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 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!

Jul 17, 2014

Thursday 07.17.14


For time:
Run 500 meters
50 Butterfly sit-ups
Run 1,000 meters
30 Butterfly sit-ups
Run 2,000 meters
20 Butterfly sit-ups

Hiit Mama Corey
90 Day Challenge V

"My name is Corey and I'm a 26 year old full time audiologist in downtown Chicago!  After graduate school, my residency time, and getting married I was looking for a way to get back to the athletic girl I was before all of that!  I found your sight on a Pinterest post last year and when my family started a biggest loser contest I started "the year of the six pack"!  I followed your workouts everyday for the whole year!  Thanks for the great motivation and workouts!  None if this would have been possible without you!"- Corey

no caffeine

Mamas: send in your before and afters with permission for me to post them and I will name a WOD after you!! hiitmamas@gmail.com

Jul 16, 2014

Wednesday 07.16.14

10 rounds for time of:
sprint 100 meters
10 squats
sprint 100 meters
10 Burpees
Rest 30 seconds

Compare to 07.11.13

no caffeine

Mamas: send in your before and afters with permission for me to post them and I will name a WOD after you!! hiitmamas@gmail.com

Jul 15, 2014

Tuesday 07.15.14


3 rounds for time of:
Run 300 meters
20 Wall ball shots
10 Push-ups

Compare to 01.28.14

Hiit Mama Katie
90 Day Challenge I

"Thank you so much for the workouts! I'm done with my first 90 day challenge and excited to start the next one! I was already pretty happy with my size/weight, but I wanted to tone up. I lost 1.5 lbs, 1" off my chest, .5" off my waist, and .5" off my hips. I finally have abs and a booty (not just a butt) and I know I look and feel better than I ever have! Thanks!" - Katie
no caffeine

Mamas: send in your before and afters with permission for me to post them and I will name a WOD after you!! hiitmamas@gmail.com

Jul 14, 2014

Monday 07.14.14


 For time:
15 Squat cleans, 20 lbs
30 Knees to elbows
30 Box jump, 18 inch box
15 Bench dips
30 Push press, 20 lbs
30 Double-unders (sub: 120 jump rope)
15 Thrusters, 20 lbs
30 Push-ups
30 Burpees
300 feet Walking lunge holding 20 lbs

Compare to 07.15.13

Post time to comments.

Hiit Mama Gillian from
90 Day Challenge II

"I lost 8 pounds, an inch off my waist and half an inch off my hips! I feel awesome and not as tired. 10 more pounds and another inch off my waist and I'll be back to pre-baby me! This is first time that I feel like my goal is within my grasp."  -Gillian

Welcome to the Hiit Mamas
 90 Day Challenge VII !!

Here we go Challenge Mamas... 
For the next 90 days we will be 
pushing ourselves harder, 
eating healthier,
 getting tighter and harder,
 and getting bikini ready this summer so we can be 
stronger, healthier 
and HOT!

This is how we will do it:
1. We will do the WOD Monday through Friday and push hard to go faster and do more. We will not cut corners. We will not quit. We will not substitute (unless absolutely necessary). We will kill it and we will progress our bodies to the ultimate goal. If you are trying to lose more than 10 lbs, you will add a 1 mile run (or some other sort of cardio) after any WOD not involving a run.

2. We will drink the Vi-shakes everyday. If you are trying to lose more than 20 lbs, you should replace 2 meals a day with a Vi-shake and have a balanced 3rd meal. If you are trying to lose less than 20 lbs or want to get rid of that last layer of pudge, you should replace 1 meal a day (I do lunch) with a Vi-shake with an optional 2nd shake post-workout for optimum muscle growth and health. If you are underweight and are trying to only build muscle or if you are nursing and should not cut calories, you will add a Vi-shake to your post-workout routine or add 2 Vi-shakes, 1 before the WOD and 1 after for maximum results.

3. Now for the added challenge: each week I will challenge you to add or remove one thing from your diet or lifestyle that is not benefiting your health or progression. Once the week is over, you will continue with that challenge for the duration of the 90 days, adding something new each week. I will announce every Friday what the next weeks added challenge will be.

4. Track your progress and results. Today ONLY I want you to weigh yourself, take your before picture in a sports bra and shorts or bikini (front, back and side), and measure your chest, waist, hips, biceps, and thighs. This information is for you only. Keep it safe somewhere. Post your times on hiitmamas.com after every WOD as well as how you are feeling, changes you are noticing, etc. Don't weigh yourself again until the 90 days is over, taking into account that muscle is heavier than fat. Our improved times, measurements, and how our after pictures look will be the biggest indicator.

no caffeine

 Mamas: send in your before and afters with permission for me to post them and I will name a WOD after you!! hiitmamas@gmail.com

Jul 12, 2014

Saturday 07.12.14


Congratulations Hiit Mamas!
You have completed your 90 Day Challenge! 

