INTENSITY THAT FITS YOUR LIFE
LIIT = Lower Intensity Interval Training
We’re doing workouts differently — and women are LOVING the results!
Lower intensity doesn’t mean slow — it’s more of a comfortable, conversational pace (or just a touch faster), where you’re challenged without feeling completely spent.
LIIT
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This is our signature program! Workouts posted daily! Each LIIT workout combines 20 minutes of circuit-style training with 35 minutes of bodybuilding-inspired strength work — the ideal blend of fat-burning and muscle-building for a perfectly toned, sculpted look. Do it in a fully equipped gym or right at home with our dumbbell modifications. This sustainable, energizing approach is helping thousands of women of all skill levels stay consistent, feel stronger, and achieve incredible results they can maintain for life.
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Come Back Challenge
This program was written for ANYONE wanting to comeback from whatever has held them back! Jessica used it for her postpartum comeback journey (with appropriate postpartum modifications included!) But it's great for anyone coming back from injury, time away from the gym, or JUST STARTING their fitness journey! Scaling options AND advanced options for ALL levels! At-Home versions available too!!
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The Baby Momma Workout Program
9 months of real, safe workouts from a mama who started at 3 weeks pregnant.
Follow along day-by-day with flexible, dumbbell-friendly workouts designed to support your body, your baby, and a strong delivery. Gym or home — you choose. This isn’t about pushing through — it’s about tuning in and moving in a way that feels good throughout every trimester.
👉 Join now and stay strong, supported, and confident through your pregnancy.
Check out the other programs you’ll have access to!
Try a FREE workout
Give this Upper Body Push + Core workout a try as our gift to you! LIIT is going to help you shed fat, tone up, and feel AMAZINGGG while doing it! Go at a pace and use weights that you can carry a conversation at and then go right into the strength afterwards.
HAVE FUN!! If you don’t like something, CHANGE IT!! That’s the beauty of this program–make it what you LOVE so you stay consistent!!
The features you need to succeed
Reminders
Set workout reminders to stay on track!
STREAKS
Complete at least one workout every week to get a streak!
VIDEOS
Easy to follow videos for every workout in the app
NOTES & LOGGING
Take notes on your workouts and log weights, time and reps!
FAVORITES
Save your favorite workouts with the click of a button
OFFLINE ACCESS
Download inside the app so you can access them offline
Access to the LIIT Community
As part of your LIIT app subscription, you’ll gain exclusive access to our empowering Facebook community—a supportive, life-giving space designed to help women become their strongest, healthiest, and most confident selves through sustainable, lower-intensity fitness, self-compassion, and meaningful connection. In this group, we embrace effort over perfection, lift each other up, and celebrate every win, big or small. It’s a community built on encouragement, love, and showing up for one another, because together, we rise higher, thrive stronger, and grow better than we ever could alone.
GET STARTED
Pic one, 160 Ibs CrossFit 4-5 days a week eating poorly and in bad mental health. Pic two, 150 Ibs still doing CrossFit 4-5 days a week but following macros Jess gave me for 6 weeks
Pic three, 148 Ibs same macros working with Kristine and doing body fit for 4 weeks!
All while still living and enjoying fun days and meals but being consistent. I've really never been so grateful and motivated! Thank you!
"It was exactly what i needed. I thought that I would just sneak around in the back and get my work done, but when I saw how immediately open everyone was it really opened my heart. It's not often you have a baby and feel like there are others there for you and understand what you're going through because they are going through the same thing. Thsnk you for that. The workouts were easy to follow and easy to modify. I like that some days... lets be honest, a LOT of days, I was able to do the work in my living room with the baby next to me. I never felt like "I can't do that." Which, sadly, can happen in a lot in gyms l've been in. I feel so much better than I did 6 weeks ago. In the short amount of time l've lost 7lbs and 2.5 inches around my waist!! In 6 weeks!! I added some muscle in there too 💪 Thank you Jessica and Austin 💕"
- Raine Rye
I loved this challenge. It was just what I needed to kickstart my goals for the new year. Each workout pushed me in different ways. The programming was just awesome! So good and varied, I loved it. The groups of ladies in the challenge group were great too. I so enjoyed seeing each of them push themselves, I always knew if I needed encouragement I just had to look in the group and there would be someone to encourage you and hold you accountable.
