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 19, 2013

Friday 07.19.13

squats- 50/30/15/10
push-ups- 20/15/10/5
sit-ups- 30/25/20/15

*This means do 50 squats, 20 push-ups, 30 sit-ups, 20 lunges, then start back with 30 squats, 15 push-ups, and so on...

Compare to 03.02.12

 Califit Mama Julianne

"I just finished the 90 Day Challenge! THANK YOU! I didn't weigh myself for the whole 90 days..... and... I didn't loose any weight. Starting weight 160.2, ending weight 160.0. I did however loose 6 5/8 inches overall and gain strength and stamina. Thank you so much!  I look forward to continuing and more changes!" -Julianne

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."


Lynn said...

9:11- butt is raw from 7/19 WOD so I subbed rowers for sit ups. Also, I messed up my pu reps and did the sit-up reps by accident.

Followed this with yesterday's WOD.

Looking good Julianne!

Lynn said...

*7/17 WOD ruined my butt. :)

Kristin said...


Denise said...

11:27 as RX'd
Deep squats (as close to butt to floor as I could get)
Full boy push-ups without any struggle! I've done a thousand push-ups this week--and I can tell how much easier they are getting.

Happy Friday! Thank you Jenni for all these workouts. I've been following since November and on Fridays I look forward to the next week's workouts.

Great job with the 90-day challenge mamas! You all look fantastic!

Living Simple Living Clean said...

K= 9:24 J=9:24

martha said...

11:11 as rxd

mbrous2 said...

All bpu
Focused on form.

Zareena Koch said...

12:50 as rxd. Actually, on Fridays I look forward to two days of no possible burpees! Thanks for workouts....hard but effective!

Samantha Queen said...

11:17 as RX'd

Kelly said...

All gpu
Reverse lunges

Brittany said...

13:03 as rx all boy pu

Amanda Rigby said...


Rissa W said...

Knee to floor on lunge, butt as close to floor as I can go on squats.
Feeling my hamstrings this week. I've been working on my form with all exercises, so maybe I've corrected something that I wasn't doing quite right!

Julie said...

Worked on deep squats
All bpu
Arms crossed on half of every round
Knee to floor lunges

I have definitely felt EVERY workout this week! Thanks for helping all us mamas!!

James Family said...
This comment has been removed by the author.
Rachael said...

Arms crossed bsu

James Family said...

12:07 as rx'd
first round gpu, last three rounds bpu.

Also did 7/11/13 wod. It was brutal.

Aly said...

Crunches for SU, my butt is raw too! :D
Reverse lunges

Kari F. said...

Julianne, WOW!

Shawntae Berry said...

CF mamas Northglenn
Shawntae 7:05
Janel 10:50
Megan 10:16
Jen 7:03
Jina 7:03
Holly 8:47
Karissa 12:59
Riley 8:04
Jane 8:02
Sharadee 12:30 (lots of kid breaks)
Robyn 11:30 (approx)

Miranda Hoberg said...

10:03 last 5 push ups were boy!

Ian and Amy said...


Guénola Sostre said...

Do 20 lunges mean 1 lunge esch leg equals 1 rep?

Guénola Sostre said...

14:32 as rx'd

Duke~N~Morghan said...


Cassie Bumcrot said...

23:20 - with toddler interruptions and holding him during a few squats. I have the same question about the lunges. When it says 20, I'm doing 20 on each leg. Or is it supposed to be 20 total (10 on right, 10 on left)??

Jenni said...

Lunges are always total, so 10 each leg.

Jenni said...

Lunges are always total, so 10 each leg.

Sarah said...

9:45 all gpu's

Nikki Sawulski said...

15:02 bpu

Danielle St. Cyr said...


Katie Fuller said...

30 lbs on squats
My butt was still raw too! Subbed steam engines (standing sit ups) for bsu.

Jenni said...

Butt to floor squats
Walking lunges

yarei said...

23:10 and proud of it!

Lisa Cisneros said...

14 min.

The Merriman Family said...

8:46 as rx'd

The Merriman Family said...

8:46 as rx'd

LeeMac said...

On the beach
Walking lunges

Jessica Timmons said...


Donette said...

11:29. As rx'd. Happy Friday everyone!

Kari F. said...
This comment has been removed by the author.
Kari F. said...

10:47. It's dinnertime here. Normally I'm a morning workout mama. Felt great, just what I needed!

Oh and my butt is raw too. Owie!

Heather Foster said...

Subbed KTE in for lunges 10/8/6/4
Knee injury

Jennifer Gores-Todd said...


Lea said...

9:36 as rx'ed

Diana in Maine said...

14:42 as rx'd

Tamara said...

feeling this weeks squats!!! :)

Katie C. said...

Had timer issues so my time started after the first round of squats and push-ups. 11:58. I worked on form today. Squatted and lunged closer to the ground and did the same with push-ups.

Bethany Ingram said...

9.40 all boy

jroweton said...

Reverse lunges

beckylinn said...

17:19 knee push ups

Brian and Becky Harrell said...

BPUs last 2 rounds
Ran 5k this morning

KPgr8ful said...

Much to b proud of Julianne! Yippee!

Deep squat
Knee to floor walking lunges

Afterwards, ran about 3.4 outdoor miles (29:00).

Kjnobes said...

9:43 - rounds with GPU and 2 with BPU. Had to sub crunches for sit-ups( rear is raw from earlier this week still).
Wasn't sure on how to count the lunges so added more at the end.

Kate Huether said...

11:02 with deep squats, gpus, bsus, and walking lunges.

KIM said...

14:46 as rxd. This is my first time to post! So excited to be joining in!

Steph said...

8:45 : )

Heather Lipe said...

Boy PU
Sub crunches (tailbone hurts with sit-ups)

Maura Sumpter said...

Completed on 7/22 after group step and 7/22 wod. 10:45. Girl push ups until last two rounds.

Jen23 said...


walking lunges

Katie Towsen said...

cross fit push ups and did lunges as a set.

Great WOD when I couldn't make it to the gym!

one of us said...

10:11 as rx'd

Maria Ernestine said...

Pat - 8:36

Maria - 9:48

Melody Hunsaker said...


Michelle said...


Michelle said...


Mrs. Stamp said...

Scaled push ups
Did almost 2 months later . . . After todays wod. I always right down ones I miss and try and do them at some point