Monday 03.03.14

2 rounds SLOWLY of:
20 Body surfers (supermans with curled leg)
15 Hip raises (see demo video)
10 One-legged squats, each leg (back leg on a chair)
50 Butterfly sit-ups

No need to time yourself. Go slow, SQUEEZE! and comment that you completed and something that you are proud of (about you!).

DEMO: Hip Raises
no caffeine
no soda  
only 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


  1. Done! Since starting to follow you April 1, 2013, I have kicked my caffeine addiction. I was addicted (terrible headache and VERY grouchy by 10am without caffeine) for over a decade. I feel better after an early morning Hiit Mamas wod than I ever did after any amount of caffeine. Looking forward to sharing 1 year photos soon 🙂

    1. That just made my day! Thank you for sharing! I can't wait to see your before and afters but just you improved health overall is super awesome.

  2. Done!
    It felt good to do those slowly and really feel them
    I am proud that I can do 13 unassisted pull ups since starting hiit mamas! Also, it is my one year anniversary for hiit mamas and feeling great!

  3. Finished. Proud that I've been following the workouts for just over a year!!

  4. Finished. Happy that I have been following this blog since late Nov 2012.
    Thank you Jenni!!

  5. Complete! I'm proud that I've stuck with the 90 day challenge so far and not given up 🙂 Usually I give up b/c I get bored with the workouts or everyday life gets in the way. But not this time!

    1. So awesome! It feels good to not quit or cheat!

  6. Finished! I've been following HIIT Mamas for over a year and two months. It's been the longest I've ever stuck with something. Love it! And thank you Jenni!!

  7. Finished and ran two miles. Proud that HIIT Mamas is a part of my life. Ran 4.5 miles yesterday and there is no way I could have done that without these workouts, Thanks Jenni.

  8. Done! This was a nice way to change it up–I had fun with this one and I've enjoyed reading the comments!
    I'm proud that since I started with this blog (1.5 years now), I am the most fit I've ever been at 32 years old and mother to five. And I am so proud to see my children imitating and working out with me–it feels good to know I'm helping them develop good habits that can last them for life.
    Thanks Jenni!

    1. I am in the exact same boat! You took the words from my mouth. Very inspiring.

  9. Did it! First time commenting. I'm proud that last week I finally earned an A in PE- at almost 30 years old! My freshman year in HS I had to run a 7:20 mile to get an A and I ran a 7:21. I always assumed that it was the best I could do, I was in great shape from swimming multiple times a day. But last week I ran a 7:15!! My goal for the past year was to get my A before I turned 30 and I did it. Couldn't have done it without the HIIT mamas workouts!

    1. I like your name! 😉 That is so cool!! Way to go!!

  10. Done! Also did 5 mins. of jump rope. I was so happy to see this wod today. I ran my 2nd half marathon on Saturday and set a new pr of 1:49:30. Still a little sore, so this workout was perfect. I have been following this wonderful blog for 18 months and it has changed my life. I am stronger and faster than I have ever been. Thank you Jenni!

    1. These comments are just what I needed today! You're welcome!!

  11. That's a kick ass Half marathon time!! Wow, James Family.

    I'm proud that I get stronger all the time and that my passion for fitness and health rubs off on my kids. In this day and age this is so important!! Thanks Jenni!

    1. You're welcome! I love the change to a healthier perspective too.

  12. Finished :). I've been following this blog for a little over a year- not only am I stronger physically- I am mentally. I love the feeling of accomplishment after a tough wod- and love the support and inspiration from each of you here! Thanks Jenni for your time and dedication to this blog 🙂

    Great Job James Family!!!

    1. You are so welcome! You guys' successes keep me going.

  13. Done! I am proud that since I started your blog 7 months ago ( thanks to my sister in law) I have lost over 45 pounds ( don't weigh myself again for two weeks so not positive on the number) and over 25 inches from my whole body!

    1. Wow! That is amazing! I hope you share your before and afters!! Good job!!

  14. Fun to not use the timer and really focus on form and squeezing 🙂
    I kept looking for a timer it was a weird sensation but also relaxing and enjoyable!

  15. Me too Heather foster I Was looking for a timer too. Enjoyed this workout now to go run should of done that first lol.

  16. Definitely fun!

    I am proud I have survived the transition to 3 kids (6, almost 4 and 6 months)! I am proud that, despite the chaos, I have been keeping up on the workouts and feel my clothes getting looser. I've dropped about a dress size since 6 weeks postpartum. Even hubby says I am looking skinny! Can't wait until Day 90 when I can jump on the scale!

    1. Super awesome! Way to go keeping it all going! Supermom!

  17. Ran an 800m as a warm-up.

    Completed WOD

    Ran 1km to finish.

    A little over 6 months ago we moved from the state of WA to NC. Prior to moving I spent a week in the hospital due to pancreatitis and had to have my gall bladder out. I was really sick for a few months after. It was a big transition but we landed safely and we are making the most of it. I am preparing my first garden EVER. Building a chicken coop and enjoying the new surroundings. I have fully recovered from something I thought might kill me. Life is awesome!

    1. Wow Mandy! I had no idea! And look how strong you are now! You rock surfer girl. 🙂

  18. Finished and proud that I have been sticking to this routine now for some time. I Miss a wod I'm sure to always make it up. I've now added training for a half marathon to the regular wod so hopefully I can keep to it all.

