Hiit Mama workouts are timed so time yourself and go as FAST AS YOU CAN!! That is how you get the cardio in. If you are a new Hiit Mama, just start with the workout of the day (WOD)...no need to go back to the first post because we will eventually repeat all those workouts. Make sure and post your time in the comment section so you can track your progress!

Jul 31, 2014

Thursday 07.31.14

3 rounds for time of:
25 butterfly sit-ups
50-foot bear crawl
50-foot overhead walking lunge, 20 lbs

Post time to comments.

no caffeine 
no soda
fruit or veggie snacks

Jul 30, 2014

Wednesday 07.30.14


For time:
20 Front squats, 40 lbs
30 Box jump, 18 inch box
40 Kettlebell swings, 20 lbs
50 Wall ball shots, 10 pound ball

Post time to comments.

 Hiit Mama Denise
(6 months pregnant)
St. Louis, Missouri

"Hi Jenni! I hope your back is healing well for you! I just wanted to say thank you again for the workouts and all of your hard work. It's easy to take these workouts for granted because they just show up everyday on my phone but I know you work at it and for that I am thankful. Thanks again!" -Denise

no caffeine 
no soda
fruit or veggie snacks

Jul 29, 2014

Tuesday 07.29.14

21-15-9 Echo

For time:
8 deadlifts, 60-80 lbs
7 cleans, 20-30 lbs
6 snatches, 20-30 lbs
8 pull-ups (assist as needed)
7 knees-to-elbows
6 bench dips
6 deadlifts, 60-80 lbs
5 cleans, 20-30 lbs
4 snatches, 20-30 lbs
6 pull-ups (assist as needed)
5 knees-to-elbows
4 bench dips
4 deadlifts, 60-80 lbs
3 cleans, 20-30 lbs
2 snatches, 20-30 lbs
4 pull-ups (assist as needed)
3 knees-to-elbows
2 bench dips

Post time to comments.

no caffeine 
no soda
fruit or veggie snacks

Jul 28, 2014

Monday 07.28.14

Three's A Crowd

For time:
30 burpees
300 jump rope
Run 3 miles

Post time to comments.

no caffeine 
no soda
fruit or veggie snacks

Jul 25, 2014

Friday 07.25.14


3 rounds for time:
Run 400 meters
21 Kettlebell swings, 20 lbs
12 Pull-ups (assist as needed)

Compare to 11.14.13

Post time to comments.

no caffeine 
no soda

NEXT WEEK'S ADDED CHALLENGE: only fruit or veggie snacks

"Eating healthy snacks is a simple method for ensuring that your body gets the nutrients and energy it needs throughout the day. If you're on a weight management program, maintaining a regular snack time routine can actually help you stick to your diet, as long as you eat in moderation and choose healthy foods. Snacking is also important for athletes who need to stay in condition for competition, and for children who are still growing.

Healthy Eating Defined

It is important to know how to eat healthy. You should try to get three regular meals per day, in the morning, afternoon and evening, as the Center for Young Women's Health recommends. Ideally, snacks should not substitute for regular, full meals; you should snack when you need extra energy or feel hungry, but don't overeat. Try to eat foods from all the food groups -- fruits, vegetables, proteins, grains, healthy fats and dairy -- in order to get the maximum benefit.

Snacking for Athletics

Athletes and people who engage in regular physical exercise need more energy than those who have a sedentary lifestyle, as Drugs.com notes. However, a busy schedule may make it difficult to get these extra calories and nutrients through proper mealtimes. Healthy snacks allow you to make up the difference without taking too much time for preparation and eating. Snacking before exercise can also give you an energy boost to aid your performance, while having a snack after exertion helps prevent overeating during mealtime. In fact, eating an apple can give you an energy boost similar to coffee or energy drinks but without the harmful drugs and chemicals or the inevitable crash, as well as providing so many nutrients such as 12% of your daily recommended intake of fiber, 10% of your daily recommended intake of vitamin C, and trace amounts of minerals such as calcium, potassium, and manganese. You can't get that in a cup of coffee!

Children's Physical Development

During adolescence, children's bodies start developing rapidly. This process takes a lot of energy, and therefore often leaves kids feeling hungry, KidsHealth explains. Healthy snacking helps meet children's elevated nutritional requirements while ensuring that they don't gain excessive amounts of weight or consume foods that contain unhealthy amounts of sodium, carbohydrates and fats. This is especially important for teenagers, who may tend to opt for unhealthy, nutrient-poor junk foods for their snacks and meals.

Weight Management

Contrary to popular belief, snacking does not destroy diets, as long as it is properly planned. In reality, healthy snacking helps prevent binge eating, MayoClinic.com notes. When your hunger is momentarily alleviated, you will be less likely to overindulge. But it all depends on your choice of snack food. The best options are foods that make you feel full, provide you with nutrients, while still leaving your appetite for a proper meal still intact.

