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.

May 10, 2013

Friday 05.10.13

8 rounds for time of:
5 Front squats, 40 lbs
10 Push-ups
20 Butterfly sit-ups

Compare to 01.25.12

Post time to comments.

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol

NEXT WEEK'S ADDED CHALLENGE: reduce sugar intake

On our first 90 Day Challenge, I wrote that reducing sugar "will be my greatest challenge yet!" because I had such a sweet tooth and had to have something sweet after every meal. It used to take everything in me to not eat chocolate chip cookies for breakfast. I have to say though, this time around it is not a big deal to me. Doing this challenge and the Vi-shape shakes in particular have dramatically changed my cravings, particularly for sugar and fatty foods. It has been the best gift ever (along with a flat stomach) to not have those cravings anymore. I still enjoy a bowl of ice cream a couple nights a week but my portions have been greatly reduced because I just don't physically want more than that. I have found that the healthier I eat, the more my body craves healthy foods. It is a win-win! :)

Mamas, I want you to start to be aware of how much sugar you are consuming every day and start to cut back or cut out super sugary foods from your diet. If it is dessert at night, give yourself half of your normal portion. We all know what our own sugary vices are. Let's hold ourselves accountable and start our sugar detox and accelerate our progress on this fitness journey.

Dangers of Sugar

"The dangers of sugar are very serious. Excess sugar intake will do more to derail your weight loss eating plan than just about anything else. If you limit sugar in your diet, you will go a long way to getting incredible results with your weight loss eating plan.

The Hidden Dangers of Sugar

The Dangers of Sugar - When I researched the bad effects of sugar in our diet, I was astonished at how harmful sugar is to our bodies. We've all learned how sugar can rot our teeth, increase our risk of getting diabetes, and make us gain weight. You may be surprised at how many other bad effects sugar has on our system over the long term.

How Sugar Can Ruin Your Healthy Weight Loss Plan:
If you limit your sugar intake, you will be well on your way to building the body of your dreams. That's because excess sugar intake will do more to derail you from reaching your weight loss and fitness goals than just about anything.
The problem with sugar is that it tastes so darn good. Therein lies the rub. If sugar treats tasted like broccoli, it would be easy to avoid them altogether. Because sugar tastes good, it can be very difficult to avoid consuming excess amounts of it. Sugar is habit forming. It is addicting. And that can lead to all kinds of health problems. Sugar has absolutely no nutritional value. Consuming a lot of sugar is the equivalent of taking a daily fat pill.
Once we start eating sugar, it's difficult to stop. The more of it we eat, the more we crave.
Sugar is largely responsible for unwanted weight gain, excess fat, and excess sugar intake leads to obesity for too many people.
Sugar can give us a short-term spike in energy, but then we have an energy crash. Sugar actually robs us of energy, and that creates a vicious cycle where we exercise less, become even more sedentary, and gain even more weight.
Excess sugar intake is one of major reasons why many people don't realize their goal to lose weight or build a lean, muscular body. You cannot continue to take in excess amounts of sugar and expect to build the body that you desire.
There is a lot of media coverage about the dangers of saturated fat (and for good reason), but there is not enough coverage on the dangers of sugar. Limit both sugar intake and saturated fat in your diet, and you will see astonishing changes in your body. You will not believe the difference.

Dealing With Sugar Cravings:
We all struggle with food cravings. If you learn strategies of how to deal with sugar cravings, you will go a long way to reaching your weight loss and fitness goals.
Don't beat yourself up if you give in to the craving. You're human. Beating yourself up over the occasional slip up is only going to demotivate you and discourage you.

How Sugar Can Destroy your Body and Your Health:
One of the dangers of sugar is that sugar raises your blood sugar levels (makes sense). But sugar can also cause hypoglycemia. Over the long-term, excess sugar in your diet speeds up the aging process, increases your risk of getting cancer, heart problems, contributes to diabetes, can lead to osteoporosis, hurt your eyesight, and can cause arthritis.
For you ladies out there concerned about keeping your skin looking young, sugar plays a role in giving you wrinkles and aging your skin.

