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.

Apr 29, 2016

Friday 04.29.16

3 rounds for time of:
100 meter sprint
15 handstand push-ups (scale as needed)
50 double-unders (or 200 single jump ropes)

Compare to 04.24.15

Post time to comments.

no caffeine
no soda

Apr 28, 2016

Thursday 04.28.16

21-15-9 reps for time of:
Deadlifts, 60-80 lbs
Box jumps, 18 inches

Compare to 04.27.13

Post time to comments.

no caffeine
no soda

Apr 27, 2016

Wednesday 04.27.16

WOD Make Up Day

Today is your chance to make up a missed WOD...

Make up your won WOD...

Or pick a favorite WOD from the past!

Post to comments the WOD you did and your time. If you are making up a WOD, go back to that post and post your time on it so you can compare to it the next time we do it.  

no caffeine
no soda

Apr 26, 2016

Tuesday 04.26.16

Four 4-minute rounds of:
15 wall ball shots, 10-lb. ball to 10-foot target
30 medicine ball cleans, 10-lb. ball
Run 400 meters 

Rest 3 minutes between rounds. 

Post rounds competed each 4 minute round to comments.

no caffeine
no soda

Apr 25, 2016

Monday 04.25.16

Complete as many rounds as possible in 20 minutes of:
10 pull-ups, assist as needed
10 push-ups
20 hip raises (challenge yourself: single leg hip raises, 10 each leg)

Post rounds completed to comments.

no caffeine
no soda

Apr 22, 2016

Friday 04.22.16

Complete as many rounds as possible in 15 minutes of:
55 double-unders (attempt double unders! sub 220 single)
15 pull-ups
5 hang power cleans, 20-30 lbs 

Post rounds completed to comments.

no caffeine


"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:

Health Reasons to Stop Drinking Soda

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

1. Soda increases your blood pressure.
A March 2011 study links soda consumption to higher blood pressure.
2. 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!
3. 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.
4. 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).
5. 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).
6. 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."
7. 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.
8. 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."
9. Soda can cause heartburn. 
It shouldn't surprise you that highly acidic sodas can lead to heartburn.
10. It's linked with liver problems.
A study found that people with liver problems are also more likely to drink soda.
11. 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.

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.

12. 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.
13. 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. "
14. 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."

 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!

Apr 21, 2016

Thursday 04.21.16


With a continuously running clock complete 5 thrusters every minute. 
From 0:00-5:00 use 10 lbs
From 5:00-10:00 use 20 lbs
From 10:00-15:00 use 30 lbs

Continue adding 10 lb. every 5 minutes for as long as you are able.

Post number of minutes completed to comments.

Compare to 10.27.13

no caffeine

Apr 20, 2016

Wednesday 04.20.16


4 rounds for time of:
Run 400 meters
5 burpee pull-ups 

Post time to comments. 

no caffeine

Apr 19, 2016

Tuesday 04.19.16

Attach an object at precisely 12" above your maximum reach with rope or cord, and complete

4 rounds for time of:
30 Jump and touch
20 Deadlifts, 40 lbs
10 Push-ups

Compare to 07.31.12

no caffeine

Apr 18, 2016

Monday 04.18.16

Day: 1

Here we go Challenge Mamas... 
For the next 90 days we will be 
pushing ourselves harder, 
eating healthier,
 getting tighter and harder,
 and getting fit so we can be 
and HOT!

This is how we will do it:
1. We will do the WOD Monday through Friday and push hard to go faster and lift heavier. We will not cut corners. We will not quit. We will not substitute (unless absolutely necessary). We will not miss a WOD. We will kill it and we will progress our bodies to the ultimate goal. If you are trying to lose more than 10 lbs, you will add a 1 mile run (or some other sort of cardio) after any WOD not involving a run.

2. We will drink the Vi-shakes everyday. If you are trying to lose more than 20 lbs, you should replace 2 meals a day with a Vi-shake and have a balanced 3rd meal. If you are trying to lose less than 20 lbs or want to get rid of that last layer of pudge, you should replace 1 meal a day (I do lunch) with a Vi-shake with an optional 2nd shake post-workout for optimum muscle growth and health. If you are underweight and are trying to only build muscle or if you are nursing and should not cut calories, you will add a Vi-shake to your post-workout routine or add 2 Vi-shakes, 1 before the WOD and 1 after for maximum results. 

