30 Jul

Plyo Hiit Two (A Detailed Review and Guide)

A Review of Plyo Hiit Two by Cathe Friedrich

Plyo HiiT Two has 13 intense moves that will satisfy your craving for an incredible workout in a short amount of time.

All you need is an aerobic step with 2 risers (on each side) and one 10 lb. (or lighter) dumbbell.

The step is used as a tool for athletic moves so even if you can’t dance (or don’t like traditional step aerobics) you can do this workout:-)  (No excuses, girls.)

Here’s a peek at this routine:

Let me tell you everything you need to know to master this workout…

If you use my link to purchase it helps support my business.  Thank you! (No hard feelings if you don’t.)  You can get more information about that here.

Cathe Friedrich doing the Plyo Hiit workout with her aerobic step

Instructor-Cathe Friedrich



Aerobic Step with 2 risers (on each side)

✔ Pro Tip: This guide will be helpful if you’re in the market for an aerobic step: Your Expert Guide to Buying and Using an Aerobic Step

a 10 lb. dumbbell

💥 If you don’t own any dumbbells and don’t know where to start then read this, A Woman’s Guide to Buying Dumbbells.

Length-27 minutes

HRM-201 calories


My rating– A

Important Stuff about Plyo HiiT Two

  • This video has two workouts, Plyo Hiit One & Plyo Hiit Two.  There are several premixes.  The premix that combines Hiit One & Two is the best premix (you can read about that workout here).  This post is a review of the Hiit Two workout.
  • Plyo Hiit Two has 13 intensity moves using the step with two risers.  There are (very) short water breaks in between each intensity blast.
  • You need to really Go For It when you’re doing all these jumps on to two risers.  It’s higher than you think it is.  My advice is to pretend you’re jumping up on to the coffee table or something else that’s much higher just so you know you’re going to make it.  Don’t do this workout with lazy legs.  You’ll kill yourself.
  • Make sure you read to the end for tips on each section of this routine as well as links to a few places you can find Plyo HiiT One & Two.


The warm-up is done on the step, but you only need one riser for this part.

At the end of the warm-up you need to add the second riser to do the main workout.  Also, have your 10 lb. weight close by.  You’ll need it for two of the exercises.

I realize some of the descriptions will sound like fancy aerobics jargon but once you learn the names of all the moves you’ll be able to envision this workout just by reading about it. (Plus you’ll be that much more prepared to try new workouts).

Main Workout (The Exercises in Plyo HiiT Two)

Interval One-Straddle Jump Freeze

To do the first move you’ll straddle the narrow part of the step.  Jump up on the step and land on one foot then go back down to the straddle.  You alternate which foot you land on (like hop-scotch).

The reps are fast.  Two risers will suddenly feel really high.

Interval Two-Over & Over Jumps

Bunny hops over the step are next. This is a lateral jump up and over the step using two feet.

This exercise gets your heart racing because the tempo is really fast.

Interval Three-Knee Off Side/6 Pulse Squats

You’ll need your 10 lb. weight for the third move.

You have to go over the longest part of the step holding that dumbbell.

It’ll dawn on you just how hard this workout is going to be during this interval.

Interval Four-Jump Up & Down/1 Power 7

For the fourth move you jump on the step with both feet four times followed by power 7’s on the step.

Interval Five-Squats in a Box

Squats-in-a-box are the 5th exercise.

The water breaks between sets are really short.  Use them.

Interval Six-3 Wide Box Jumps/1 Plyo Jack

Plyo jacks up on the step followed by a plyo jack on the floor is next.

You must go for it on this move or you’ll catch your toe on the step.  You can do it but don’t half-ass it.  Trust me on this.  There’s no graceful way to trip on the step.

Interval Seven-Fast Feet Straddle Shuffles

Fast feet shuffles straddling the step are next. I’m always off on her count for some reason.  By the last rep and set I figure it out.  Just keep going.

It doesn’t matter if you mess up the count.  Just keep going.

Interval Eight-Forward Back Straddle Hops

Now you do jumps forward and back while straddled on the step (combined with a jump up on the step).

This is the hardest combination for me in this workout.

Interval Nine-Wide Tap Lunges

Wide tap lunges over the length (the long part) of your step are next.

Like before, go for it so you don’t kill yourself on this move.

Interval Ten-7 Power Turning Squats

Power turning squat lunges.

This is the second hardest blast.

Interval Eleven-Over & Back Burpee/2 Tuck Jumps

Next there are two sets of four double jump up/over the step with a burpee into tuck jumps (you may not be able to envision this exercise until you see her do it).

Yes, these are VERY hard but you can do it.  You’re almost done!

Interval Twelve-Corner to Corner Front & Back Lunges

Get your 10 lb. weight for this move. She does a lunge on the step and then turns and does it on the floor while holding the dumbbell in one hand.

I urge you to go slow and not too deep in the lunge until you’ve got this move perfected.  The first time I tried to go fast and deep in the lunge I did something weird to my back.  You don’t want to do that.

Interval Thirteen-Jump Up Step Down/Ski Hops/Power 7

Last exercise! There’s jumping involved, but this one is fun.  Besides, it’s the last exercise.  You got this.

Cool Down/Stretch

Cathe does a quick cool down/stretch at the end of the step segment but keep the video running for the complete stretch.  Do not skip the stretch.

What Now?

I love Plyo HiiT Two.  It’s a great calorie burn for the time spent.  If you don’t feel like doing step you have the option to do Hiit One, but Hiit Two is my favorite of the two.

You can find this workout in several places:

👉 For more details about Cathe Friedrich’s on demand program read, Everything You Need to Know About Cathe Live and Cathe on Demand + Live.


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