- Michele Lopez
Thank you! I was doing CrossFit for 7-8 years and I started following you on instagram when I was pregnant with my first and did your baby momma workouts. I'm now 6 weeks postpartum with my second child and had full intentions of going back to CrossFit until I started seeing your lower intensity results and it honestly made me so excited to get back to working out. I was feeling burnt out from CrossFit, but because I was doing it so long I thought that was the only way 😁 I'm so happy I found you and I'm excited to follow your programs and hopefully get back into shape 😊
- Marnita
Thank you! I was doing CrossFit for 7-8 years and I started following you on instagram when I was pregnant with my first and did your baby momma workouts. I'm now 6 weeks postpartum with my second child and had full intentions of going back to CrossFit until I started seeing your lower intensity results and it honestly made me so excited to get back to working out. I was feeling burnt out from CrossFit, but because I was doing it so long I thought that was the only way 😁 I'm so happy I found you and I'm excited to follow your programs and hopefully get back into shape 😊
- Marnita
I'm really happy with the progress. It's going to take a few more months of hard work to get closer to my goals but I really feel like your lower intensity workouts are the best! So thank you!!! I've also noticed a very common theme among all of the before afters... ALL of the booties look lifted!
- Jenny A.
I started the hot mom summer challenge a little late and am finishing up the last week this week before moving over to body fit. But these were my inbody results from 7/25-today doing these workouts! I have an almost 1 year old and have managed to put on more muscle and get to the lowest bf % that I've seen in years! I've really enjoyed this programming!
Edit: forgot to mention l've done CrossFit for 11 years and my body just doesn't tolerate intensity and super heavy lifting like it used to. I've finally hung up the CrossFit shoes and have fallen in love with these lower intensity and lower weight workouts! 🙌 It's a great feeling being able to walk the day after a workout with no pain lol 😆
Day 3 ✅
Forgot to take a selfie but got this screenshot of some knee raises.
7 years of CrossFit and I would never chosen running as a form of cardio if given the option, simply because I'm slow and was always one of the last few during the running workouts. Today I chose to run for the second 6 mins!! I love that this program has taken the stress off of being fast or first and moved the focus to just move your body! 💪
- Kaitlin C.
I went from functional strength training heavy weights for almost 2 years to trying your program. Body fit- obsessed is an understatement. I love all the steps I get in the workout. I found my love for the gym again!
.avif)
Hi! I already have your app and I've been loving it! (Been cross fitting for over 10 years) and this has been a very good change for me. I'm interested in the nutrition part.
Pic one, 160 Ibs CrossFit 4-5 days a week eating poorly and in bad mental health. Pic two, 150 Ibs still doing CrossFit 4-5 days a week but following macros Jess gave me for 6 weeks
Pic three, 148 Ibs same macros working with Kristine and doing body fit for 4 weeks!
All while still living and enjoying fun days and meals but being consistent. I've really never been so grateful and motivated! Thank you!
"It was exactly what i needed. I thought that I would just sneak around in the back and get my work done, but when I saw how immediately open everyone was it really opened my heart. It's not often you have a baby and feel like there are others there for you and understand what you're going through because they are going through the same thing. Thsnk you for that. The workouts were easy to follow and easy to modify. I like that some days... lets be honest, a LOT of days, I was able to do the work in my living room with the baby next to me. I never felt like "I can't do that." Which, sadly, can happen in a lot in gyms l've been in. I feel so much better than I did 6 weeks ago. In the short amount of time l've lost 7lbs and 2.5 inches around my waist!! In 6 weeks!! I added some muscle in there too 💪 Thank you Jessica and Austin 💕"
- Raine Rye
I loved this challenge. It was just what I needed to kickstart my goals for the new year. Each workout pushed me in different ways. The programming was just awesome! So good and varied, I loved it. The groups of ladies in the challenge group were great too. I so enjoyed seeing each of them push themselves, I always knew if I needed encouragement I just had to look in the group and there would be someone to encourage you and hold you accountable.
