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.

Aug 31, 2011

Wednesday 08.31.11

8 rounds for max reps of:
10, 15, or 20lb kettle bell swings, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds



Aug 30, 2011

Tuesday 08.30.11

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the
first 8 intervals are back extensions
second 8 are push-ups
third 8 intervals are sit-ups, and finally
last 8 intervals are squats.
There is no rest between exercises.

Post total reps from all 32 intervals to comments like this:
be-121, pu-91, su-75, sq-123 total- 421 reps!
(everyone will have the same time of 15:50)

Compare to 04.25.11


Aug 29, 2011

Monday 08.29.11

5 rounds of:
20 Sit-ups
10 Burpees

I can already tell this is going to suck! But we love it don't we.  ;)

Aug 26, 2011

Friday 08.26.11

50 jump jacks
50 push-ups
50 jump jacks
50 sit-ups
50 jump jacks
50 squats
50 jump jacks
50 back extensions


Compare to 06.13.11

Aug 25, 2011

Thursday 08.25.11

5 rounds for time of:
400 meter run
10-40  pound Overhead squat, 15 reps

*if you can't hold the weights over your head, you can rest them on your shoulders

Aug 24, 2011

Wednesday 08.24.11

5 rounds for time of:
60 pound Deadlift, 15 reps
15 Knees to Elbows


Aug 23, 2011

Tuesday 08.23.11

5 rounds for time of:
40 Jump Jax
30 Box jumps- 12-18 inch box
20 Kettlebell swings (use a dumbbell, 10, 15, or 20lbs)

*if you can't find a box, you can use a stair, step stool, bench, take the cushions off your couch, etc.)

This one is going to be brutal ladies but just stick with it no matter how long it takes. DON'T GIVE UP! Just when you get through round 3 and feel completely spent, grab a sip of water, take a few deep breaths, do a quick stretch and just get through one more set on one more round at a time. You will surprise yourself.

Aug 22, 2011

Monday 08.22.11

3 rounds for time of:
10 push-ups
33 sit-ups
75 Squats

I can already feel my legs burning just typing it!

Aug 19, 2011

Friday 08.19.11

For time:
Dumbbell snatch  20 pounds, 30 reps (15 each arm)
Use 15 pounds, 25 pounds or  5 pounds as needed.
*if you don't have a weight set, you can use a milk jug or anything you want.

Aug 18, 2011

Thursday 08.18.11

squats- 50/30/15/10
push-ups- 20/15/10/5
sit-ups- 30/25/20/15
lunges-20/16/12/8

*This means do 50 squats, 20 push-ups, 30 sit-ups, 20 lunges, then start back with 30 squats, 15 push-ups, and so on...


Compare to 04.18.11

Aug 17, 2011

Wednesday 08.17.11

10 rounds for time of:
sprint 100 meters
10 squats
sprint 100 meters
10 Burpees
Rest 30 seconds

Aug 16, 2011

Tuesday 08.16.11

Run 5K = 3.10685 miles

Post your times! (This will be my first consecutive 3 mile run in a long time! I am NOT a runner!)

*For any of you that can't get away from the house (I am going to put Tyce in the jogger), just choose any other WOD you want from the history and post your results on it's comments.

Aug 15, 2011

Monday 08.15.11

With a continuously running clock, do one sit-up and one  push-up the first minute, two sit-ups and two push-ups the second minute, three sit-ups and three push-ups the third minute... continuing as long as you are able.
When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able. For example, if you are on minute 6 and you do your 6 sit-ups but only get to 4 push ups and then minute 7 starts, you just start over and do your 7 sit-ups without the push-ups until you can no longer do the push-ups required within the minute.
Use as many sets in any order each minute as needed. So switch it up within the minute if you want/need to.
The WOD is over when you keel over. ;)


Post number of minutes successfully completed for each exercise to comments. Their sum is your score. For example: 10 minutes- sit-ups + 5 minutes push-ups = 15

*I know this WOD can be a bit confusing but I am just trying to stick as closely as possible to the original WOD.

Aug 12, 2011

Friday 08.12.11

8 rounds for time of:
5 front squats (2-15lb dumbbells)
10 push-ups
20 sit-ups

Aug 11, 2011

Thursday 08.11.11

As many rounds in 12 minutes of:
400 meter run
5 deadlifts, 60 lbs

Completed 4 rounds

Aug 10, 2011

Wednesday 08.10.11

3 rounds for time of:
15 thrusters (2- 15lb dumbbells)
30 sit-ups

No time- interrupted by phone call.

Aug 9, 2011

Tuesday 08.09.11

3 rounds for time of:
20 front squats (2- 5lb dumbbells)
20 push-ups
30 sit-ups
20 leg lifts

8:44

Aug 8, 2011

Monday 08.08.11

10 push-ups
20 wall ball shots
30 knees to elbows
40 power clean (2- 5lb dumbbells)
50 sit-ups (or burpees if you feel hard core)
60 sumo-deadlift high-pull (2- 5lb dumbbells)

7:56

Aug 3, 2011

Wednesday 08.03.11

20 leg lifts
30 wall ball shots
20 knees to elbows
30 box jumps
20 sumo-deadlift high-pull (2- 5lb dumbbells- because hubby was using the bigger ones!)
30 burpees
20 shoulder press (2- 5lb dumbbells- same reason)
40 walking lunges

11:39

Aug 2, 2011

Tuesday 08.02.11

5 knees to elbows
10 deadlifts, 60 lbs
15 sit-ups
50 jump jacks
5 knees to elbows
10 deadlifts, 60 lbs
15 sit-ups
100 jump jacks
5 knees to elbows
10 deadlifts, 60 lbs
15 sit-ups
150 jump jacks
5 knees to elbows
10 deadlifts, 60 lbs
15 sit-ups
200 jump jacks

14:41




Aug 1, 2011

Monday 08.01.11

As many rounds in 20 minutes of:
Run 400 meters
7 push-ups

7 rounds