😻

  29. Such a good workout for the bootycall. Quick but leaves you dripping in sweat!

  30. Loved the workout! Modified for pregnancy but it was still great and left me feeling energized all day!

  31. This felt so good! Your encouraging words really help push me through and motivate me to keep going! I can do this!

  32. Great workout! Really showed me how out of shape I’m in. My daughter & I did this together and it really is fun to high five someone when you’re done :)
    Day 2 in the bag, whoop!

  33. Great workout ! will definitely be my go to HIIT routine!

  34. I’m sweating like a 🐷!!!

  35. I don’t know what’s in the tone it up water this year but Katrina is just on another level of positive energy in these workouts and social media! Joining this community was one of my best life decisions! I often ask myself on a scale of 1 to Katrina(10)….how happy are you? Lol 😂😂 #getonherlevel

  36. Day 2 is a success! I really enjoyed the meals today, and especially loved the post workout smoothie! I subbed leftover pineapple for the orange, making it a pineapple dreamsicle! Delish! 🍍 Love the daily motivation, thank you #tiuteam!🙌🏻💕

  37. This is awesome!!! It is my first bikini series, I started TIU in Feb and the community is AMAZING!! Thanks for all the motivation and support!!

  38. Great workout! A day late is never to late:) great way to start my day!!!!

  39. Please tell me what I need to purchase to get the bikini series. I’m confused and can’t find a phone number Thanks

    1. Hi babe! You can do the Bikini Series with us for free! We have tons of free fitness videos and recipes and your Weekly Schedule of workouts on! If you want to take your results to the next level, you can pick up Beach Babe 5, a collection of premium workouts. You can also join the Tone It Up Nutrition Plan and you’ll gain access to thousands more recipes and tons of nutrition advice. It’s totally up to you! If you have any more questions, email our girl Stephanie at [email protected]! Xxo

      1. Thanks. I did send an email. But was wondering where to find the free videos. Sorry. Just new to this site. Are they online or only on instagram?

        1. They have a ton of free videos on this website! If you click the three horizontal lines in the top left corner of the webpage, it will take you to a drop down menu. Click “Fitness” and choose a category like “Total Body”, “Booty”, “HIIT + Cardio” for the posts that have workouts. There are a printable PDF files, graphics, and videos (which can also be found on YouTube if you search “Tone It Up”). Hope that helps!

  40. What can I say I loved this routine, it left me feeling a amazing all day long ! #TIUTeam #bikiniseries

  41. I absolutely loved this routine!! You made it incredibly easy to follow, and I love how you explained some of the moves and the correct from before jumping into it. Thank you!!! I was sweaty for sure :)

  42. Is there an archive for the 5 daily moves somewhere? I am planning to start the series a week behind, but I can’t find Monday and tuesday’s 5 DM.

    1. Hi babe! Just jump in and do the Daily Workout for the day you start! :)

  43. This workout is indeed really sweatty!! I have to say that in some moves I couldn’t do all the reps!!! And I just saw the orange smoothie in the end of the article, I am definitely gonna try it!!!

  44. Amazing workout. I was on a business trip from Tuesday until Yesterday and did not have time for this workout, only for daily moves each day and even though I had a horrible throat ache and running nose since yesterday (that awful weather and air conditioner in airplanes) I decided to push through and do this workout. And I have to say it was great. I am going to make the smoothie now and go to bed because I am tired like hell but I am proud of myself that I pushed through.

  45. Perfect workout for before my kids wake up or during naps!! Love!!!

  46. Hey ladies!! Loving everything in the newest Bikini series. BUT can someone help me find the “Totally Toned” workout that’s on the schedule for tomorrow (Tuesday, 5/2)? I’m having trouble finding it!


    1. Hi babe! Check back here on tomorrow for the workout! : )

  47. Hi Ladies! Thank you for that amazing workout! About how many calories are burned during that HIIT session?

  48. Love love love all these workouts and meal plans! Cant wait to see all you girls in DC!