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.

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!!

Nov 12, 2015

Thursday 11.12.15

"Gillian"

For time:
15 squat cleans, 20-30 lbs.
30 knees-to-elbows
30 box jumps, 18-inch box
15 pull-ups, assist as needed
30 shoulders-to-overheads, 10-lb. dumbbells
30 double-unders (120 single but attempt double-unders!!)
15 thrusters, 20-30 lbs
30 butterfly sit-ups
30 burpees
300-foot walking lunge holding 20 lbs

Compare to 07.14.14 (slightly modified)

Post time to comments.




Hiit Mama Gillian from
90 Day Challenge II

90 DAY CHALLENGE XII: DAY 73
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 

Nov 11, 2015

Wednesday 11.11.15

HERO WOD

For time:
16 deadlifts, 60 lbs
16 hang power cleans, 20 lbs
16 push presses, 20 lbs
Run 800 meters

16 deadlifts, 60 lbs
16 hang power cleans, 20 lbs
16 push presses, 20 lbs
Run 800 meters
16 deadlifts, 60 lbs
16 hang power cleans, 20 lbs
16 push presses, 20 lbs

Post time to comments.

*In honor of U.S. Army Chief Warrant Officer Matt Ruffler, 34, of Tafford, Pennsylvania, who died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. And for all the veterans who have served in our armed forces, including my wonderful husband, we honor you.


Happy Veteran's Day


90 DAY CHALLENGE XII: DAY 72
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 

Nov 10, 2015

Tuesday 11.10.15

4 rounds, each for time of:
800-meter run


Rest as needed between efforts.


Compare to 01.05.15


Post times for each round to comments.



90 DAY CHALLENGE XII: DAY 71
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 

Nov 9, 2015

Monday 11.09.15

Complete as many rounds as possible in 12 minutes of:
3 snatches, 20-30 lbs
6 cleans, 20-30 lbs
9 pull-ups, assist as needed
54 double-unders (216 single jump)


Post rounds completed to comments. 


My computer has a virus! Bare with me until I get things back to normal!

90 DAY CHALLENGE XII: DAY 70
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 

Nov 6, 2015

Friday 11.06.15

HERO WOD

7 rounds for time of:
11 deficit push-ups (hands on blocks or weight grips)
1,000-meter run

Compare to 11.06.14

Post time to comments.


90 DAY CHALLENGE XII: DAY 67
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: no soda

"We all know that drinking soda isn't good for us. We know that it would be better for our health if instead we drank [insert pretty much any other beverage choice here]. But there's just something about soda that keeps drawing us back. Whether you call it "soda," "pop," "soda pop," "Coke," or something else entirely, it's a good idea to stop drinking it once and for all. Here's why:

Financial Reasons to Stop Drinking Soda

If saving money motivates you to kick a bad habit, here are the top three financial reasons to quit drinking soda.
1. The out of pocket cost of drinking pop adds up.
The average American drinks 216 liters (that's 7304 ounces, or about 365 20-ounce bottles) a year. If you purchased your soda only at a vending machine, that's about $550/ year. If, instead, you put this into a retirement account for 30 years at a 7% interest rate compounded annually, you'd have about $60,000. Even if you buy your soda at the grocery store for 40 cents a can, that's still $243 per year and over $26,000 over 30 years.
2. You'll make poorer financial decisions by drinking diet soda.
A research study looking at decision making after drinking soda found that "The sugar-free soda drinkers were more likely to choose the immediate reward, even though it was less money and not the best overall decision. "
3. The long term health consequences lead to high medical expenses.
I've listed numerous health reasons to not drink soda pop below — if you have even one of these health problems because of (or it's exacerbated by) drinking soda, your long-term medical costs will skyrocket.  

Health Reasons to Stop Drinking Soda

Here are just a few of the scientifically researched reasons to kick the habit.