Today you will give your self a pat on the back, heck, give yourself a big slap on the booty, you've eared it! Today you will also weigh yourself (hopefully for the first time in 90 Days!), take the same measurements you did on Day 1, and take your after pictures!!
I am so proud of all of you and what you have accomplished in the last 90 Days and I can't wait to hear about and see your results. 
The final challenge that I will give you is to share your accomplishment. If you are proud, post your results and before and after photos on our Facebook page and your Facebook page. If you are a little more shy, send me your results and photos (hiitmamas@gmail.com) and I will chop off your head and post them anonymously (with your permission) on our upcoming 90 Day Challenge WODs. You will also get a WOD named after you for sharing. It will be such a motivation and inspiration to all of our new 90 Day Challenge Mamas to see what you have been able to accomplish during your 90 Day Challenge.
Then get ready for your next 90 Day Challenge coming up on Monday. The additional challenges will all be the same for you, so just keep up the good work and look for more ways to improve your diet and lifestyle along the way.

join the challenge
start 2014 off strong!

no caffeine
Caffeine is a drug stimulant found in coffee, tea, soft drinks, energy drinks, dietary supplements and certain foods. Though caffeine may pose some benefits, such as mental sharpness and increased energy, it can also pose dangerous risks. People respond differently to caffeine, so risk for such dangers varies. Excessive caffeine consumption heightens a person's risk for harmful effects.
Reduced Bone Strength
Excessive caffeine intake may cause the body to rid itself of calcium--a nutrient vital in supporting bone strength. People at risk for osteoporosis, a condition characterized by brittle bones, may exhibit higher risk for osteoporosis and bone fractures if they consume caffeine regularly. According to research published in the Journal of Bones and Mineral Research in Dec. 2009, elderly women are at highest risk for caffeine-related bone problems. Elderly women who lack calcium in their diet and consume caffeine frequently exhibit greater instances of osteoporosis and bone fractures than women deficient in calcium who do not consume caffeine.
Increased Blood Pressure
Increased blood pressure often occurs when people have blockage in their arteries, adhere to diets high in saturated fats, exercise too little or are genetically predisposed to high blood pressure. Caffeine intake can also trigger blood pressure spikes. According to Mayo Clinic hypertension specialist, Sheldon G. Sheps, M.D., the amount of caffeine found in two to three cups of coffee can raise a person's systolic pressure (the top number in a blood pressure reading) 3 to 14 millimeters of mercury (mm Hg) and diastolic pressure (the bottom number) 4 to 13 mm Hg. Such increases prove particularly dangerous for people with high blood pressure or heart-related diseases. In general, people who consume caffeine regularly or in excessive amounts may exhibit higher blood pressure than people who do not. Caffeine found in energy drinks and dietary supplements is often accompanied by additional stimulants, such as the herbs guarana and ginseng. These herbs exacerbate blood pressure risks.
Caffeine may lead to physical dependence. In an interview with U.S. News and World Report, professor Roland Griffiths, of Johns Hopkins School of Medicine explained that though people are hesitant to consider caffeine addiction a drug addiction, the basic mechanisms by which people become dependent upon caffeine are similar to classic drug addiction. As with any addiction, withdrawal symptoms arise when those addicted to caffeine reduce or eliminate caffeine from their lifestyle. People who routinely drink coffee in the morning may experience withdrawal symptoms if their coffee is delayed or missed. Symptoms of caffeine withdrawal include headache, lethargy, foggy thinking, depressed or irritable mood and even nausea or vomiting. Excessive or frequent caffeine intake pose greatest risk for addiction. 
Emotional Effects
Excessive caffeine intake can disturb a person's moods and emotional health. According to research published in the journal Drug Alcohol Dependency in September 2008, nervousness, restlessness and anxiety are common consequences of caffeine toxicity. People may have difficulty sitting still and may develop heightened paranoia, jealousy and other worrisome emotions. Once the stimulant effects of caffeine wear off, the post-caffeine "crash," or drop in mood and energy, may pose added emotional side effects. People with depression, anxiety and other psychological disorders may hold higher risk for adverse emotional effects.
Excessive caffeine consumption may cause insomnia, which is a common sleep disorder characterized by difficulty falling to sleep, remaining asleep or having nonrefreshing sleep for at least four consecutive weeks. According to the National Sleep Foundation, seven out of 10 people who exhibit the highest caffeine intake have insomnia. The more caffeine a person consumes, the more likely he is to develop insomnia. Insomnia causes daytime sleepiness and often leads to further caffeine consumption, as a person struggles with daytime wakefulness. Caffeine-induced insomnia may also cause mental fogginess and reduced cognitive abilities. If left untreated, insomnia may increase a person's risk for weight gain, obesity, mood swings, dependency on sleeping pills, reduced immune system function and automobile accidents.
Physical Effects
Caffeine toxicity also affects a person's physical well-being. According to the Mayo Clinic, excessive caffeine drinkers may develop nausea and additional digestive symptoms. Caffeine in any amount is known to increase a person's heart rate and blood pressure; over-consumption of caffeine may have dramatic negative effects. People with heart-related health conditions, such as hypertension, or high blood pressure, may have increased risk for heart attack. Heart palpitations and arrhythmias, which are irregular heartbeats, have also been reported. Muscle tremors, extreme shakiness and headaches may also occur. When shakiness is severe or coupled with intense irritability, risk for accidents and injuries increase.

If those aren't enough reasons, I don't know what is!? Challenge yourself. I know this will be hard for some of you but you have nothing to lose by trying it for 90 days....only insight and health to gain. Start on Monday, if you have to have coffee, go buy some decaf. Get ready, here we go!! :)