Healthy Snack Choices

There are several foods to choose from if you're looking for a healthy snack. In general, the fresher and less processed the food, the better. Fruits and vegetables are among the most popular, since they contain lots of nutrients with little to no fat and are still very filling. Nuts and seeds, on the other hand, have high amounts of amounts of both protein and healthy monounsaturated fat. However, their high calorie content means they should be eaten in moderation."

Jul 24, 2014

Thursday 07.24.14


Complete as many rounds as possible in 20 minutes of:
3 hang power cleans, 20 lbs
6 bench dips
9 box jumps, 18 inch
27 double-unders (sub 108 single jumps)

Post rounds completed to comments.

January 2014

March 2014

July 2014
 Hiit Mama Erica

"Hey Jenni! Here are my 90 days results!!!  The first pictures are from January (4 months after baby #3).  Second two are after my first 90 day challenge in March.  Last two are today after my second 90 day challenge!  Pardon all of the baby clothes and laundry everywhere!
I am a 31 year old mom of three (6 1/2, 4, and 10 months).  I found HIIT mamas when my second child was 2 1/2.  I was able to lose the last little bit of baby weight before we got pregnant with #3.  I did my best to eat healthy and keep exercising while pregnant, but I don't have a great metabolism and I gained over 45# with baby #3.  At about 5 weeks postpartum I started the WODs slowly.  It took me a few weeks to post my times because I thought they were so slow.  But I kept getting stronger and the weight started dropping.  After the 1st 90 challenge, I had lost 9 pounds, 7 inches and one dress size.  After the 2nd challenge, I lost an additional 8 pounds, 6 inches, and one dress size.  That's 17 pounds, 13 inches, and two dress sizes in 6 months!!  I try to not ever skip workouts (or make them up when I do) and do most of the food challenges. 
Thanks, Jenni, for helping me get back into shape!  I am in better shape now than I ever have been before!  I am doing my first ever mud run with a friend on 7/19 and I am so excited.  I love being a HIIT mama!!"  -Erica

no caffeine 
no soda

Jul 23, 2014

Wednesday 07.23.14


For time:
30 thrusters, 20 lbs
20 butterfly sit-ups
400 meter run
20 thrusters, 20 lbs
30 butterfly sit-ups
400 meter run
10 thrusters, 20 lbs
40 butterfly sit-ups
400 meter run

Post time to comments.

Hiit Mama Stephanie
"Hello my name is Stephanie. I wanted to take the time to thank you for all that you do in creating and managing your blog! It has truly changed my life. I have struggled all my life with my weight. My senior year of high school I decided to make a change and met with a nutritionist. Over the next two years I lost over 130 pounds.  A few years later I got married and became a mom and I put my health on the back burner.  The result was a nearly complete weight gain of the weight I had previously lost. Fast forward to last year. On July 4th I participated in a 5k with my family which was miserable.  I had to walk most of it and finished with a time just over 50 min. After that I knew I wanted to take back my life. My sister in law, ronna, told me about your blog and about two weeks after that 4th July run I completed my first WOD. I was hooked! The ability to compete against myself (and of course check out the other womens times) has given me such confidence and an amazing sense of acconplishment. I look forward every morning to see what workout I will be doing that day! It has changed not only my mind but my body! I have lost 62 pounds and 35 inches over the last year! This July 4th I again ran the same 5k. Not only did I run in the race, but ran the entire thing, including the 3rd mile all up hill, in 38 min! Because of your blog I am a better women not only for myself but more importantly for my family, because I love myself again! And that is a priceless gift you have given me! Thank You!!"   -Stephanie

no caffeine 
no soda

Jul 22, 2014

Tuesday 07.22.14

5 rounds for time of: 
10 deadlifts, 60 lbs
20 wall-ball shots, 10 lb ball

no caffeine 
no soda

Jul 21, 2014

Monday 07.21.22


Complete as many rounds as possible in 20 minutes of:
10 Push press, 20-30 lbs
10 Kettlebell swing, 20 lbs
10 Box jump, 18 inch box

Compare to 04.08.14

 Post rounds completed to comments.

Happy Birthday to my SIL, Jackie!

She has a heart of gold and is hands down the best photographer ever.
Check out her stuff: www.ilovejep.com
(Her boys and my adorable nephews, Rex and Max, pictured.)

no caffeine 
no soda

Jul 18, 2014

Friday 07.18.14


5 rounds for time of:
7 Dumbbell squat clean thrusters, 20 lbs
20 Butterfly sit-ups

Compare to 12.02.13

Hiit Mama Donna
90 Day Challenge IV

"I am a 36 year old mom of two girls (15&6) and two boys (4&1) and have a husband who coaches varsity basketball and teaches high school students, so life at our house is crazy! We live in Eureka, MO and I work from home and needed a quick fix to this body after 4 kids! My sister Denise introduced me to this website and I am so thankful that she did!  I have never gotten into shape this fast and have felt so good before! I played college basketball and I feel stronger now then I did back then!  I have lost 8 pounds since the challenge started...wish I would have checked my inches but I plan on doing it this challenge! Thank you JENNI for all your encouragement and all the workouts you post everyday! Looking forward to the next 90 days!!!!"

