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.

Jun 30, 2014

Monday 06.30.14

4 rounds for time of:
400 Meter run
40 Butterfly sit-ups
30 Pull-ups (assist as needed)

Post time to comments.


90 DAY CHALLENGE VI: DAY 78
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives
eliminate wheat
finish strong!

Jun 27, 2014

Friday 06.27.14

10 sprints for time:
Run 100 meters

Rest as needed between efforts.

Post best and worst times to comments.


90 DAY CHALLENGE VI: DAY 75
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

NEXT WEEK'S ADDED CHALLENGE: keep up the good work and finish strong!

All of you Mamas have made me so proud. We only have 15 days left of this challenge and I want all of you to be proud of how far you have come so far and give yourself a high five for sticking with it. Let's cheer each other on for the rest of our 15 days!!

Jun 26, 2014

Thursday 06.26.14

4 rounds for time of:
50 Squats
40 Back extensions (Supermans or Body Surfers)
30 Push-ups

Post time to comments.


90 DAY CHALLENGE VI: DAY 74
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

Jun 25, 2014

Wednesday 06.25.14

5 rounds for time of:
Run 600 meters
15 Squat clean thrusters

Compare to 06.25.13


90 DAY CHALLENGE VI: DAY 73
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

Jun 24, 2014

Tuesday 06.24.14

"Cat Fight"

3 rounds of:
Wall-ball, 20 lb ball, 10 ft target (Reps)
Sumo deadlift high-pull, 20 lbs (Reps)
Box Jump, 18" box (Reps)
Push-press, 20lbs (Reps)
Butterfly sit-ups (Reps)
Rest 1 minute

In this workout you move from each of five stations after 1 minute.The clock does not reset or stop between exercises. This is a 5 minute round from which a 1 minute break is allowed before repeating. At the beginning of each minute, the athletes must move to next station immediately for best score. One point is given for each rep.

Add your points and post them to comments.


Compare to 06.24.13



90 DAY CHALLENGE VI: DAY 72
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

Jun 23, 2014

Monday 06.23.14

3 rounds for time of:
25 Butterfly sit-ups
5 Hang squat clean, 20-30 lbs

Post time to comments.


90 DAY CHALLENGE VI: DAY 71
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

Jun 20, 2014

Friday 06.20.14

"Christian"

10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

Compare to 06.20.13

Post time to comments.

Happy Birthday to my
 HOT, HOT, firefighter husband,
Chris!! 
 He is turning 36 today and is as fierce as ever. He introduced me to HIIT workouts which led me to starting this site, so you can all thank him for having these workouts! :) He supports me and our 4 kids, motivates me, loves me eternally, and looks dang good doing it! :) He will be so embarrassed that I am using this picture but I am so proud of him; that he is a Hiit Daddy and takes such good care of himself. I am a lucky, lucky woman. 
Happy Birthday Honey!

90 DAY CHALLENGE VI: DAY 68
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives

NEXT WEEK'S ADDED CHALLENGE: eliminate wheat

Three Hidden Ways Wheat Makes You Fat

"Gluten-free is hot these days. There are books and websites, restaurants with gluten free menus, and grocery stores with hundreds of new gluten-free food products on the shelf. Is this a fad, or a reflection of response to a real problem? Yes, gluten is a real problem. But the problem is not just gluten. In fact, there are three major hidden reasons that wheat products, not just gluten (along with sugar in all its forms) is a major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills."
 
If you would like to know more about gluten allergy or intolerance and how to test for it read this: 
"Something you're eating may be killing you, and you probably don't even know it!
If you eat cheeseburgers or French fries all the time or drink six sodas a day, you likely know you are shortening your life. But eating a nice dark, crunchy slice of whole wheat bread--how could that be bad for you? Well, bread contains gluten, a protein found in wheat, barley, rye, spelt, kamut, and oats. It is hidden in pizza, pasta, bread, wraps, rolls, and most processed foods. Clearly, gluten is a staple of the American diet. What most people don't know is that gluten can cause serious health complications for many. You may be at risk even if you don't have full blown celiac disease. In today's blog I want to reveal the truth about gluten, explain the dangers, and provide you with a simple system that will help you determine whether or not gluten is a problem for you."

