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.

Dec 31, 2015

Thursday 12.31.15

HERO WOD

Complete as many rounds as possible in 23 minutes of:
9 pull-ups
15 power cleans, 20-30 lbs
21 squats
400-meter run

Post rounds completed to comments.

*In honor of Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, who died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years.



90 DAY CHALLENGE XIII BEGINS: Jan 4
join the challenge
start the new year off strong!

Dec 30, 2015

Wednesday 12.30.15

Complete as many rounds as possible in 10 minutes of:
100-meter walking lunge holding 20 lbs
30 butterfly sit-ups

Post rounds completed to comments.


90 DAY CHALLENGE XIII BEGINS: Jan 4
join the challenge
start the new year off strong!

Dec 29, 2015

Tuesday 12.29.15

4 rounds for time of:
Run 800 meters
50 wall-ball shots, 10-lb. ball

Post time to comments.



90 DAY CHALLENGE XIII BEGINS: Jan 4
join the challenge
start the new year off strong!

Dec 28, 2015

Monday 12.28.15

3 rounds for time of:
10 hang squat cleans, 20-30 lbs
5 pull-ups, assist as needed
10 hang squat cleans, 20-30 lbs
20 butterfly sit-ups 

Post time to comments.


Dec 25, 2015

Friday 12.25.15

3 rounds of:
5 squeals of joy
10 present openings
15 smiles and hugs 
20 family and friends


Merry Christmas to my family of Mamas!
I love all of you! 

Dec 24, 2015

Thursday 12.24.15

Complete as many rounds as possible in 20 minutes of:
10 push-ups
20 one-legged squats, alternating
40 double-unders

Post rounds completed to comments.

Merry Christmas Eve!

Dec 23, 2015

Wednesday 12.23.15

For time:
150 squats
75 hip raises
120 squats
60 hip raises
90 squats
45 hip raises

Post time to comments.


Dec 22, 2015

Tuesday 12.22.15

"Jodie" 

20 Leg lifts
30 Wall ball shots, 10 lb ball
20 Knees to elbows
30 Box jumps, 18 inch box
20 Sumo-deadlift high-pull, 20 lbs
30 Burpees
20 Push press, 20 lbs 
40 Walking lunges (40 total steps)

Compare to 12.23.14

Happy Birthday Jodie!

Dec 21, 2015

Monday 12.21.15

3 rounds for time of:
Run 1 mile
25 pull-ups, assist as needed
25 sit-ups

Post time to comments.



Dec 18, 2015

Friday 12.18.15

HERO WOD

15-12-9-6-3 reps for time of:
Power cleans, 20 lbs
Pull-ups, assist as needed
Front squats, 40-60 lbs
Butterfly sit-ups

Post time to comments.

*In honor of 30 year old U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, who died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. 


Dec 17, 2015

Thursday 12.17.15

Tabata squat
Tabata deadlift, 60-80 lbs
Tabata squat
Tabata deadlift, 60-80 lbs

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments.


Dec 16, 2015

Wednesday 12.16.15

3 rounds for time of:
Run 500 meters
50 double-unders (no singles!! Attempt double unders.)
50 walking lunges

Post time to comments.


 Happy 15 Year Anniversary to Us!!

Dec 15, 2015

Tuesday 12.15.15

Complete as many rounds as possible in 10 minutes of:
10 box jumps, 18-inch box
20 butterfly sit-ups

Post rounds completed to comments.


Dec 14, 2015

Monday 12.14.15

"Dana"

21-15-9 reps of:
Deadlift, 60 lbs
Handstand push-ups (scale as needed)

Compare to 03.16.15

Post time to comments.

Dec 11, 2015

Friday 12.11.15

Complete as many rounds as possible in 20 minutes of: 
10 butterfly sit-ups
20 front squats, 40-60 lbs 
30 double-unders (no subbing for singles! Do 30 DU's, even 1 at a time.)

Compare to 12.10.14

Post rounds completed to comments. 

Dec 10, 2015

Thursday 12.10.15

For time:
Run 1,000 meters
30 bench dips
30 sumo deadlift high-pulls, 20-30 lbs
30 handstand push-ups (scale as needed)
30 power snatches, 20-30 lbs
30 burpees
30 pull-ups (assist as needed)
30 thrusters, 20-30 lbs

Compare to 12.09.15

Post time to comments.

Dec 9, 2015

Wednesday 12.09.15

For time:
75 kettlebell swings, 20-25 lbs
Run 1 mile
75 kettlebell swings, 20-25 lbs

Post time to comments.

Compare to 12.08.14

Dec 8, 2015

Tuesday 12.08.15

3 rounds for time of:
40 power snatches, 20-30 lbs
40 front squats, 20-30 lbs
20 pull-ups, assist as needed

Post time to comments.


Dec 7, 2015

Monday 12.07.15

Tabata push press, 20-30 lbs
Tabata butterfly sit-up
Tabata sumo deadlift high pull, 20-30 lbs
Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. 

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Dec 4, 2015

Friday 12.04.15

3 rounds for time of:
1,000-meter run
42 kettlebell swings, 20-25 lbs
24 push-ups

Post time to comments.


Dec 3, 2015

Thursday 12.03.15

12-9-6 reps for time of:
Squat cleans. 20-30 lbs
Pull-ups, assist as needed

Post time to comments.



Dec 2, 2015

Wednesday 12.02.15

Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees

Post distance to comments.