No Sugar Diet - Benefits of Cutting Sugar from Your Diet:
While we're not suggesting that you never eat sugar (that is extreme), if you adopt a a no sugar diet most days of the week, you will see quick weight loss results.
To put a more positive slant on it, if you limit your sugar intake, you lower your risk of degenerative diseases, slow the aging process, save hospital bills and medical bills, and improve the quality of your life. If you avoid the dangers of sugar, and limit your sugar intake, you'll look better, feel better, and perform better.
If you can discipline yourself to cut back on sugar, your chances of you getting serious results from your weight loss eating plan skyrocket. Cut back on sugar and the pounds will melt off your body.
Eating a lot of foods that contain too much sugar is habit forming. And like any other bad habit, the habit of eating too much sugar can be broken. Begin by cutting back on sugar a little at a time. Progressively cut back even more until you get to the point where you are consuming very little sugar in your diet. Substitute snacks that contain little or no sugar. Over time, it will get easier and easier to substitute good foods for the bad foods. You will train yourself to avoid the dangers of sugar.
We're not suggesting that you never eat sugar. Life is too short to never have candy bars, chocolate cake, and ice cream. Rather, work on cutting back on your sugar intake. The more you cut back on sugar, the more results you will see with your diet plan and your fitness goals.
Save the sugar foods as a way to reward yourself for your discipline with your diet plan. Create an incentive system where you reward yourself with your favorite sugar foods when you reach a weight loss or fitness milestone. This can be very effective in helping you reach your fitness goals."


Denise said...

Boy push-ups, crossed arms on CFSU with abmat
As RX'd

Happy Mother's Day Mamas!

Kim Jackson said...

All bpu
20lb squats.

Kim Jackson said...

Happy Friday and happy Mother's Day :)

Dianaghek said...

18:42 had to have my son sit on my feet for the last 2 rounds of sit-ups

Becky said...

5 rounds boy push ups, 3 rounds girl push ups

Megan Jordan said...

3 rounds BPU, 5 gpu

LeeMac said...

12:40 as rx'd. Boy p/u

Dawniey said...

17:22 those situps are kiler!! For some reason I'm still struggling with those. Need to strengthen my lower back.

Dawniey said...

Oh, amd 30lb weights, a 10 and 5 in each hand.

Kelly said...

13:23 as rx'd.
45# front squats, 2 rounds bpu

Zareena Koch said...

14:45 with BOY PUSH UPS IN ALL ROUNDS. Booya! Take that weak arms. Course I won't be able to lift anything all day.....

the Wight's said...

3 boys,5 girls

mbrous2 said...

17:02 as rx'd with ALL bpu. Happy Friday!

Dede Brentlinger said...

Completed my first ful week, go me :).
Thise su r not nice, need to get stronger in that area as well as in my pu. All 8 rnds were gpu
#12 weights

wow mom said...

35# squats

Erika Sullivan said...

14:05 with 20# front squats. 160 sit-ups, wow!

Rujoco03 said...

13:15 as rx'd except half gpu/ half boy

Nicole said...

12:56 26lb Kettlebell with squats; half & half bpu/gpu

Heather Lipe said...

Super short on time
Did abs before so skipped sit-ups
Body weight squats
All boy pu

Kari F. said...

6 sets of pushups on toes, 2 on knees. Otherwise all as rx'd.

Angie said...

17:32 gpu otherwise as rx'd

Happy Mother's Day everyone!

Brent and Britta said...

20 lbs.
2 rounds of oblique sit-ups

Marjie said...

18:17 weak abs slowed me down. All bpu

Mel said...


Julia said...

45lb bar
90% BPU

Ronna James said...

30# squats

I wasn't feeling well yesterday, so I did yesterday wod after this one.

Danielle St. Cyr said...


Duke~N~Morghan said...


Bean said...

50# db squats
Real p/u

Errolyn said...


13# on squats (need heavier dumbbells)
all gpu
sit-ups were killer; I almost went to only 10/round, but I didn't! I did all 160!

Shawntae Berry said...


Stephanie B. said...

13:30 as rx'd

Katie Fuller said...

40 lbs (finally 90 degrees!)
all regular pu (working harder at getting lower)

aj said...

Ran 3.29 miles this morning
13# dumbbells(10 pounder and a 3 pounder in each hand) front squat
4 rounds of boy pu and 4 rounds of girls, alternating.
And now my abs are already soreeee! :)

Jessica Timmons said...


30lb dumbbells, regular push ups

Maura Sumpter said...

13:51 all boy push ups

Amber Carter said...


Whitney said...

14:45 all bpu.

Ian and Amy said...

14:05 as rxed

PTRunner said...

10:21. Thought It Was 15 Sit-ups, So I Added InThe Time To Do 40 Extra At The End. Used A Smith Machine At The Gym Because That's All That Was Available At The Time. Didn't Realiz It Made It Easier. IF I Need To Do That Again I'd Add More weight

Jennifer P said...

10:37 20lb for squats
Girl push ups
2rounds cfsu 6 rounds gymnast sit ups

Kelly Jonas said...

Second Day!
20# Squats
1/2 regular pu 1/2 modified
mixed cfsu with bicycle crunches, Ouch!!