no caffeine


"We all know that drinking soda isn't good for us. We know that it would be better for our health if instead we drank [insert pretty much any other beverage choice here]. But there's just something about soda that keeps drawing us back. Whether you call it "soda," "pop," "soda pop," "Coke," or something else entirely, it's a good idea to stop drinking it once and for all. Here's why:

Financial Reasons to Stop Drinking Soda

If saving money motivates you to kick a bad habit, here are the top three financial reasons to quit drinking soda.
1. The out of pocket cost of drinking pop adds up.
The average American drinks 216 liters (that's 7304 ounces, or about 365 20-ounce bottles) a year. If you purchased your soda only at a vending machine, that's about $550/ year. If, instead, you put this into a retirement account for 30 years at a 7% interest rate compounded annually, you'd have about $60,000. Even if you buy your soda at the grocery store for 40 cents a can, that's still $243 per year and over $26,000 over 30 years.
2. You'll make poorer financial decisions by drinking diet soda.
A research study looking at decision making after drinking soda found that "The sugar-free soda drinkers were more likely to choose the immediate reward, even though it was less money and not the best overall decision. "
3. The long term health consequences lead to high medical expenses.
I've listed numerous health reasons to not drink soda pop below — if you have even one of these health problems because of (or it's exacerbated by) drinking soda, your long-term medical costs will skyrocket.  

Health Reasons to Stop Drinking Soda

Here are just a few of the scientifically researched reasons to kick the habit.

4. Soda increases your blood pressure.
A March 2011 study links soda consumption to higher blood pressure.
5. Soda destroys your teeth.
In case your dentist hadn't told you, between the sugar and the acidity, pop is terrible for your teeth. It erodes your tooth enamel!
6. It contains an ingredient banned in over 100 countries.
About 10% of soda flavors contain BVO, or brominated vegetable oil, which is banned by the World Health organization and 100 countries.
7. It makes you fat.
Calories from drinks including soda make up over 20% of the total daily calories consumed by Americans, according to a 2004 article in the American Journal of Preventive Medicine (as cited by WebMD).
8. It may lead to diabetes.
Non-diet soft drinks contribute to the onset of type 2 diabetes. Even if you drink diet, you may not be in the clear (see the study published by the American Heart Association discussed below).
9. It may lead to heart disease.
According to a study published by the American Heart Association, "Drinking as little as one can of soda a day — regular or diet — is associated with a 48% increased risk of metabolic syndrome, a key predecessor of heart disease and diabetes."
10. Soda consumption is linked to osteoporosis.
Soda drinking has been associated with lower bone mineral density in women and children. The phosphorus content of colas triggers calcium loss leading to osteoporosis.
11. Drinking cola can increase your risk of kidney stones.
A study published in Epidemiology found that "Drinking 2 or more colas per day was associated with increased risk of chronic kidney disease."
12. Soda can cause heartburn.
It shouldn't surprise you that highly acidic sodas can lead to heartburn.
13. It's linked with liver problems.
A study found that people with liver problems are also more likely to drink soda.
14. Your soda likely either contains aspartame or high fructose corn syrup.
If you drink diet soda, your pop has some sort of artificial sweetener. If you drink full-calorie soda, chances are it has high fructose corn syrup. There are long debates about these ingredients and studies are not entirely conclusive, but both ingredients are artificial and are likely not good for you.

Environmental Reasons to Stop Drinking Soda

Recycling your pop can or bottle isn't enough to prevent harm to the environment, as soda destroys the planet in numerous other ways.
15. It can take up to 132 gallons of water to produce a 2-liter bottle of soda.
The 132 gallon/2-liter bottle figure includes the water it takes to grow ingredients, and according to a Wall Street Journal article, Coke says that it takes about 1 gallon to make a 2-liter bottle. Chances are the number is somewhere in between. Either way, that's a lot of water.
16. That water has to come from somewhere.
Since a Coca-Cola plant was opened in northern India, the water levels have fallen 18 feet in the surrounding area, and the plant was blamed for it.
17. And the ingredients in the soda have to go somewhere.
According to a German report, the artificial ingredients in soda don't get fully removed by sewage treatment facilities, and those ingredients may end up downstream and even in our drinking water.
18. Be it glass, aluminum, or plastic, all bottles have their environmental costs.
Glass bottles, even if reused, take a lot more fuel to transport. Aluminum cans are only partially recycled, and the mining of aluminum has horrific environmental consequences. And just like bottled water, plastic bottled soda requires an enormous amount of oil to produce.
19. Transportation of soda pop requires a lot of fuel.
Exact figures about how much fuel it takes to transport soda are not evident — but that soda has to get from the factory to the store to your house somehow. And that requires a lot of fuel.

 Don't count yourselves out my soda lovin' Mamas! You can do this and you will get HUGE rewards by making this change! Just one soda a day equals 20 lbs of fat a year!.....And, I heard the nutritionist for the Dallas Cowboys Cheerleaders tell them that carbonation causes cellulite!! AHHH!! I am not saying that is true....but just the thought is reason enough for me right there!! The less soda you drink, the less you will crave it. I can attest to that!