Dec 1, 2015

Tuesday 12.01.15

5 rounds of:
30 wall-ball shots, 10-lb. ball
5 squat snatches

Rest 2 minutes

Post time and load for each round to comments.





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 and #hiitmamas. 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. 
Then get ready for your next 90 Day Challenge coming up on Monday. The additional challenges will all be the same for you, so just keep up the good work and look for more ways to improve your diet and lifestyle along the way.


90 DAY CHALLENGE XIII BEGINS: Jan 4
join the challenge
start the new year off strong!

Nov 30, 2015

Monday 11.30.15


DAY 90!!


Complete as many rounds as possible in 20 minutes of:
400-meter run
10 Front squats, 40-60 lbs
20 Butterfly sit-ups

Post rounds completed to comments.


90 DAY CHALLENGE XII: DAY 90
Vi-shake 
no caffeine
no soda 
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
drink water every day
no fried food
get 8 hours of sleep
no preservatives
eliminate wheat 
finish strong!

Nov 27, 2015

Friday 11.27.15

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 18" box 
12 Push press, 20 lbs 
9 Knees to elbows

Compare to 08.21.15



90 DAY CHALLENGE XII: DAY 87

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

Nov 26, 2015

Thursday 11.26.15

Happy Thanksgiving!! 

3 rounds of:
Turkey, 20 lbs
Stuffing
Rolls with butter
Mashed potatoes
Gravy
Cranberry sauce
Brussel sprouts
Apple pie
Pumpkin pie
Deviled eggs
Chubby apple dip
10 meter run to the couch for football and a nap

We aren't WODing today... are you kidding!?!
Have a great holiday. :)


Nov 25, 2015

Wednesday 11.25.15

4 rounds, each for time of:
1-mile bike or run

Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.

Post times for each round to comments.



90 DAY CHALLENGE XII: DAY 86

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

Nov 24, 2015

Tuesday 11.24.15

Complete as many rounds as possible in 10 minutes of:
20 box jumps, 18-inch box
10 handstand push-ups, scale as needed

Post rounds completed to comments.


90 DAY CHALLENGE XII: DAY 85
Vi-shake 
no caffeine
no soda 
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
drink water every day
no fried food
get 8 hours of sleep
no preservatives
eliminate wheat 
finish strong!

Nov 23, 2015

Monday 11.23.15

12-9-6 reps for time of:
Squat cleans, 20-30 lbs
Pull-ups, assist as needed

Post time to comments.




90 DAY CHALLENGE XII: DAY 84
Vi-shake 
no caffeine
no soda 
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
drink water every day
no fried food
get 8 hours of sleep
no preservatives
eliminate wheat 
finish strong!

Nov 20, 2015

Friday 11.20.15

(CHANGE TO: 3 rounds, run 900, 50 body surfers, 30 push-ups, 50 sit-ups, )

"Jenni"

3 rounds for time of:
Run 800 meters
50 Body surfers
50 Butterfly sit-ups

Compare to 11.20.14

Post time to comments.


Happy Birthday to ME!!
Hiit Mamas Founder Jenni
(with Tyce, my youngest)

I'm 37!! And feeling better than ever! I am faster, stronger, more fit than I was last year! Because another year older also means another year of progress. Never stop pushing yourself. Always step up your game. Don't stay stagnant. Thank you all for supporting me, encouraging me, and setting a good example for me. This is 4 1/2 years of HIIT for me and I'm still not sick of it. Have a great day.....every day! I know I will! :)

90 DAY CHALLENGE XII: DAY 81
Vi-shake 
no caffeine
no soda 
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
drink water every day
no fried food
get 8 hours of sleep
no preservatives
eliminate wheat 
finish strong!

Nov 19, 2015

Thursday 11.19.15

4 rounds for time of:
100-foot walking lunge, carrying 30-lbs
30 box jumps, 18-inch box
20 pull-ups (assist as needed)

Compare to 11.19.14

Post time to comments.



90 DAY CHALLENGE XII: DAY 80
Vi-shake 
no caffeine
no soda 
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
drink water every day
no fried food
get 8 hours of sleep
no preservatives
eliminate wheat 
finish strong!

Nov 18, 2015

Wednesday 11.18.15

Complete as many rounds as possible in 20 minutes of:
5 burpees
15 push press, 20 lbs
30 double-unders (120 single jump rope)

Compare to 11.18.14

Post rounds completed to comments.


90 DAY CHALLENGE XII: DAY 79

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

Nov 17, 2015

Tuesday 11.17.15

4 rounds of: 
Run 1000 meters
Rest 90 seconds

Post splits times to comments and give ten minutes to hamstring stretching with an extended lumbar spine.

Compare to 01.14.14



90 DAY CHALLENGE XII: DAY 78

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

Nov 16, 2015

Monday 11.16.15

DO
Complete as many rounds as possible in 20 minutes of:
5 pull-ups, assist as needed
10 push-ups
15 squats

OR

DIE
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 butterfly sit-ups


Post your choice of Do or Die and rounds completed to comments.



90 DAY CHALLENGE XII: DAY 77

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

Nov 13, 2015

Friday 11.13.15

21-15-9 reps of:

Deadlift, 60 lbs
Front squat, 60 lbs

Compare to 11.13.14

Post time to comments.


90 DAY CHALLENGE XII: DAY 74
Vi-shake 
no caffeine
no soda 
 only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
drink water every day
no fried food
get 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 16 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 16 days!!