Sign up for the Frisky Fall Challenge… it’s not too late! Just sign up with email below. Find everything you need to get started HERE!

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Are you ready for an incredible, brand NEW HIIT routine!?

This is your Frisky Fall HUMP Day HIIT routine! Move that coffee table to the side because this fat burning, metabolism boosting routine can be done anytime, anywhere! Get ready to sweat & tone…and glow all day long.  Make sure you also complete today’s BOOTY challenge! Find it HERE, in your Weekly Schedule!

Why is HIIT amazing!? HIIT stands for High Intensity Interval Training ~  this type of workout is one of the BEST ways to reshape your body, improve strength and burn fat in the shortest amount of time! And these total body sculpting routines also count towards your #100byHalloween challenge. 10 minutes of HIIT = 1 Mile.

Find more amazing HIIT routines in your Beach Babe DVDs! Beach Babe 1 includes a 20 minute heart pumpin’ HIIT routine that’s perfect if you’re short on time. Beach Babe 2 includes a 40 minute full-body HIIT sweat session that will leave you feeling incredible!

Complete this routine and add 1.5 miles to your #100byHalloween challenge! Wondering what else counts towards your mile challenge? Take a look HERE!

~This video is follow-along style and does not include a printable~

After an intense workout, it’s essential to replenish! Fuel your gorgeous muscles with a complete protein like Perfect Fit! We made the smoothie below…

Chocolate Almond Smoothie

Chocolate Almond Banana!

  • 1 banana~ sliced and frozen
  • 1.5 cup unsweetened almond milk
  • 1 scoop chocolate Perfect Fit Protein
  • 1 tbs cacao nibs (optional)

Add all ingredients to a blender, mix, pour, sip & enjoy!!


Want to take your Frisky Fall challenge to the next level!?

Join the Tone It Up Nutrition Program today!

Nutrition is essential when it comes to reaching your health & fitness goals and we have designed the perfect program to help you get and stay lean with our Tone It Up Program & membership!  #TIUnutritionplan


Learn everything you need to completely transform your body, build lean muscle and enjoy the healthy, energetic life you’re meant to be living! ~ Join the team TODAY! ~


~ Our beautiful members who have found success with the Tone It Up Nutrition Program!~

Have you joined the Frisky Fall Challenge!? Join below!


  1. Liz Phillips says:

    Yay im excited to do this in the morning! :)

  2. Ashley Anne Schjoneman says:

    YAY! :) This is my bootycall! Going to do it right now! Thanks K&K!

  3. Caroline Champoux says:

    Yay!! Thank you ! HIIT are my favourite Workout xoxo

  4. AustineMichelleDavis says:

    Are you guys selling that Tone It Up water bottle?? I LOVE that color!!

  5. Kleine Maus says:

    Please provide an alternative for mums with Diastasis recti.

  6. Claudia Danyluk says:

    Yayyyy! I was hoping you would do another HIIT routine. Now that it is dark in the mornings, getting out to run isn’t my thing. This is great and I love the nice long stretch at the end!

  7. Alexa says:

    yipppeeee i thought (my mistake) that the HIIT video came out tomorrow!! what a great surprise! trying this out tonight for sure

  8. AngelinaAK says:

    Loved this! Nice quick warm up and the stretching at the end made this an energy boosting workout for days you just need a fast workout to get you going. Thanks ladies for doing another HIIT routine. Love, Love, Love you guys!!

  9. Autumn says:

    Kat….I hope this doesn’t offend you but your boobs look bigger than normal lol…

    1. Dana says:

      That’s just what happens when we gain weight. :-)

    2. Kimberly Alana says:

      That awkward moment when a person on a public form comments on someone’s breast size.

      1. Dana says:

        Well Kimberly, it’s a little community! Autumn mentioned what many may have noticed. I just saw overall weight gain.
        No big deal (Oops! Pun not intended)!! :-)

        1. Kimberly Alana says:

          I’m fairly new to the community, but I was under the understanding that it’s supposed to be a positive, encouraging environment. I’m having trouble seeing how that’s remotely positive for someone to read. Essentially it says, “Your boobs look big and you look big.”

