Cathe Friedrich Reviews

A Review of Hiit 30/30 (an incredible hiit workout for women)

October 3, 2018

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What if I told you that you could rev up your metabolism all day by committing 27 minutes to yourself?

All 3 routines in the High Intensity Interval Training program are short but intense.  This will be the best half hour of your day.

Give 27 minutes of your day back to your health with HiiT 30/30 by Cathe Friedrich.

Here’s what HiiT 30/30 looks like:

This post may contain Amazon (or other) affiliate links which won’t change your price but will share some commission. You can get more information about that here.

Cathe Friedrich wearing a blue tank top and black tights and doing a jump onto an aerobic step

Instructor-Cathe Friedrich



a gym sized aerobic step

Length-27 minutes

HRM-235 calories


My rating– A

✔ Learn more about buying and using an aerobic step in this post: Your Expert Guide to Buying and Using an Aerobic Step

The Important Information about HiiT 30/30 with Cathe Friedrich

There are 3 short workouts on High Intensity Interval Training. This post is a review of the 30/30 workout.  You can read about the Pyramid workout, too.

30/30 has 16 exercises that you repeat for 30 seconds followed by a 30 second break. You won’t need the step for every exercise.

The 11th (Air Jacks) and 12th (Tuck Jumps) intervals are the hardest.

I like to know how many reps there are for each exercise so I’m going to share it with you. Whether you tend to count the reps off in your head or not, try to keep up with the team.  Every exercise is done as a group.

Do HiiT 30/30 when you’re short on time but willing to do a workout that will make an impact on the rest of your day.

Remember to read to the end of this post for details and tips to conquer every section as well as links to a few places you can compare prices for this video 🙂


There’s a short warm-up using the step.

Main Workout (The Exercises in HiiT 30/30)


Ice Breakers (30 seconds)

39 reps

Rest (30 seconds)


Lunges Touching Corners

This move is done on the floor.  You lunge side to side and tap your fingers to the corners of your step.

There are 35



Power Turning Squat Lunges

37 reps



Power Turning Squat Lunges

Repeat the last exercise but start with the other lead leg.

37 reps



Lateral Jumps

This is a lunge traveling over the top of your step.  There are 30 reps.

Remember how high your step is–do the lunges behind the step (instead of all the way to each side) if you’re in danger of catching your toe at this pace.



High Wide Runs

She does this fast.  Keep your knees up.

There are 42



Fast Feet Shuffle

You need room to move around your step for this exercise.  Don’t rotate around the step if you’re totally uncoordinated, but try to do the arm moves while you stay in place.



Plyo Jacks

You’ll think these are going to be easy but after the first 10 you’ll change your mind.

20 reps



Sequential Power Kicks

There are 33.  Try to keep up with Cathe and the girls.  This set is the same leg over and over.  The next exercise is on the other leg.



Sequential Power Kicks

Repeat the last exercise with the other lead leg.

There are 33 reps, again.



Air Jacks

This is the most challenging move in this program.  Do them all.  Don’t wimp out.  This entire workout is only 27 minutes, you have no reason not to give it 110%.

There are 30!



Tuck Jumps

Get ready for 26 reps



Side Kick/Hammer Punch

There are 19 reps in the set



Side Kick/Hammer Punch

Now you repeat the last exercise on the other side.

There are 19 reps again



Squat Thrust Jumps

This is a burpee with a jump.

There are 13 sets


SIXTEEN (last move)

Line Taps

Try to stay in the squat position (bend at the waist and try not to round your back) while you’re moving side to side.  You should feel this in your glutes and thighs.

There are 38 reps.


Cool Down/Stretch

There’s a good stretch at the end.  Don’t skip it.  You’ll burn a few more calories and your flexibility is important.  Don’t act like it doesn’t matter.

Now What?

I love Hiit 30/30Each of the three workouts on High Intensity Interval Training has a different style but is short and to the point.  Get in and get out.  I like that.

You can find the HiiT program at several different places:

Cathe’s site


Collage Video

And remember you can access every single Cathe Friedrich program with a membership to Cathe on Demand.  

If you love Cathe Friedrich workouts I encourage you to try this out for at least a month.  (I have the full membership.)

This post will answer any questions you have about Cathe on Demand.

Thanks for stopping by!


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