- Michele Lopez
Thank you! I was doing CrossFit for 7-8 years and I started following you on instagram when I was pregnant with my first and did your baby momma workouts. I'm now 6 weeks postpartum with my second child and had full intentions of going back to CrossFit until I started seeing your lower intensity results and it honestly made me so excited to get back to working out. I was feeling burnt out from CrossFit, but because I was doing it so long I thought that was the only way 😁 I'm so happy I found you and I'm excited to follow your programs and hopefully get back into shape 😊
- Marnita
Thank you! I was doing CrossFit for 7-8 years and I started following you on instagram when I was pregnant with my first and did your baby momma workouts. I'm now 6 weeks postpartum with my second child and had full intentions of going back to CrossFit until I started seeing your lower intensity results and it honestly made me so excited to get back to working out. I was feeling burnt out from CrossFit, but because I was doing it so long I thought that was the only way 😁 I'm so happy I found you and I'm excited to follow your programs and hopefully get back into shape 😊
- Marnita
I'm really happy with the progress. It's going to take a few more months of hard work to get closer to my goals but I really feel like your lower intensity workouts are the best! So thank you!!! I've also noticed a very common theme among all of the before afters... ALL of the booties look lifted!
- Jenny A.
I started the hot mom summer challenge a little late and am finishing up the last week this week before moving over to body fit. But these were my inbody results from 7/25-today doing these workouts! I have an almost 1 year old and have managed to put on more muscle and get to the lowest bf % that I've seen in years! I've really enjoyed this programming!
Edit: forgot to mention l've done CrossFit for 11 years and my body just doesn't tolerate intensity and super heavy lifting like it used to. I've finally hung up the CrossFit shoes and have fallen in love with these lower intensity and lower weight workouts! 🙌 It's a great feeling being able to walk the day after a workout with no pain lol 😆
Day 3 ✅
Forgot to take a selfie but got this screenshot of some knee raises.
7 years of CrossFit and I would never chosen running as a form of cardio if given the option, simply because I'm slow and was always one of the last few during the running workouts. Today I chose to run for the second 6 mins!! I love that this program has taken the stress off of being fast or first and moved the focus to just move your body! 💪
- Kaitlin C.
I went from functional strength training heavy weights for almost 2 years to trying your program. Body fit- obsessed is an understatement. I love all the steps I get in the workout. I found my love for the gym again!
Hi! I already have your app and I've been loving it! (Been cross fitting for over 10 years) and this has been a very good change for me. I'm interested in the nutrition part.
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Get one of our programs for a one time purchase to workout with us and get the app experience
Ultimate Hot Mom Guide
The Ultimate Hot Mom Guide reveals the why behind every proven health tactic, so you can finally make them part of your daily routine and see lasting results. Inside, Coach Jessica shares the exact secrets she once reserved for her 1:1 clients—now all in one guide. Backed by 15 years of coaching expertise and real-mom experience, this 76-page blueprint shows you how to lose fat, boost energy, balance hormones, and feel confident without extremes. You'll also get 21 days of breakfast, lunch, snack, and dinner recipes (84 recipes total!)
BUY NOW $47
Baby Momma
9 months of real, safe workouts from a mama who started at 3 weeks pregnant.
Follow along day-by-day with flexible, dumbbell-friendly workouts designed to support your body, your baby, and a strong delivery. Gym or home — you choose. This isn’t about pushing through — it’s about tuning in and moving in a way that feels good throughout every trimester.
👉 Join now and stay strong, supported, and confident through your pregnancy.
Come Back Challenge
This challenge was written for mommas who've been cleared to workout! We highly recommend doing some pelvic floor diastasis work before this program so you can implement those breathing techniques into your movements! If you need a program, @deliciouslyfitnhealthy on instagram has a GREAT ultimate postpartum guide!
This program. can be done at the gym or at home with as. l little as dumbbells only! There's about an hour of content written x 5 days a week--but momma, DO WHAT YOU CAN! Something is better than nothing!
30 Day Ab Program
30 Workouts Close to Your 6 Pack
This program is designed to supplement your current exercise regimen with 30 ab workouts that will strengthen and define your core! It is NOT intended to be done for 30 consecutive days!! There needs to be some rest built in!! We suggest doing something like a “Two days on. Two days off” or a “every other day” schedule! No equipment REQUIRED. *Optional equipment: pull up bar, small weight, a place to do L-Sits
