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.

Nov 30, 2011

Wednesday 11.30.11

15 thrusters (10lbs)
15 burpess
15 thrusters
15 leg lifts
15 thrusters
15 sit-ups
15 thrusters
15 push-ups
15 thrusters
15 burpees

Compare to 05.19.11 (8:43) 06.15.11 (8:38)

Nov 29, 2011

Tuesday 11.29.11

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 08.26.11

Nov 28, 2011

Monday 11.28.11

Run 10K

Wow..... straight out the gate! Just like that?

Can I do this?!

.....guess we'll find out!

Nov 25, 2011

Friday 11.25.11

"Black Friday"

3 rounds for reps of:
5-10lb Dumbbell squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
20-40lb Deadlifts, 1 minute
Burpees, 1 minute
Sit-ups, 1 minute
Rest 1 minute

Yesterday we gobble, gobbled..... today we sweat and grovel!

Nov 24, 2011

Thursday 11.24.11

Happy Thanksgiving!

3 rounds of:
Turkey, 15-20lbs
Stuffing
Rolls with butter
Mashed potatoes
Gravy
Cranberry sauce
Brussel sprouts
Apple pie
Pumpkin pie
Deviled eggs
Chubby apple dip
10 meter run to the couch for football and a nap

We aren't WODing today... are you kidding!?!
Have a great holiday. :)


Nov 22, 2011

Tuesday 11.22.11

3 rounds, 15-12-and 9 reps, for time of:
10-20 lb Thrusters
Walking lunges
Push-ups

Nov 21, 2011

Monday 11.21.11

 "Jenni"

3 rounds for time of:
Run 800 meters
50 Back Extensions
50 Butterfly sit-ups

Happy Birthday to me (yesterday)!

Nov 18, 2011

Friday 11.18.11

21-18-15-12-9-6-3 reps of:
sit-ups
squats

Compare to 06.12.11


 "Been HIIT training for 2 years. We are 120 miles from the closest gym so we make do at the house in Oklahoma. Two years ago my wife, Susie, could not walk up stairs without breathing hard. Now she runs hills, WODs, does pull-ups, air squats like a machine, O-lifts, and overhead squats" - Mark Eaton

Nov 17, 2011

Thursday 11.17.11

10 push-ups
15 deadlifts (15lb dumbbells)
25 box jumps
50 sit-ups
100 wall ball shots
200 jump jacks
400 meter run


Compare to 06.11.11 and 05.04.11

*I got 15:20 in June beating my May time by 3 mintues (18:20).... can't wait to see what my time will be today!


Nov 16, 2011

Wednesday 11.16.11

3 rounds for time of:
Run 800 meters
Rest 2 minutes


 **Note to Mamas: leave your birth date in your comments and I will create a special WOD in your name on your birthday!! :)

Nov 15, 2011

Tuesday 11.15.11

"Lieutenant Murphy" 

For time:
1 mile Run
100 Push-ups
200 Sit-ups
300 Squats
1 mile Run

Partition the push-ups, sit-ups, and squats as needed. Start and finish with a mile run.

Don't quit Mamas! Even if you need a minute break.... take it and then continue.

Nov 14, 2011

Monday 11.14.11

For time:
Run 500 meters
50 Box jumps
50 Push-ups
50 Sit-ups
50 Kettle bell swings, 10-20lbs
50 Back extensions
50 Dips
20 Burpees

Nov 11, 2011

Friday 11.11.11

5 rounds of:
11 sit-ups
11 push-ups
11 jump jacks
11 squats
11 leg lifts
11sumo deadlift high pull, 15-30lbs
11 back extensions
11 walking lunge
11 wall ball
11 push press, 10-20lbs
11 kettle bell swings, 15-30lbs



Nov 10, 2011

Thursday 11.10.11

21 deadlifts, 30-60lbs
21 push press, 10-20lbs
50 squats
15 deadlifts
15 push press
50 squats
9 deadlifts
9 push press

Compare to 06.10.11

Nov 9, 2011

Wednesday 11.09.11

Run 300 meters
20 Push press, 10-30lbs
Run 300 meters
15 Push press, 10-30lbs
Run 300 meters
10 Push press, 10-30lbs
Run 300 meters
5 Push press, 10-30lbs

Nov 8, 2011

Tuesday 11.08.11

5 rounds for time of:
10 Burpees
10 Knees to bar
21 Walking lunge steps with 5-10lb dumbbells held overhead
Run 400 meters

Nov 7, 2011

Monday 11.07.11

3 rounds for time of:
30 Wall ball shots
30 Squat snatches, 10-30lbs

Nov 4, 2011

Friday 11.04.11

For time:
25 sit-ups
1 pull-up
20 sit-ups
2 pull-ups
15 sit-ups
3 pull-ups
10 sit-ups
4 pull-ups
5 sit-ups
5 pull-ups

Don't worry Mamas. I can't do a pull up either..... but I never will if I don't try every once in a while. So do your best, use a chair or a husband to assist your attempts and go slow on the way down. If you don't have a pull-up bar yet, sub for push-ups (which, after the 100 we did yesterday, are not going to be fun). I am going to try for the pull-ups......someday I will get one on my own!

Nov 3, 2011

Thursday 11.03.11

100 girly push-ups
100 kettle bell swings (15lbs)
100 jump jacks
100 squats

Compare to 06.07.11

Nov 2, 2011

Wednesday 11.02.11

100 sit-ups
30 burpees
40 kettle bell swings (30lb dumbbell)
50 knees to elbows
100 ft walking lunge
150 ft sprint

Compare to 06.06.11

Nov 1, 2011

Tuesday 11.01.11

Run 800 meters
50 squats
Run 800 meters
50 sit-ups
Run 800 meters

Compare to 06.27.11