  19. Finished! It was nice to take it slow!
    I started using these work outs about 5 months ago and I am slowly improving. I maybe the slowest, but I am just thankful that I am able to finish! I am 30 years old also a mom of 4, and this is the first time I have stayed faithful to any work out since high school. Also trying to do extra running when I can. Last year I lost 30lbs and I have at least 30 more to go. I know I am getting stronger because Jan. 2013 I tried to go roller skating and my tail bone (which I hurt when I was 19) was so sore I couldn't even stand in the skates. And just this weekend we went again and I could do it like it was nothing, Thank you Jenni for all your faithfulness. Also to all the Ladies Great Job!

  20. Finished!
    Proud to be sticking to these wods, even with my crazy four little people. Looking forward to seeing results at the end of the 90 days!

    1. It always feels good to make it to the end! Good job!

  21. Done. I'm proud that I grew up eating fast food almost every single day in high school to rarely feeding it to my family…at least for dinner 🙂 I do treat my kids to some happy meals for lunch but rarely eat any fast food myself.

  22. Ran 3 miles slowly. – It was awful, and I felt sick the whole time. Oh well, it happens.

    Finished the WOD which I really enjoyed too! It was really nice not to have to rush through it. (Plus my baby woke up in the middle and it didn't matter..:)

    I am proud that I am almost back to my Pre pregnancy (2nd) measurements and that I look better now then I did before I had kids. Also that I got back into shape so much faster after #2 then I did just running and a bit of weight lifting after #1. I am proud that when I realized that I wasn't going to get the body I want with what I had been doing that I got myself out of a rut and switched to this. I still love to run and fit it in around these work outs, but I have seen so much more improvement since I started this in October, then I ever saw in my YEARS of running. Thank you so much for the work you do posting workouts every day of the week! I really appreciate it!

  23. Done
    Plus ran 2 and 27 burpees

    I am so glad that I have made it a routine to get the kiddos down for their nap and head to the garage and workout. I have worked off around 30 pounds. It feels great to be in shape again

  24. Finished! And then ran 2.70 miles!

    Proud that next week marks the 1 year mark of doing these WODS! It's the longest commitment I've ever had to a workout! 😉 so thankful for the feeling of accomplishment!

  25. Done!
    I started last year mid-end of feb. I hated running, still do but not as badly. I love the wods each day &even if i don't complete it i still check it daily. I goal to try &do all 5 wods but reality make it 3-4 times. This is the longest I've ever stuck with a workout program

  26. done!
    I am proud that I take time for myself to become stronger through these workouts. These workouts are the only things I have really stuck with consistently for almost a year! Sometimes I accidentally touch my own arm and can't believe how firm it is lol!
    Thanks Jenni!

    1. Nice!! I totally to flex in the mirror every once in a while! And when I see mt tricep pop out through my thin sweater, I have to point it out to my husband!! Lol.

  27. Completed with my 5 year old daughter, Dylan.
    I am proud when I get so much love from all if you and realize that I have improved the lives and health of hundreds if not thousands if women, who are setting the example of fitness for their families to follow. I am proud that I am a 35 year old mother of 4 and I am the fittest and hottest I have been in my life! Ha ha! Bring on my 20 year high school reunion, bring on the Tough Mudder and Spartans, bring on the Hero WODs! Like a boss! 😉

  28. Done.

    Proud of what my body can do in my mid 30s that I couldn't do EVER!

  29. Done. I love how I feel! I love my new stronger healthier body.

  30. Finished, and proud that I can honestly say I am learning the key to whole and healthy eating and eating junk food in moderation which has helped me not gain weight back I had previously lost!

  31. Done. I love these workouts. Totally doable with my life right now. My whimsy arms are feeling stronger & I don't dread running (as much)!

  32. Done! Proud that I am keeping up with these workouts at 27 weeks preg. Don't post as much since I'm modifying, but happy to still be part of this group.

  33. Done.

    Last 90 day challenge I lost 6 pounds and 6 inches, I'm excited to be back now that I'm not ref'ing high school basketball. 🙂

  34. Had to concentrate to slow down…
    Finished and focused on doing the exercises properly

  35. Finished.
    I'm proud that I did Tuesday and Mondays workout just now. I didn't get to workout yesterday because of the snow.

  36. Katie and Lori did it on Monday.we liked the relaxed feel. Now we hope our muscles feel the soreness from it!

  37. Did this a few days ago but didn't comment. I'm proud of the fact that I'm finally able to comfortably wear my pre-pregnancy clothes! Baby #3 is 16 months old. My next goal is to wear a particularly small pair of jeans that are still quite snug (they were snug even before baby) for my 30th birthday in mid-April!

  38. Completed this on 3-7 due to hectic schedule this week. I'm proud of the fact that I am running an 8:40 mile. When I started these workouts in January 2013 I was running over a 10 min mile. Also proud of the mental strength I have gained. I've learned that I can push my body farther than I ever have and make it out alive! Thanks Jenni for keeping this site going!

  39. Started following this blog over a year ago. I've stayed with it despite summer travel and a new job.

  40. Completed!! So thankful for this blog! Since I've been following I am now able to do boy pu and pull my own body weight from a low bar! Thank you jenni!!!

  41. Done 🙂 We, both my husband and I have been following this blog and doing the workouts since Mid July 2012….WE LOVE IT!! I can only still manage 2 unassisted pull ups but have gained strength and totally changed my body shape!!! Thank you Jenni!

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