Cathe Friedrich Reviews

A Review of the HiiT Double Wave Pyramid Workout (it’s short & sweet)

June 20, 2022

should you set up your home gym in your garage? here's what you need to know

should you buy a peloton? here's how to decide

You'll also love

tell me more

I'm Mickie. Co-founder and CEO of One Strong Southern Girl. Our team is here for you. We want you to remember us because we helped changed your life. 


When you’re short on time but craving a good workout (Double Wave) Pyramid is perfect. You really have no excuses to avoid this routine.  You don’t need any coordination, equipment, or time.

Here’s a peek at HiiT Double Wave Pyramid:

Let me tell you exactly what you need to know before you hit play…

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.

Instructor-Cathe Friedrich


Equipment-mat (for stretch)

Length-30 minutes

HRM-237 calories


My rating– A

Important Stuff about HiiT Double Wave Pyramid

The High Intensity Interval Training video has 3 workouts: Double Wave Pyramid (aka Pyramid), 30/30, and 40/20. 

Each workout is about 30 minutes of high-intensity cardio.  This is a review of the Pyramid workout.  

Double Wave Pyramid has two sets of 5 exercises.  Starting at 20 seconds for the first circuit interval, you add 5 seconds to each circuit, doing the 5th circuit exercise for 40 seconds.  Your rest between exercises is equal to the length of the circuit, the exception coming after the last exercise when you get a minute to rest.

You go up the pyramid doing 5 exercises and then you do four moves going back down the pyramid.  You end back at the 20 second interval.

It’s a Double Wave Pyramid because you repeat all nine moves in the same pattern for a second pyramid.

This is my favorite workout of the three on this video, High Intensity Interval Training.

All 3 workouts are amazing but I love that you don’t really have to drag out any equipment (for Double Wave Pyramid) to get started.  (You only need a mat for the stretch at the end).

There’s a countdown clock for each interval. I Love that!

I tend to count every rep no matter what exercise I’m doing, so for other ‘counters’ out there, I share with you below the number of reps in each grouping.  You can print this workout and be completely prepared for each exercise (you’re welcome 🙂 ).

Remember to read to the end of this post for tips on each section in Double Wave Pyramid as well as links to a few places you can compare prices on the High Intensity Interval Training program. 


There’s a short aerobic warm-up.

Main Workout (The Exercises in Double Wave Pyramid)


20 seconds: Plié Jacks, there are 23

20 second rest

25 seconds: Tuck Jumps, there are 22

25 second rest

30 seconds: Power Scissors (alternating legs), there are 30

30 second rest

35 seconds: ¼ Jump Turns (right), there are 21

35 second rest

40 seconds: 3 Jumps Forward and Jump Turn, there are 12

40 second rest

35 seconds: ¼ Jump Turns (left), 21 reps

35 second rest

30 seconds: Squat Jumps, 26 reps

30 second rest

25 seconds: Mountain Climbers, 28 sets

25 second rest

20 seconds: Air Jacks, 19 reps (there are only 18 reps in the second pyramid)



Repeat everything!


Don’t make excuses to skip this.  Flexibility is important.  Just do it.

Now What?

Double Wave Pyramid from High Intensity Interval Training is a great program.  If you’re looking to add a few compact cardio workouts to your routine then consider investing in this video.

You can find the HiiT video with this workout in several places:

Cathe’s site


Collage Video

And don’t forget about Cathe on Demand.  You can access this routine (plus all of her other workouts, there are over 300!) with a membership.  I love it.  This article will help you decide if it’s right for you.

Thanks for reading!  You’re awesome.  Just saying.

Recommended for you

A Review of HiiT 30/30

A Review of Plyo HiiT with Cathe Friedrich (one of the best HiiT workouts for women)

Ten Cathe Friedrich Workouts that will Change Your Body

How to Sign up for Cathe Live or Cathe on Demand + Live

Leave a Reply

Your email address will not be published. Required fields are marked *

search the database!

Excuse me...Do you have any articles on...

get it now

Don't waste another minute trying to piece together all the right workouts and equipment for the 'perfect' plan. Download a blueprint with all the steps in one place.

Your home exercise roadmap.

free guide

Take me to the quiz

Get matched with the on-demand library that aligns with your workout style, equipment and goals by answering a few questions!

Have you taken our

Workout Personality Quiz?