Stop eating breads, pastas, cookies, cakes, donuts, rolls, buns, wheat cereals and replace with healthier choices. You will see huge results and your health will improve.

For recipes and tips, google: Paleo or Primal diet

Jun 19, 2014

Thursday 06.19.14

3 rounds for time of:
Run 1000 meters
20 Butterfly sit-ups
30 Box jumps, 18 inch box





Compare to 06.19.13

Post time to comments.


90 DAY CHALLENGE VI: DAY 67
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives

Jun 18, 2014

Wednesday 06.18.14

For time 15, 12, and 9 rep rounds of:
Dumbbell Thrusters, 20 lbs total
Push-ups

Post time to comments.

Compare to 06.18.13


90 DAY CHALLENGE VI: DAY 66
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives

Jun 17, 2014

Tuesday 06.17.14

Ghost Busters

6 rounds of:
1 minute of running
1 minute of burpees
1 minute of double-unders or single jump rope
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of meters ran, burpee reps and double-under reps completed to comments.



90 DAY CHALLENGE VI: DAY 65
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives

Jun 16, 2014

Monday 06.16.14

Complete as many rounds as possible in 15 minutes of:
15 Pull-ups
20 Wall ball shots, 10 lb. ball
Run 200 meters

Post rounds completed to comments.


90 DAY CHALLENGE VI: DAY 64
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives

Jun 13, 2014

Friday 06.13.14

5 rounds for time:
5 handstand push-ups (scale as needed)
10 one-legged squats, alternating
15 pull-ups (assist as needed)
12 deadlifts, 60 lbs
9 hang power clean, 20-30 lbs
6 push press, 20-30 lbs

Post time to comments.


90 DAY CHALLENGE VI: DAY 61
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep

NEXT WEEK'S ADDED CHALLENGE: no preservatives

Preservatives are not good for you. Simple as that. Your body does not need them nor does it want them. Here is some info taken from livestong.com 



What Are the Dangers of Preservatives?




Manufacturers use preservatives in many products that people consume and depend on for health. Many companies also use them in cosmetics. The intent of preservative use is well-meaning, because they prevent botulism, mold and bacteria, which gives products a longer shelf life and protect people from illness. Unfortunately, many preservatives have dangerous side effects that cause cancers, hyperactivity, nervous system damage and other problems. It should be noted that many studies incorporate feeding massive amounts of a preservative to laboratory rats, so some preservatives consumed in small amounts may not be as dangerous as some studies suggest.

Sodium Benzoate

Many soda manufacturers use sodium benzoate to prevent mold. This chemical can damage mitochondria in cells, which leads to neuro-degenerative diseases. Professor Andrew Kemp from the University of Sydney mentions in an editorial for the May 24, 2008, edition of the "British Medical Journal" that children "were significantly more hyperactive after they ate a mixture of food colorings and a preservative [sodium benzoate]."

Sodium Nitrate

Sodium nitrate, which is found in many packaged meats like hot dogs, sausages and bacon, is used as a curing agent. The curing of meats reduces the possibility for botulism-causing bacteria. Although MeatSafety.org, a website sponsored by the American Meat Institute trade association, says that sodium nitrate is "safe in the levels used" according to a study done by the U.S. National Toxicology Program, some studies link pancreatic and lung cancers to an increased consumption of meats containing sodium nitrate.

Propyl Gallate

Food manufacturers use propyl gallate as a stabilizer in packaged meats, dried milk, candy, potato chips and baked goods. It is also used in cosmetics and pharmaceuticals. The National Toxicology Program, an agency in the U.S. Department of Health and Human Services, reports that this preservative causes prostate inflammation and tumors of the thyroid, brain and pancreas.