Jenni said...

As RXed.
Butt to floor squats.
Did 10 boy push-ups.

Heather Foster said...

12:28 subbed squats for shulder press (40 lbs) Knee injury

Berta Crowe said...

16:52 - as RX'd!!!!!!!!

front squats, 44 lbs - very happy with how low I could go!

Push-ups - easy - maybe I should start working on boy push-ups?!?

Sit-ups were okay until after 4 rounds, then struggled through. I'd have had a great time if we only had 10 sit-ups per round! lol

Great week! I hope y'all have a Happy Mother's Day! :)

the Puffs said...

13:34 thanks!

Amy said...

14:24, as Rx'd but my boys were the weights on the last two sets of squats:)

Happy mother's day!

Kimberly S said...


kauffmangirl said...

8:10 65lb front squats and all boy push ups

laura said...

10:11 as rxd.happy mothers day everyone!

laura said...

THen i joined the boys speed camp & did jumpsquats jump lunges, 50 more situps 25 leg lifts, more!

laura said...

THen i joined the boys speed camp & did jumpsquats jump lunges, 50 more situps 25 leg lifts, more!

Living Simple Living Clean said...


tasha said...

8:12 45 lb fs

Jennifer Gores-Todd said...

11:16 all bpu. 20# squats

Cara said...

15:25 gpu rest as rx'd

Brian and Becky Harrell said...

Me: 12:01 As RX'd with 10 BPUs
Anna: 17:32 as RX'd all GPU
Andrew (10 yo): 7:58 15#FS
Dylan (8 yo): 10:25 15# FS

Kathy Cohen said...

10:05, bpu

Nikki French said...

I did this along with Thursdays WOD so time doesn't count for me on this one. My arms/shoulders were dying on the last sets of push ups this WOD because of all of Thursdays, too! ;)

Allison said...

11:07 as rxed

Jill said...


andrea banks said...

My first workout. Whew18 min

Katherine said...

each round I did 5 bpu & 5 gpu
all else as rx'ed

KPgr8ful said...

13:18 as rx'd w/ bpu

Tammy Kelly said...

20 min walk

Been sick with a fever the past couple of days - feels great to get back at it :)

FS 10# (5# ea - need more matching dumbbell sets) ... Rxed rounds and #s

PU on knees - last three sets not nearly as low as I'd like them but I worked to make sure they were in good form ... Rxed rounds and #s

Oblique crunches (10 ea side) instead of CFSU ... Rxed rounds and #s

Anna Briskie said...

12:19 FS-40#, all BPU

Kristin Godin said...

20 pound weights
About 7 bpu's total rest gpu's
Sit ups as rx'd

Gillian Monte said...

20lb front squats.

Lora Halttunen said...

12:00 rx'd

beckylinn said...

28:13 40# squats, gpu. Sit ups were my time suck.

Happy Mother's Day! (And Happy Bday to me!!)

sullyjam said...


As Rx'd! Woop woop!

Mrs. Stamp said...


40# - 20# kettlebell (mother's day gift!) in one hand and two 10# weights in the other - was a bit awkward
knee push ups - with one full one each round
goal was under 16 but got significantly slower each round!

ran 2 k

The Opposite of Imagination said...

12:35 as rx'd
all bpu
Happy mothers day!

LLC said...


Randall said...


Laura said...

14:58, with 25# squats (that's all i had), all regular push ups!

Abby said...

14:37 20#squats, 5 bpu and 5gpu each round

Diana said...

did this workout friday forgot to post my time!

17:15 30# front sqauts, butt very low
cfsu as rx'd

Lea said...

20# squats

one of us said...

13:19 as rx'd and with toe push-ups for 7 of the 8 rounds. Finished with a 45 min spin.

Jana Pace said...

17:29 25# bar squats, bpu

Jen23 said...


mixed boy and girl push ups
halfway thru swapped reps for abs and push ups

Linda Slater said...

as prescribed

Kate Huether said...

12:50 with 30# and all bpus

Melody Hunsaker said...

19:17 sit ups took so much time. WEAK ABS! One day they will be strong. Did first 5 BPUs on first round, also first 3 as BPUs on all the rest.

Rissa W said...

did this on the correct day, forgot to post 12:06 as rx'd all bpu

Maria Ernestine said...

Pat - 11:16 #75

Maria - 11:29 #45 1/2 boy 1/2 girl, then ran 3 miles

Christy Homan said...

13:21 alternated rounds of bpu and gpu

Andrea Robinson said...


Katie Oakes said...

15:25. Did one round in middle of gpu to give the and a break. All other bpu, and 40# squats. :-)

kamaile said...

10:30 as rx'd