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.

Aug 9, 2013

Friday 08.09.13

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You can use that to get here or to share with friends!

10 rounds for time of:
7 Burpees
7 Knees to elbows

Post time to comments.

no caffeine
no soda
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."


Kelly Jonas said...

Working on burpees form
All K2E's on bar, started out at waist high...some were knee high.

Denise said...

11:32 as RX'd
Happy Friday!

mbrous2 said...

KTE on bar

Jennifer Gores-Todd said...

K2e on floor

Becky said...

I think that was 10 rounds but I lost count. With that time, I hope it was more but I doubt it. Hard to get moving this morning.

Stephanie B. said...

9:41 burpees to plank k2e on floor

Julie said...

Burpees with push ups- went slow bc of stiff back
All KTE on bar

Great week of tough workouts!! Happy FRIDAY :)

Lynn said...

Burpees with push ups
All KTE on bar!!!

martha said...

9:41 as rxd
Knees to elbows were pathetic!! All on bar.

Rachael said...

Half kte on bar half on floor. Alternated.

Janosky said...

2 mile run
5 sets burpees with push-ups; 5 sets regular
Kte of floor

Janosky said...
This comment has been removed by the author.
jroweton said...

Burpees 1-4 chest to ground
Burpees 5-10 to plank
kTE on floor

Amber Carter said...

Too sore. Gonna try to do this tomorrow

Jen Roe said...

Ran 4.5 miles

Full burpees
KTE on bar

KPgr8ful said...

10:19 as rx'd

18:00 arm strength & diastasis recti rehab exercises

James Family said...

Full burpees
KTE all on bar

Shawntae Berry said...

Hiit mamas Northglenn

Karissa 11:11
Holly 9:21
Robin 10:14
Jenelle 10:21

Marguerite Spriggs said...

8:23 as rx'ed.

Lea said...

10:33 subbed sit ups

gilchrist said...

Only did 6 rounds since this was my first week and I was kinda seeing spots after the 6th.

Katie Fuller said...

knees to chest/waist

LeeMac said...


Bean said...

As rx'd (except 2 sets of KTE on floor)

Maura Sumpter said...

8:55 then group step. Burpee to plank.

Jenni said...

As RXed.
Full burpees.

Theresa Bryant said...

burpees only to plank sad k2e's (they felt sad anyway)! 9:54

Jen O said...

Hi ladies! This is my first time to comment- I've been doing the workouts for a week now, but still pretty pathetic to watch!! I'm 3 weeks post-partum and have been walking/jogging and slowly getting back into my workouts! So glad to have found these workouts- thanks for posting them!

Walk/jog 1 mile with baby in jogger

Burpees to plank, k2e's on floor, all 10 rounds 10:44

Donette said...

Well looks like I'm the slow poke for today. 16:51. Full burpees, k to e on bar.

wow mom said...

Floor KtE

Rissa W said...

8:25 KTE on bar (knees to chest)
This killed me! My hamstrings are super sore today. Pretty sure my form on the burpees wasn't my best, but I got through it.
Have a great weekend mamas!!

Kate Huether said...

10:12 but with 14 v-shaped side twists holding #10 ball each round instead of 7 K2Es.

Deborah said...

5rds k2e/5rds butterfly sit ups

Kari F. said...

9:28. Full burpees and k2e's half on floor half on bar. I can whip out some burpees now. I had to break on the k2e's but not during burpees!

Jennifer Everhart said...

12:23 Burpees;;;;;;;;;

TWK said...

1-6 burpees with pushups
7-10 to plank
Knees to elbow on floor.

Anonymous said...

Burpees to GPU
KTE on the floor
Tough week- Thanks : )

Brian and Becky Harrell said...

ran 3 miles then

9:54 K2E on bar (Between waist and chest height), full burpees

5:55 for my 10 yo son!

Heather Foster said...


Aly said...

9:38 knees to chest

Gillian Monte said...

KTE on the floor. Oh Lord how I hate me some burpees. Ran up and down the stairs 36 times afterwards.

KTE on the floor.

Melody Hunsaker said...

did a different wo today:
100 meter sprint
10 push-ups
100 meter sprint
10 jumping lunges
10 meter sprint
10 pull-ups
100 meter sprint
10 burpees
100 meter sprint
10 bodyweight squats
100 meter sprint
30 crunches

Maria Ernestine said...

Pat and maria - 9:49

Jen23 said...


Mrs. Stamp said...


this one was tougher than I anticipated and I thought I could do in about 12 min, but each round got slower and slower! Still sweatin' like a champ though! missed this one last week, so did Sunday, aug 18th

Mrs. Stamp said...

oh and K2E on floor