          1. Dana says:

            I never said anything about boobs. Yes, I do think there’s been some weight gain. But we all go through weight fluctuations. That’s normal.

          2. Aubrey Green says:

            Maybe she’s pregnant

          3. Kimberly Alana says:

            Regardless, she reads the comments. She didn’t say anything. She was probably thinking “awkward” because.. well.. it is!.
            Whether weight fluctuations are normal or not, there is absolutely nothing positive about pointing out someone’s weight gain (unless they’re trying to gain weight). That is what I can’t get my head around. That’s not good community.

          4. Dana says:

            Oh Kimberly, it’s called *reality.* Welcome to it.

  10. Aubrey Karbassi says:

    quick question- I have very weak wrists, and I actually just sprained one of them a few days ago. Are there alternatives to doing some of the exercises that you do in a straight armed plank position?

    1. Kit says:

      What about doing the planks and plank exercises on your forearms?

  11. Hannah says:

    Great HIIT workout!!!! You girls are killing me. ;)

  12. Marcela says:

    Hi girls!!! How many times got to repeat the booty video… i felt good with just one by now… (my humps burn!!!)

  13. Allison Hemer says:

    Where are your awesome neon NB from, I looked on their website and zappos with no luck!

  14. Caroline says:

    It would be cool if there was some way to make just an audio of this for ppl who may not be able to work out and watch. I’d love to do this along with you girls! But I usually don’t work out at home because there really isn’t enough space. :D If I had you playing in my eye and going along that would be so cool.

  15. Justine Petrie says:

    I was so excited to get a new routine – but ended up being very disappointed that there isn’t a printable version :( I can’t follow along to videos as I don’t have enough room to workout in front of my computer. I have the same problem with a lot of the yoga videos as well.
    Just wondering why there isn’t printable versions for some of the workouts?

    1. Ashley Truan says:

      I usually just write down the routine on paper along with how long they do it or how many times they do it and then that way it is like having a printable! :)

      1. Justine Petrie says:

        Thanks. I’ve actually tried that before but I kept missing things & with my internet being so slow I really didn’t have time to wait for it to load another time. Guess I’ll just have to stick with swapping out the videos for another workout.

  16. Carolyn Salazar says:

    Hey can you guys advice me which moves are ok for pregnancy? Love this workout but I want to be safe. I’m almost 5 months. Thanks!

  17. Kelky Douglas says:

    holly balls that HIIT kicked my butt. Love that its short and sweet, can always do it 2 or 3 times if time permits. Love it

  18. Christina says:

    Karina and Katrina, I hope you read this bc I just want to thank you for doing this. Posting these workouts, these challenges and these videos to help EVERYONE. Even those of us who cant afford to be apart of the nutrition plan. You have already helped me become stronger and feel a thousand times better. Thank you for being accessible to all of us.

    1. toneitupcom says:

      Awww, thank you Christina!! Way to go on becoming stronger!!! xoxo

  19. Ramona Schulz says:

    Did the HIIT Workout yesterday an I loved it. I feel really good today. ;-)

  20. Jess Greco says:

    Need a tone it up water bottle in my life will they be available in the store?

  21. Cassondra says:

    My legs are shaking! Thanks for posting #TIUSassySaturday

  22. Martha Leliefeld says:

    I love your shoes ladies! Where style of New Balance shoes are you sporting?

  23. erbua says:

    More HIIT VIDEOS, please!! I have now found my favorite workouts! Not until trying your HIIT workouts did I start really feeling it. I’m someone who just always considered myself naturally physically weak (blaming it on genes), and there was nothing I could do about it. But now I’m starting to feel stronger. Thank you! Can’t wait for more.

  24. I’m so happy to have found this routine.. my new go to for life as a road warrior!!

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