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! Also, there are video demos of each exercise we do down the right side bar.

Jul 29, 2015

Wednesday 07.29.15


5 rounds for time of: 
10 deadlifts, 60-80 lbs
20 wall-ball shots, 10 lb ball

Compare to 07.22.14

Hiit Mama Julie
St. Louis, MO
(Happy Birthday Julie!!)

"Hi Jenni! I just wanted to take the time to let you know that your hard work here is very much appreciated. My goal when I started was to be overall healthy, active and toned.  Now, 2 1/2 years later and just a week before my 39th birthday I feel amazing! It's more than just that I feel stronger physically, I feel it mentally. I feel empowered when I complete a tough WOD, or when I beat a previous time and what my body is able to accomplish now that it couldn't even just 6 months ago!  I am also very thankful for the women who follow and comment on this blog as well.  I feel like we are a community of women that helps support each other to be the best at where we are at.  I admire that we are real. We celebrate great times but also are able to share those times when we're struggling and there's no judging. When I read what someone is able to accomplish, it inspires me to push harder.  I love being able to workout from home and be a role model to my family as well.  Your commitment to helping women become stronger in every sense of the word is a gift that is life changing and a blessing. -Sincerely, Julie
PS- I attached a pic of me in my home gym. I'm pretty proud of that arm muscle :)"

Jul 28, 2015

Tuesday 07.28.15

15-10-6 reps for time of:
Thrusters, 20-30 lbs
Knees to elbows

Post time to comments.

Jul 27, 2015

Monday 07.27.15

Double Duty
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 thrusters
Using 20-30 lbs


Heavy Duty
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 thrusters
Using 40-60lbs

Post your time and choice of workout to comments.

Jul 24, 2015

Friday 07.24.15


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)

Compare to 07.24.14

Post rounds completed to comments.

Jul 23, 2015

Thursday 07.23.15

"Lieutenant Murphy" 

For time:
1 mile Run
100 Push-ups
200 Butterfly sit-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Compare to 02.05.15

Post time to comments.

Jul 22, 2015

Wednesday 07.22.15

3 rounds for time of:
10 dumbbell squat clean thrusters, 10-15 lb dumbbells
200-yard shuttle sprint, 50 yards there and back twice

Post time to comments.

Jul 21, 2015

Tuesday 07.21.15


1000 meter run
50 Thrusters, 20 lbs total
30 pull-ups (assist as necessary)

Post time to comments.

Happy Birthday to my SIL Jackie!

Jul 20, 2015

Monday 07.20.15

5 rounds for time of:
25 kettlebell swings, 20 lbs
25 butterfly sit-ups
25 body surfers
25 knees-to-elbows

Post time to comments.

Jul 17, 2015

Friday 07.17.15


5 rounds for time of:
7 Dumbbell squat clean thrusters, 10-15 lb dumbbells
20 Butterfly sit-ups

Compare to 07.18.14


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 earned 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.

Jul 16, 2015

Thursday 07.16.15

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

Compare to 07.16.14 

no caffeine
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar 
drink water every day
no fried food
 get 8 hours of sleep
no preservatives
eliminate wheat
finish strong!