3. Now for the added challenge: each week I will challenge you to add or remove one thing from your diet or lifestyle that is not benefiting your health or progression. Once the week is over, you will continue with that challenge for the duration of the 90 days, adding something new each week. I will announce every Friday what the next weeks added challenge will be. 

4. Track your progress and results. Today ONLY I want you to weigh yourself, take your before picture in a sports bra and shorts or bikini (front, back and side), and measure your chest, waist, hips, biceps, and thighs. This information is for you only. Keep it safe somewhere. Post your times on hiitmamas.com after every WOD as well as how you are feeling, changes you are noticing, etc. Don't weigh yourself again until the 90 days is over, taking into account that muscle is heavier than fat and remeasure. Our improved times, measurements, and how our after pictures look will be the biggest indicator.

Today's WOD:

Run 5K

Compare to 02.15.16 

Post time in comments.

Run 5K today and compare it to the 5K at the end of this 90 Day Challenge because it will be a huge sign of progress in your fitness. Run as fast as you can today. Even if you have to walk, don't stop and log your time in the comments every day of this challenge. 

no caffeine

Caffeine is a drug stimulant found in coffee, tea, soft drinks, energy drinks, dietary supplements and certain foods. Though caffeine may pose some benefits, such as mental sharpness and increased energy, it can also pose dangerous risks. People respond differently to caffeine, so risk for such dangers varies. Excessive caffeine consumption heightens a person's risk for harmful effects.

Reduced Bone Strength
Excessive caffeine intake may cause the body to rid itself of calcium--a nutrient vital in supporting bone strength. People at risk for osteoporosis, a condition characterized by brittle bones, may exhibit higher risk for osteoporosis and bone fractures if they consume caffeine regularly. According to research published in the Journal of Bones and Mineral Research in Dec. 2009, elderly women are at highest risk for caffeine-related bone problems. Elderly women who lack calcium in their diet and consume caffeine frequently exhibit greater instances of osteoporosis and bone fractures than women deficient in calcium who do not consume caffeine.

Increased Blood Pressure
Increased blood pressure often occurs when people have blockage in their arteries, adhere to diets high in saturated fats, exercise too little or are genetically predisposed to high blood pressure. Caffeine intake can also trigger blood pressure spikes. According to Mayo Clinic hypertension specialist, Sheldon G. Sheps, M.D., the amount of caffeine found in two to three cups of coffee can raise a person's systolic pressure (the top number in a blood pressure reading) 3 to 14 millimeters of mercury (mm Hg) and diastolic pressure (the bottom number) 4 to 13 mm Hg. Such increases prove particularly dangerous for people with high blood pressure or heart-related diseases. In general, people who consume caffeine regularly or in excessive amounts may exhibit higher blood pressure than people who do not. Caffeine found in energy drinks and dietary supplements is often accompanied by additional stimulants, such as the herbs guarana and ginseng. These herbs exacerbate blood pressure risks.

Caffeine may lead to physical dependence. In an interview with U.S. News and World Report, professor Roland Griffiths, of Johns Hopkins School of Medicine explained that though people are hesitant to consider caffeine addiction a drug addiction, the basic mechanisms by which people become dependent upon caffeine are similar to classic drug addiction. As with any addiction, withdrawal symptoms arise when those addicted to caffeine reduce or eliminate caffeine from their lifestyle. People who routinely drink coffee in the morning may experience withdrawal symptoms if their coffee is delayed or missed. Symptoms of caffeine withdrawal include headache, lethargy, foggy thinking, depressed or irritable mood and even nausea or vomiting. Excessive or frequent caffeine intake pose greatest risk for addiction. 

Emotional Effects
Excessive caffeine intake can disturb a person's moods and emotional health. According to research published in the journal Drug Alcohol Dependency in September 2008, nervousness, restlessness and anxiety are common consequences of caffeine toxicity. People may have difficulty sitting still and may develop heightened paranoia, jealousy and other worrisome emotions. Once the stimulant effects of caffeine wear off, the post-caffeine "crash," or drop in mood and energy, may pose added emotional side effects. People with depression, anxiety and other psychological disorders may hold higher risk for adverse emotional effects.

