WOW, you’re already crushing the Fit for Fall Charity challenge!  Take a look at the hashtag #CharityChallenge for some major motivation!!  If you haven’t signed up yet… go HERE to get your free welcome pack and to see all the details!

Today, we’re going full force with a 30 minute HIIT routine guaranteed to leave you GLOWING and feeling the burn tomorrow! This cardio workout is perfect for the gym, a track or along your favorite running trail. The whole workout should take about 30 minutes, but feel free to go through the sequence a second time through if you’re feeling energized.

Let’s GO!


Move reference:

Burpees ~ Shown HERE.

TIU Tummy Toners ~ aka the TIU Tummy Tuck. Shown HERE.

Rock the Boat ~ Shown HERE.

Screen Shot 2015-04-20 at 10.22.30 PM

 Let us know how much you love this routine on Instagram with the hashtag #TIUTeam & #CharityChallenge

Replenish your body post-workout with one of our favorite fall flavored smoothies!  

This blend is protein-rich and nutrient packed and is sure to HIIT the spot ;)

C A R R O T   C A K E   S M O O T H I E


  • 1 cup of fresh carrot juice
  • 1 frozen banana, sliced for easy blending
  • Scoop of Vanilla Perfect Fit Protein
  • 1 tsp cinnamon
  • dash of nutmeg
  • handful of ice

Add all ingredients to the blender, protein powder last, and blend away, baby! Pour, sip & enjoy!

We put together a great Fit For Fall Bundle for all of our new Tone It Up Girls!


Join the Tone It Up Nutrition Plan



  1. Prei says:

    Is it only me who was hoping for a follow along video! :-(

    1. Ashley Anne Schjoneman says:

      I love the videos! They are 100x more motivating since K&K are doing the moves with you— the printables are fine but I would much rather have a video!! :(

      1. Merit Maiste says:

        I totally agree, printables are the best for all us girls on the go :)

    2. Jolene says:

      Me too :( Its hard to stay motivated if it’s just you

    3. Yes – I am too. I actually might just do one of the other HIIT workouts so I can have the video. Sad, I know!

      1. jojo1090 says:

        same, i think i’m going to do Love your body with HIIT tomorrow, it’s one of my favorites!

    4. Kelly Flynn says:

      I actually don’t mind the printables. Sometimes during videos I just find myself going through the motions if I’ve done it a few times. At least with a printable you get some tunes to mix it up with (:

    5. Definitely not just you…Took me half an hour just to get the routine/ moves straight, not to mention I will now need to time everything myself :(

    6. JenniferN says:

      Nope I love the videos. I’ll take that over a print out any day.

    7. Melissa 'Pemble' Young says:

      I definitely find that for HIIT I like videos better. The printables are great for strength moves when you’re counting reps and not time.

    8. Jori Taylor Hodgson says:

      Definitely not only you! I love the videos so much!

      And on a side note, I really feel like I need to get over working out at the gym. I can go there to use the treadmills and run and do whatever other machines….but I feel ridiculous running and then jumping off of it for a second to do high knees and burpees, etc.

  2. Brigette says:

    I love TIU HIIT workouts for morning cardio. Since I have bad knees and can’t run I was disappointed to see this has almost 15 min of jogging. I’m sure my other TIU sisters will love it though! Looking forward to another HIIT video soon.

    1. Kelly Flynn says:

      Try it on another cardio machine! I love doing their workouts on the elliptical and spin bike too (:

      1. Brigette says:

        Thanks for the suggestion Kelly! I’ll have to give it a try spinning sometime. :)

    2. Cynthia Zalewsky says:

      I too cannot run due to severe arthritis in my right knee. I use the elliptical trainer for the running and it works great! I also use the elliptical for the outdoor stair workout (HIIT) video from last year and it is a killer on the elliptical-just crank up the elevation and/or resistance. I pair these workouts with either a Woman’s Running playlist or TIU playlist on Spotify. Both playlists are great for these workouts.

      1. Kim Lundstrom says:

        I have really bad arthritis in my knee as well so I can not run either. I use the rower instead.

  3. Cass says:

    Does this count for 3 miles?? Since its a 30 minutes work out?

  4. Kelly Flynn says:

    I’m so excited to do this workout! I’m training for my first 10K right now, so I’ll probably do this on the elliptical or spin bike during one of my “cross training” days!

