Fat Burn Machine *FULL LENGTH 30 Minute PIIT28 Workout*

Metabolic Cooking - Fat Loss Cookbook

Become a certified PIIT28 Trainer! The workshop is online, so you can do it right from home!

To celebrate the launch of the PIIT28 Trainer Certification, I’m releasing my first ever FULL LENGTH PIIT28 class!

Today you’ll get to experience Pilates Intense Interval Training the way it will be taught as a class by instructors, live at gyms!

This workout combines the fat burning intensity of HIIT and the muscle toning power of pilates! We will start with a quick dynamic warm up followed by six power-packed moves – 45 seconds on, 15 seconds off. After 4 rounds, we’ll do a Core Burnout for your abs!

Today’s class is called FAT BURN MACHINE by PIIT28. It’s a total body cardio and body toning workout.

Your PIIT moves are:

1. Squat Hop
2. Tricep Kick & Dip
3. Push Up Burpees
4. Plank Twist Up
5. Plie Hop
6. Standing Rollover

Now imagine…you can become a PIIT28 certified trainer and teach this class to your own students! You don’t need any pre-requisites. I’ll teach you everything you need to know in the training portal. And when you finish training, you’ll know all the techniques, all the modifications, and how to create your own routines!

Get certified here:

No matter where you live, you can get certified right from home!
Here is where I get all of my music! Epidemic Sound:

My outfit & yoga mat are from:


Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on YouTube, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey’s unique format, POP Pilates©, which launched as a workout video on YouTube in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She’s also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.

With a wide range of free workout videos available, Cassey’s channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!


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.

Source: Credit goes to respacted author.

Metabolic Cooking - Fat Loss Cookbook

Show More

Related Articles


  1. I feel amazing and I'm so proud of myself for finishing this, even though I felt like giving up after the first round and had to take a few more seconds of rest.
    Throughout the last months you've been helping me gain more confidence, self compassion and self esteem while I'm fighting/recovering from depression, addiction and an eating disorder. I don't know if you're going to see this, I just want to thank you. Your workout always leave me feeling like I can achieve anything I want to and that's so powerful and inspiring.
    Thank you <3

  2. What about PIIT viedos for those who have knee joint issues and can't do lunges/squats without pain. Or for those who have neck/shoulder injuries that cause problems doing planks or pushups.

  3. This was soooo intense! I thought it'd be easier after doing those Summer Sculpt workouts. But NOPE! This was insane!

  4. This workout beat my ass so good . I only did 3 rounds but iam so ready to do this again and all i gotta say is Cassey is this all you got!? Cause i want more. Yea im not ashamed to say that doing this for the first time it beat my ass but i want more. Is this all you got cause i want to do more….😈 and none of these moves sacred me at all.👿 these abs ain't got nothing on me Cassey…lol

  5. I seriously thought I was gonna throw up halfway through the workout, but after the fourth round.. I don’t regret doing this at all. I feel so good about myself right now! I love you Cassey 🙂

  6. Does PIIT Stand for Pilates Intense Interval training? You should have named it "PHIIT28" !!! For Palates High Intensity Interval Training. Fit with a PH! bahaha

  7. Second day doing this workout some part I pause a bit longer or am a bit slower with the moves but even if I take a long break I pause the video and make sure I go through each move and round no matter what in the end my body is kinda burning of the heat and the intesiveness of the workout but proud to got through it today! The last move I can't manage to stand so I often do with hands or I rol my legs back again and try again and I did not stand but today I lifted myself a little bit up from ground so progress yay! Love this workout!

  8. Uhhhhh I only did round one and I’m dead. I’ll get there. Maybe a 3 mile walk for the rest of my exercise for the day 🥴