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.

Oct 31, 2011

Monday 10.31.11

"Slayer"

3 rounds for time of:
15 Overhead squats, 10-30lbs
15 Push-ups
15 Jump lunges
15 Knees to elbows
15 Hang clean, 10-30lbs
15 Back extensions

Oct 28, 2011

Friday 10.28.11

"Tabata Something Else"

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

Post total reps from all 32 intervals to comments.

Oct 27, 2011

Thursday 10.27.11

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball, 10 ft target. (Reps)
Sumo deadlift high-pull, 20-40 pounds (Reps)
Box Jump (Reps)
Push-press 10-20 pounds (Reps)


There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the four stations.


Oct 26, 2011

Wednesday 10.26.11

Revenge of the Burpees

50 sit-ups
10 burpees
40 sit-ups
20 burpees
30 sit-ups
30 burpees
20 sit-ups
40 burpees
10 sit-ups
50 burpees

....Heaven help us.

Compare to 05.31.11

Oct 25, 2011

Tuesday 10.25.11

3 rounds of:
20 jump jacks
30 push-ups
40 sit-ups
50 squats

Compare to 05.27.11

Oct 24, 2011

Monday 10.24.11

10 rounds for time of:
3 Boy push-ups
6 Deadlifts, 20-60lbs
12 Sit-ups
24 Jump rope or jacks

Oct 20, 2011

Oct 19, 2011

Wednesday 10.19.11

3 rounds for time of:
10 Overhead squats (10-30lbs)
50 Jump jacks or jump rope


Oct 18, 2011

Tuesday 10.18.11

5 rounds of:
40 jump jacks
30 box jumps
20 kettle bell swings (20lb dumbbell)

Compare to 05.24.11

Oct 17, 2011

Monday 10.17.11

5 rounds for time of:
Run 200 meters
20 Shoulder press (10-20lbs)
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Oct 14, 2011

Friday 10.14.11

Complete as many rounds in 20 minutes as you can of:
5 Push-ups
10 One legged squats, alternating
15 Sit-ups

Oct 13, 2011

Thursday 10.13.11

"Britta"

10 rounds of:
13 jump jacks
 7 snatchs (10-15lb dumbbells)
11 sit-ups

HAPPY BIRTHDAY BRITTA!!

Oct 12, 2011

Wednesday 10.12.11

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 Push-ups
15 Back Extension
20 Sit-ups

Oct 11, 2011

Tuesday 10.11.11

Complete as many rounds in 20 minutes as you can of:
15 Sit-ups
10 Push-ups
15 Squats

Oct 10, 2011

Oct 7, 2011

Friday 10.07.11

Tabata jump rope or jacks

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

Post your score.

Oct 6, 2011

Thursday 10.06.11

Run 800 meters
15 Push-ups
Run 800 meters
15 Squats
Run 800 meters
15 Push-ups

Oct 5, 2011

Wednesday 10.05.11

50 squats
25 dips
50 squats
25 push-ups
50 squats
25 sit-ups
50 squats
25 leg lifts
50 squats
25 jump jacks
50 squats
25 sit-ups

Compare to 05.20.11

After yesterday's WOD..... this is going to hurt!! : )

Oct 4, 2011

Tuesday 10.04.11

21-18-15-12-9-6-3 reps for time of:
Squat (5-10lb dumbbells on shoulders)
Jump jacks or rope
Deadlift (20-60lb)
20" Box jump
Begin each round with a 50 meter Bear crawl.

*Do each exercise 21 reps, then 18 reps, then 15 reps, etc.

Oct 3, 2011

Monday 10.03.11

5 rounds for time of:
6 Push-ups
12 Sit-ups
24 Weighted walking lunges, 10-15lb dumbbells