Intense Ab Burn // PIIT


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What’s better than burning fat and getting a rock solid core at the same time in a QUICK and FUN PIIT routine? Pilates Intense Interval training is my latest program for those of you who crave something more sweat-inducing but still has the flavor of POP Pilates.

It’s 7 moves. 45 sec on and 15 sec off. Let’s go.

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Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. She is the creator of Blogilates, the #1 female fitness channel on Youtube. In a revolutionary partnership, Cassey’s unique format, POP Pilates© which launched on Youtube in 2009, has become a live class that can be taken at every 24 Hr Fitness gym in the US. She’s the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line.


Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates’ and oGorgeous Inc.’s negligence.


  1. I finished all 4 rounds but because my wrists aren’t as strong all the Frog jumps, plank jacks and mountain Climbers were hurting by round 2. So I had to do some standing cardio for round 3 and 4.

  2. attempted to do it 4x times…hard, ungraceful but at least attempted the rounds.
    had to do the beginners position after the 1st one! ^.^;
    I hope I improve the next time this challenge pops up again!

  3. Sweat falling into my eyes!

    Can't believe I did this 4x!!!
    When I started doing blogilates, it scares the hell outta me when Cassey says do PIIT 4 times and today I just did it!!! Whoa! Pat on my own back! Haha

  4. I am so proud I finished it. 😭 I was contemplating whether to finish the last one or not because I already repeated it thrice. I already said "sorry cassey I can't do this anymore I am so freaking tired." Then something in my inner voice said that "You already finished it 3 times, why not do it for the last time? Why give up?" So I followed the voice inside my head and before I knew it, I am done with the fourth round! Never give up!!

  5. Loved it!
    Imagine doing this with a 10 month old climbing all over you! Now that’s how you bring it up a notch!!

    I’m thinking about doing a video following a blogilates workout with my child making it harder 😂

  6. I have a question please
    If the calander had 4videos a day
    Should i do the 4 vid together or i can do 2 and then rest and do the other 2 ¿
    i want to know if they have to be after each other or not

  7. If you’re like me and can only do this once, then just do it once. I did it once this morning, and I couldn’t go on. It’s now afternoon, and I did it again. I’m going to try and do it one more time today, maybe in the evening. I’m telling myself this “Don’t feel discouraged if you can’t do it four times without stopping. Do it as much as you can, but always push yourself further each time you do it. And you’ll get stronger.” And one day, I’ll be able to do it four times through. Can’t wait for that day!!

  8. So I had a rough day today, and I was feeling pretty down tonight. I was going to skip my workout, but then I decided to go ahead and do it. And you know, I felt so much better after doing this workout! Feeling the strength I have gained from these workouts gave me confidence and made me feel like I'm strong enough to face anything! Thank you, Cassey, for being so positive and pushing us to reach our potential! Love you!

  9. I cannot do the hollow rock. It's a mixture of poor coordination and lack of strength. It's a bummer to not be able to do the exercises. 🙁

  10. Still love your workouts cassey ! Always pushing through yours and I find someone new! Pamela Reif is so amazing to! Her workouts are killin! They're mostly only 10 mins but you're already dying after 5 mins 🙂 CRY but so worth it! Check out her youtube channel, maybe u 2 could make a collab one day. Would be so amazing!

  11. Okay is this that hard? I can't get through the whole workout … It's killing my core muscles 😲 and I hate cardio .. the only cardio I can do is dance 😒

  12. OK GUYS I have a short story to tell ya'll.
    There was a girl last July who had been doing a different workout program, but didn't feel "at home" in that program. She hated getting up and doing the workouts. She wasn't very motivated at all. Then in the last week of July, she found Blogilates. She started doing the daily calendar workouts and felt so proud of herself when she finished the videos. She loved waking up at 6am before school and doing the workouts. It also helped her feel happy AT school! She absolutely loved it. She once came across this video, in August I think. She remembered that she felt shocked when Cassey said "do this four times." She couldn't do it four times. Then she went into the comments and found out there were a lot of girls like her who couldn't do it four times. She wrote a comment saying "I couldn't do it four times" just like many others.So she felt content.
    Then this morning, she realized that she had to do this same video, four times, the calendar said. She was scared. She didn't think she could do it four times.But she wanted to see if she improved. So she did it once. She said, "I'm going to do it twice." So she did it twice. Then she said, "I think I can do it three times." And she cut herself slack if she had to stop for a breather and then continue. And then, after the third round, the video automatically repeated itself, so she told herself, "I guess I have to do it four times now."

    And she did it.

    And YOU can too.

    Yeah, this girl is me. Honestly, I was the most unathletic girl in my class, and in my friend group. But I shaped up. Its just a process called "getting stronger." I couldn't even do this ONCE last month. Yes, this video, I couldn't do it ONCE. But today, I did it four times. And I got stronger. Don't give up. If I could get stronger, YOU CAN TOOOOOOOOOOOO <3 🙂

  13. No Casey you may not have done hollow rocks in a while but not me..I did them four days in a row so I’m super mad right now 😞 but I don’t stop cause I look good

  14. So I have an arch to my back and it hurts during most ab moves? Also my neck can't relax because I cant get my upper back off the mat enough for my neck to be over my shoulders????


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