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.

Sep 29, 2016

Thursday 09.29.16

Complete as many rounds as possible in 20 minutes of:
100 double-unders (sub: 400 singles)
100-ft. walking lunge

Post rounds completed to comments.


Sep 28, 2016

Wednesday 09.28.16

5 rounds for time of:
15 pull-ups, assist as needed
Run 400 meters

Compare to 08.24.15

Post time to comments.



Sep 27, 2016

Tuesday 09.27.16

Short On Time

For reps:
60 seconds of deadlifts, 60-80 lbs.
60 seconds of handstand push-ups, scale as needed
45 seconds of deadlifts, 60-80 lbs.
45 seconds of handstand push-ups, scale as needed
30 seconds of deadlifts, 60-80 lbs.
30 seconds of handstand push-ups, scale as needed

This workout takes 4.5 minutes, with no rest between exercises.

Post total reps completed to comments.



Sep 26, 2016

Monday 09.26.16

Freestyle Frances

45 reps of each for time:
Thrusters, 20-45 lbs
Pull-ups (assist as needed)

Partition as needed to complete 45 reps of each exercise as quickly as possible.

Happy Birthday Fran!
(last week)


Sep 23, 2016

Friday 09.23.16

5 rounds, each for time, of:
Run 800 meters
40 Butterfly sit-ups 
Rest 3 minutes

Compare to 09.23.15

Post time to comments.



Sep 22, 2016

Thursday 09.22.16

5 rounds for time of:
1 minute plank
12 knees to elbows
15 push-ups
12 dumbbell squat cleans, 10-15 lb dumbbells

Compare to 09.22.15

Post time to comments.


Sep 21, 2016

Wednesday 09.21.16

For time:
Run 1 mile
100 butterfly sit-ups
100 back extensions (superman or body surfers)
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Compare to 09.21.15

Post time to comments.


Sep 20, 2016

Tuesday 09.20.16

10 80-yard shuttle sprints

Rest as needed between efforts. 

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back. 

Post best and worst times to comments.


Sep 19, 2016

Monday 09.19.16

3 rounds for time of:
21 Dumbbell snatches, right arm, 20 lbs
21 second L hang (from pull-up bar)
21 Dumbbell snatches, left arm, 20 lbs
21 second L hang (from pull-up bar)

Post time to comments.



Sep 16, 2016

Friday 09.16.16

5 rounds for time of:
20 Overhead walking lunges, 20 lbs
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Compare to 09.18.15

Post time to comments.