12 Minutes to Toned – Total Body


Are you one of those types of people who only has a few minutes a day to work out and STIIL can’t choose between arms, butt or legs?! It’s ok, me too sometimes. That’s why today’s 12 Minutes to Toned workout is gonna target the whole body. We’re gonna get a lot done in a short amount of time!!!

The moves are narrow squats, back behind leg lifts (right), back behind leg lifts (left), straight leg heel lift (right), straight leg heel lift (left), push up dogs & star abs!

Here is where I get all of my music! Epidemic Sound: http://share.epidemicsound.com/sgFTn

My outfit & yoga mat are from: http://www.popflexactive.com


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.


  1. For those of you trying this, after a week or so, you finally get used to it It may be like hell since your body is adjusting to new things, but like with all workouts, stick with it and you guys can do it! Just take your time each day to do this, and you'll be fitter in no time, I believe in yall.

  2. Hey Cassey, thank you so much for making such great workout routines for us. I am following your calendar and challenges from June last year. Earlier I used to workout on and off. Now I'm almost regular except some lazy days. I just love how strong I feel now. My perspective has changed from getting a lean body to a strong one. Cannot thank you enough. Also, your 90 days journey has given me so much inspiration and motivation.

  3. Okay so I wanna run and I have never ran in my life so can someone give me some tips on how to start and if doing this workout can help me become strong enough to tackle running. I wanna learn how to run this year.

  4. i cant wait to try this! it's been years since i last did proper exercising (i hate jogging) but i've tried some of ur past workouts and they are really effective. i look forward to trying this out because its only 12mins long

  5. I'm still sore because of one of your arm workouts I did today and your Peach Booty & Thigh Shaper workout from the 28-Summer Sculpt Programm I did yesterday. Why do I feel like I can't wait to do this workout?

  6. I have a question, I hope you respond. I was working out up up about 3 weeks ago ( nothing heavy, just to stay toned), work got in the way a bit. Anyway I think I might be preggors now and my question is can I get back into working out and what are some good safe exercises to do?

  7. Hey! I found your channel today after my favourite comic artist @/mewtripled on ig spoke about how confident your videos made her feel when she started out with fitness. I'm starting my fitness journey at the moment, as I'm 19 and hella stressed out with exams before uni. Your videos are easy to follow and don't make me feel guilty as a beginner! So thank you <3

  8. Getting ready to do this workout I find Pilates better for me I have asthma and cardio is hard when you have asthma thank you for these videos I found you from the fiton app and loved your workouts but wanted more and now your here did I can cast tho my tv tho do your workouts without straining my neck trying to watch my position

  9. I don't know how to do it when they say "engage the core or squeeze those muscles" and stuff like that.. when i try to engage or squeeze i do the workout wrong and i have been doing at home workouts since nov 2019 😭😭😭 so depressing and i end up crying.. doing various workouts since nov and only diff i see is in my arms and nothing else 😭😭😭 all my clothes are too small for me now.. i hate myself too stupid to follow instructions

  10. I love these 12 minute work-outs! They're short enough that I can fit it in whenever I have time, which keeps me motivated! Add in redoing the 2020 challenge over and over when I can squeeze in 5 minutes for a little extra, and I'm doing a quick, quality workout each day, when I can't manage a longer one.

  11. This is just perfect for when you just want to get some physical activity in. Really targets the muscles and you get a work out even if it’s just 12 minutes!. Also it isn’t too easy nor too hard and the moves are not the most common so it doesn’t get boring at all 😀

  12. Cassey, thank you for not only making us fabulous workout videos, but also videos that are just so PRETTY. The effort you put into your aesthetic is worth it to your popsters. It's like workouts in Barbie's Dreamhouse in the best way. 🙂 <3

  13. Do you have pilates for back pain/spinal conditions? I have both stenosis and bulging discs in my lumbar area and I practice yoga but would like to venture into the territory of pilates. Any advice is appreciated xxx

  14. I know this is irrelevant commenting but Cassey you look so much slimmer than before. All the hard work is evident. I hope you feel confident and happy. You look amazing. Thanks for all your videos.

  15. This kicked my butt and I could not / did not finish but I'm gonna try it for a week or so. I'm out of shape in general. Thanks for making non-fluff workout routines 🙂

  16. I've been all over the Internet and so has my daughter trying to find an outfit that you wear on fit on! LOL the light blue bottoms with the darker blue top. Please tell me where y'all shop its driving me nuts. LOL


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