Bikini Series Workout ~ Sandy Sweat HIIT Routine

Tone It Up Sandy Sweat Free HIIT Workout


 ✓ 350k Daily Workouts Complete

 ✓ Over 70k Checkins

 ✓ 85k Meals Prepped

 ✓ Over 21 Million Minutes of Toning Crushed

 ✓ Too Many Gorgeous 🍑 s to Count


If you haven’t signed up for the Bikini Series, it’s not too late! Sign up HERE for your Free Starter Pack, 2 exclusive videos, weekly fitness videos, 2 LIVE workouts a week, recipes, and crazy/amazing/fitspo/inspo/motivation to have the best summer EVER!

This is your very 1st Tone It Up Tuesday workout of the Challenge! If you’re new to Tone It Up Tuesdays ~ welcome! Every Tuesdaywe’re bringing you new workout videos that will tone and sculpt your gorgeous bod. Today’s video is all about HIIT – High Intensity Interval Training! 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 #TIUBikiniSeries 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 Bikini Series Edition with 50+ brand new recipes specifically designed to pair with your Bikini Series Challenge!

bikini series tone it up digital bundle nutrition plan recipes meal


  1. 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!

  2. 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

  3. 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

  4. 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! 😝

  5. 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

  6. 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!

  7. 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

  8. 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!🙌🏻💕

    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. 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!

  9. 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.

  10. 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!


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