4. Soda increases your blood pressure.
A March 2011 study links soda consumption to higher blood pressure.
5. Soda destroys your teeth.
In case your dentist hadn't told you, between the sugar and the acidity, pop is terrible for your teeth. It erodes your tooth enamel!
6. It contains an ingredient banned in over 100 countries.
About 10% of soda flavors contain BVO, or brominated vegetable oil, which is banned by the World Health organization and 100 countries.
7. It makes you fat.
Calories from drinks including soda make up over 20% of the total daily calories consumed by Americans, according to a 2004 article in the American Journal of Preventive Medicine (as cited by WebMD).
8. It may lead to diabetes.
Non-diet soft drinks contribute to the onset of type 2 diabetes. Even if you drink diet, you may not be in the clear (see the study published by the American Heart Association discussed below).
9. It may lead to heart disease.
According to a study published by the American Heart Association, "Drinking as little as one can of soda a day — regular or diet — is associated with a 48% increased risk of metabolic syndrome, a key predecessor of heart disease and diabetes."
10. Soda consumption is linked to osteoporosis.
Soda drinking has been associated with lower bone mineral density in women and children. The phosphorus content of colas triggers calcium loss leading to osteoporosis.
11. Drinking cola can increase your risk of kidney stones.
A study published in Epidemiology found that "Drinking 2 or more colas per day was associated with increased risk of chronic kidney disease."
12. Soda can cause heartburn.
It shouldn't surprise you that highly acidic sodas can lead to heartburn.
13. It's linked with liver problems.
A study found that people with liver problems are also more likely to drink soda.
14. Your soda likely either contains aspartame or high fructose corn syrup.
If you drink diet soda, your pop has some sort of artificial sweetener. If you drink full-calorie soda, chances are it has high fructose corn syrup. There are long debates about these ingredients and studies are not entirely conclusive, but both ingredients are artificial and are likely not good for you.

Environmental Reasons to Stop Drinking Soda

Recycling your pop can or bottle isn't enough to prevent harm to the environment, as soda destroys the planet in numerous other ways.
15. It can take up to 132 gallons of water to produce a 2-liter bottle of soda.
The 132 gallon/2-liter bottle figure includes the water it takes to grow ingredients, and according to a Wall Street Journal article, Coke says that it takes about 1 gallon to make a 2-liter bottle. Chances are the number is somewhere in between. Either way, that's a lot of water.
16. That water has to come from somewhere.
Since a Coca-Cola plant was opened in northern India, the water levels have fallen 18 feet in the surrounding area, and the plant was blamed for it.
17. And the ingredients in the soda have to go somewhere.
According to a German report, the artificial ingredients in soda don't get fully removed by sewage treatment facilities, and those ingredients may end up downstream and even in our drinking water.
18. Be it glass, aluminum, or plastic, all bottles have their environmental costs.
Glass bottles, even if reused, take a lot more fuel to transport. Aluminum cans are only partially recycled, and the mining of aluminum has horrific environmental consequences. And just like bottled water, plastic bottled soda requires an enormous amount of oil to produce.
19. Transportation of soda pop requires a lot of fuel.
Exact figures about how much fuel it takes to transport soda are not evident — but that soda has to get from the factory to the store to your house somehow. And that requires a lot of fuel.

 Don't count yourselves out my soda lovin' Mamas! You can do this and you will get HUGE rewards by making this change! Just one soda a day equals 20 lbs of fat a year!.....And, I heard the nutritionist for the Dallas Cowboys Cheerleaders tell them that carbonation causes cellulite!! AHHH!! I am not saying that is true....but just the thought is reason enough for me right there!! The less soda you drink, the less you will crave it. I can attest to that!

Nov 5, 2015

Thursday 11.05.15

3 rounds for time of:
15 Front squats, 40 lbs
15 Pull-ups (assist as necessary)
15 Push press, 20 lbs
15 Knees to elbows
15 Hang squat clean, 20 lbs
15 Back extensions (supermans)

Compare to 11.05.13

Post time to comments.

I want to wish my amazing parents 
a wonderful 38th anniversary today!

90 DAY CHALLENGE XII: DAY 66
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

Nov 4, 2015

Wednesday 11.04.15

5 rounds for time of:
9 deadlifts, 60 lbs
6 hang power snatch, 20-30 lbs
3 front squats, 60 lbs

Compare to 11.04.14

Post time to comments.


90 DAY CHALLENGE XII: DAY 65
Vi-shake
no caffeine
 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