  5. Mariah says:

    Can’t wait to do this workout today! I love your printable routines – especially HIIT routines. Thank you for creating such awesome workouts for this community! :)

  6. Amanda S says:

    Man I was hoping for a video :( and a print out :(

  7. Kelly says:

    So disappointed that this wasn’t up when I woke up for my workout this morning :( went with hitty bitty bikini instead

  8. Rachel says:

    I’m actually excited for a printable, I get discouraged with the videos because I can’t go as quickly as K&K

  9. Erica Baumann says:

    Ladies without gym memberships-how do you do this workout outside? Is there an app you use to program the times into? Was also hoping for something with not a ton of running-my knees can’t handle it!

    1. Britt says:

      I use an app called “seconds” for parts of the exercise that doesn’t have a time, for example “30 jump squats” I will just put it in for 30-35 seconds.

    2. Kristen says:

      I use the app IntervalTimer to program these times. It can be a bit of a pain setting them up, but it’s great to have done and it shows on a calendar how often you do each routine.

  10. Britt says:

    Thanks for yet another free workout & printable! I’m sure making all those videos can be expensive & time consuming. You guys are the best!

    1. Semara Simu Shahin says:

      Agree! Plus with their marathon and the TIU Retreat, I understood why there wasn’t a video.

  11. Taylor says:

    So disappointed this wasn’t up until late morning EST – how are we supposed to do our bootycalls over here?!

  12. jojo1090 says:

    I love HIIT but it is way easier to follow along with a video, its tough to constantly look back at the sheet when you want to keep going!

    1. samantha says:

      i agree, i almost never do these types of workouts and just go on to a video instead. it’s too much when you’re sprinting to keep glancing at your phone or paper!

      1. DaniSnark says:

        I felt that way too, but I saw another TIU girl using an app called Seconds Pro and it change my life!! It is basically a talking coach … you put in the workouts and the time you do them and it keeps track for you. I listen to it on my headphones while I run or do the HIIT workouts…check it out!

  13. Christina says:

    Thanks for another fantastic workout ladies! Did this one this morning and it was great!

  14. Kelsi says:

    Thank you for this new routine! I love downloading these to my tablet so I can do them on-the-go! I have a whole K+K workout collection, and my favorites are the ones I can do anywhere without equipment!

  15. pilatesgirl says:

    Just completed the new Fit For Fall HIIT workout! I loved the routine! Perfect for an energizing total body blast! As a bonus I also loved getting to listen to the Spotify playlist while completing this one! Thanks, Katrina for an incredible workout!

  16. Janelle Kruly says:

    Does anyone have any tips for doing these types of workouts without going to the gym? Do you find a local track, go to a park and bring your mat with you, or do you just run around the neighborhood looking like a fool doing squats and lunges on the sidewalk? I live in a fairly urban/suburban environment, so wanted to see if anyone else has come up with a good idea! I’d like to give this a try. Thanks. <3

    1. Jori Taylor Hodgson says:

      My thoughts EXACTLY! I feel so foolish running on a treadmill and then stopping to do different moves and then getting back on the treadmill. Same scenario being outdoors running in my neighbors.

  17. Erin Flora says:

    Leg workout done and 1.5 miles walked with baby in stroller!! #Fitforfall #100forcharity

  18. Merit Maiste says:

    Girls what about some #nutritionplan member bundles? Anyone feel as well like there should be something for us too :)?

  19. Martina says:

    Hello girls!
    I live in Europe..Can I participate to this #charitychallenge even if I’m not american? It would be really amazing to be part of it!
    Thank you so much! :)

    1. Semara Simu Shahin says:

      Participation is international Martina ;)

  20. Nina Arbutina says:

    Hi! Do you do the TIU tummy TONER with a tricep push-up? That’s how it is described in the link, but usually TIU tummy TUCKS are without. Thank you!

  21. Katherine Thousand says:

    Y’all should consider doing some member bundles that DO NOT include the DVDs ;) I already have them! lol

    1. Semara Simu Shahin says:

      What are those? I joined TIU around 3 years ago and most of their workout suggestions include their DVDs, completely understandable but a bit tiring at times.

  22. Leeanne LeClear says:

    For those hoping for follow alongs due to timing there are some great apps out there that you can set timed intervals on! I personally love using Gymboss. You get to create your own timers and when you have a printable like this one you just pop your intervals in save it and start! It’s pretty great.

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