Potassium Bromate

Many bread companies still use potassium bromate to strengthen bread dough. Although countries like Britain and Canada banned the preservative as a carcinogen because significant evidence shows that it causes cancerous kidney and thyroid tumors in rats, it is still found in some baked goods in the United States. Potassium bromate is especially dangerous if the food product is not baked long enough at a high enough temperature.

BHA & BHT

Food manufacturers use BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) to prevent oxygenation. This keeps many breads and snack foods fresh for longer periods of time because the fats cannot turn rancid from exposure to oxygen. The Center for Science in the Public Interest cites studies which show that BHA causes cancer in animals. It also asserts that the safety of BHT is unproven.

Mamas, there is nothing better for you body than eating fresh, natural, whole foods- eating clean. I challenge you to not buy or consume anything in the next 32 days that has a preservative in it. Shop around the outsides of the store. It is easier than you think. Your body will thank you and you will feel and look great!

Jun 12, 2014

Thursday 06.12.14

21-18-15-12-9-6-3 rep rounds of:
Sumo deadlift high-pull, 20 lbs
Push press, 20 lbs


Compare to 06.12.13





Post time to comments.


90 DAY CHALLENGE VI: DAY 60
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep

Jun 10, 2014

Tuesday 06.10.14

21-15-9 reps for time of:
Deadlifts, 60 lbs
Pull-ups (assist as needed)

Post time to comments.


90 DAY CHALLENGE VI: DAY 58
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep

Jun 9, 2014

Monday 06.09.14

21-15-9 reps for time of:
Squat cleans, 20-30 lbs
Handstand push-ups (scale as needed)

Post time to comments.


90 DAY CHALLENGE VI: DAY 57
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep

Jun 6, 2014

Friday 06.06.14

Complete as many rounds as possible in 12 minutes of:
12 Box Jumps, 18 inch box
6 Thrusters, 20 lbs
6 Bar-facing burpees

Compare to 06.06.13



90 DAY CHALLENGE VI: DAY 54
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food

NEXT WEEK'S ADDED CHALLENGE: get 8 hours of sleep

5 Benefits of Sleep

1. Health: Not getting enough Z's can compromise your immune system making you more susceptible to viruses. Plus, living in a constant state of sleep debt can contribute to high blood pressure, cardiovascular disease and type 2 diabetes. 

2. Smarts: Even though your body is at rest, your brain is buzzing. During sleep is when the brain sorts and processes information you absorbed while awake. 

3. Weight Control: Recent research indicates a relationship between insufficient sleep and inability to lose or even maintain weight. 

4. Coordination: Trying new activities that require coordination like step aerobics and playing the piano can be made more difficult after a bad night's sleep. 

5. Beauty: They don't call it "beauty sleep" for nothing. While you sleep, your body repairs itself. Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes, as well as dark under-eye circles and a pale washed-out complexion.

Here is another great site about the importance of sleep to our heath and how much sleep our kids need: www.helpguide.org/life/sleeping

Jun 5, 2014

Thursday 06.05.14

3 rounds for time of:
10 Deadlifts, 60 lbs
50 Jump rope

Compare to 06.05.13


90 DAY CHALLENGE VI: DAY 53
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food

Jun 4, 2014

Wednesday 06.04.14

7 rounds for time of:
Run 250 meters
20 Butterfly sit-ups

Post time to comments.


90 DAY CHALLENGE VI: DAY 52
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food

Jun 3, 2014

Tuesday 06.03.14

For time:
150 Wall ball shots, 10 pound ball

*You should be aiming for an approximate 10 foot target on the wall. For those of you stuck inside without a 10 foot wall to use, you can sub with 20 lb thrusters.

Compare to 01.17.14


90 DAY CHALLENGE VI: DAY 51
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food

Jun 2, 2014

Monday 06.02.14

For time:
Run 800 meters
40 Pull-ups (assist as needed)
Run 800 meters
40 Push-ups
Run 800 meters
40 Butterfly sit-ups

Post time to comments.


90 DAY CHALLENGE VI: DAY 50
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food