Excessive caffeine consumption may cause insomnia, which is a common sleep disorder characterized by difficulty falling to sleep, remaining asleep or having nonrefreshing sleep for at least four consecutive weeks. According to the National Sleep Foundation, seven out of 10 people who exhibit the highest caffeine intake have insomnia. The more caffeine a person consumes, the more likely he is to develop insomnia. Insomnia causes daytime sleepiness and often leads to further caffeine consumption, as a person struggles with daytime wakefulness. Caffeine-induced insomnia may also cause mental fogginess and reduced cognitive abilities. If left untreated, insomnia may increase a person's risk for weight gain, obesity, mood swings, dependency on sleeping pills, reduced immune system function and automobile accidents.

Physical Effects
Caffeine toxicity also affects a person's physical well-being. According to the Mayo Clinic, excessive caffeine drinkers may develop nausea and additional digestive symptoms. Caffeine in any amount is known to increase a person's heart rate and blood pressure; over-consumption of caffeine may have dramatic negative effects. People with heart-related health conditions, such as hypertension, or high blood pressure, may have increased risk for heart attack. Heart palpitations and arrhythmias, which are irregular heartbeats, have also been reported. Muscle tremors, extreme shakiness and headaches may also occur. When shakiness is severe or coupled with intense irritability, risk for accidents and injuries increase.

If those aren't enough reasons, I don't know what is!? Challenge yourself. I know this will be hard for some of you but you have nothing to lose by trying it for 90 days....only insight and health to gain. Start on Monday, if you have to have coffee, go buy some decaf. Get ready, here we go!! :)

 Mamas: send in your before and afters with permission for me to post them and I will name a WOD after you!! hiitmamas@gmail.com

Apr 15, 2016

Friday 04.15.16

Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups (scale as needed)
15 knees to elbows 

Post rounds completed to comments.

April 18
join the challenge

get bikini ready!

Apr 13, 2016

Wednesday 04.13.16

3 rounds for time of:
20 bench dips
20 pull-ups, assist as needed
10 sumo deadlift high pull, 20-25 lbs

Post time to comments.

Apr 12, 2016

Tuesday 04.12.16

Hero WOD

4 rounds for time of:
Run 800 meters
50 push-ups
50 sit-ups
50 squats 

Post time to comments.

*In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, who disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008.

Apr 11, 2016

Monday 04.11.12

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Assist as needed.

Use as many sets each minute as needed. 

Post number of minutes completed to comments. 

Apr 8, 2016

Friday 04.08.16

5 rounds for time of:
20 box jumps, 18-inch box
20 butterfly sit-ups
20 hip raises (challenge with: single leg hip raises)

Compare to 04.03.15

Post time to comments.

Apr 7, 2016

Thursday 04.07.16

27-21-15-9 reps for time of:
Butterfly sit-ups
Thrusters, 20-30 lbs

Post time to comments.

Compare to 04.01.15

Apr 6, 2016

Wednesday 04.06.16

5 rounds for time of:
Run 350 meters
Lunge 50 meters

Compare to 04.02.15

Post time to comments.

Apr 5, 2016

Tuesday 04.05.16

Complete as many rounds as possible in 20 minutes of:
10 Push press, 20-30 lbs
10 Kettlebell swing, 20 lbs
10 Box jump, 18 inch box

Compare to 04.08.15

Post rounds completed to comments.

Apr 4, 2016

Monday 04.04.16

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 butterfly sit-ups
10 front squats, 40-60 lbs 

Post rounds completed to comments.

join the challenge

get bikini ready!

Apr 2, 2016

Saturday 04.02.16


Congratulations Hiit Mamas!
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. 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 soon. 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.

Previous 90 Day Challenge Finishers:


join the challenge
get your bikini body in time for summer!

Apr 1, 2016

Friday 04.01.16

Rest Day.

For time:
55 push-ups
55 lunges
55 wall-ball shots, 10 lb ball
55 deadlifts, 60-80 lbs 

Post time to comments.

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

Check back tomorrow for our 
90 Day Challenge: Day 90 
Finisher post!!