Cathe Live Review: Lift It Hiit It Live (#155)
Lift It Hiit It Live is a seriously tough cardio / metabolic strength workout. This one really got me! I was breathing hard throughout and completely soaked by the end. The routine is based on Cathe’s Ripped with Hiit (RwH) series of workouts where you alternate cardio intervals with, in this case, metabolic lower body or compound upper body exercises. There is also one other version of this on Live, for the Lower body, Lift It Hiit It Legs (#79), which is also an excellent workout.
The workout consists of ten rounds of two cardio intervals followed by one metabolic strength exercise. There is very little rest between exercises and your heart will definitely be elevated the whole time.
The cardio drills are generally tough plyo moves often repeated on the other side, for the second set, or with a slight variation on the original move, e.g. squat digs & apple pickers. They are also generally quite high rep so you will be feeling these! The only move I really struggled with was the scissor, scissor, wide jump & tuck. These were done so fast that I was always just a little behind Cathe on this one. So I just concentrated on doing the correct number of reps rather than matching her speed.
The strength work mostly targets the lower body and is more there to give you a breather from the cardio (although not much of one!) rather than providing true strength training. However, they are quite high rep so you will still be feeling the work.
Overall, this was a killer cardio / metabolic workout that will really challenge you and all in 37 minutes! It’s excellent for days when you are short on time but still want to get a really tough workout in.
(As a slight aside, for all the Cathletes out there, Al – a crew member from RwH - is in this class (he is on the right on Cathe). It’s so nice to see him in the workouts as he always makes me smile!)
(For more information about Cathe Live, how to sign up & to see all of my Cathe Live reviews, click HERE).
The Workout
Lift It Hiit It Live is a cardio and strength workout, alternating two cardio moves with one strength exercise. The routine consists of ten rounds of this format and you will need light to moderate dumbbells for the strength moves (and one of the cardio moves).
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Lift It Hiit It Live is 37 minutes long and originally aired on 22nd June 2017 (#155). The workout starts with a 3:30 minute warm-up before moving straight into the first cardio drill – air squats. Cardio is shown in bold italics below.
Round 1
Air squats – 32 reps
Pop squats – 32 reps
Alternating side lunges – two 10# dumbbells – 16 reps
Round 2
Jump forward, jump back & quarter turn (left)
Jump forward, jump back & quarter turn (right)
Squat & press – two 10# dumbbells – 24 reps (16 reps single arms & 8 reps both arms)
Round 3
Scissor, scissor, wide jump & tuck (left) – 8 reps (very fast)
Scissor, scissor, wide jump & tuck (right) – 8 reps (very fast)
Marching sumo squats – one 15# dumbbell – one direction & then the other
Round 4
3 rope climbs & attack (left) – 8 reps
3 rope climbs & attack (right) – 8 reps
Forward leaning lunge with lateral raise & knee up – two 3# dumbbells (I used 5’s) – 8 reps
Round 5
Pull & pound (left) – 16 reps
Pull & pound (right) – 16 reps
Alternating crossback lunges – one 15# dumbbell – 16x singles, 4x 3 pulses, 2x 7 pulses & 8x singles
Round 6
Hi-lo punches (left) – 32 reps
Hi-lo punches (right) – 32 reps
Reverse lunge with curl to overhead press / alternating hammer curls – two 12# dumbbells – 8x lunges (no arms) / 4x 1 arm overhead / 4x both arms overhead / 8x hammer (standing) / 4x both arms overhead / 8x hammer
Round 7
Lateral Shoot burpees – 10 reps
Straight burpees – 10 reps
Deadlifts – two 15# dumbbells – 16 reps (2/2 & 3/1 count)
Round 8
Squat digs – 32 reps
Apple pickers – 40 reps
Kettlebell swing to double arm pull down – two 8# dumbbells (I used 10’s) – 18 reps
Round 9
Jacks & then 3 jumps forward & jump turn – 12 sets
3 walk / jogs forward / knee up / jog back / lunge down – 14 sets
Rear lunge with overhead tricep extensions – one 10# dumbbell (held horizontally between hands) – 6x 8 reps
Round 10
Explosive side lunges – one 10# dumbbell (held horizontally between hands) – 24 reps
Lateral hops & jump up - one 10# dumbbell (held horizontally between hands) – 32 reps
Squat toss – one 10# dumbbell (held vertically in one hand) – 32 reps
The workout ends with a 3 minute cool down and stretch.
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