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.

Jan 31, 2012

Tuesday 01.31.12

7 rounds for time of:
7 Deadlifts, 30-40lbs
7 Knees to elbows



Guys:
7 rounds for time of:
7 Deadlifts, 225lbs
7 L-pull-ups

Jan 30, 2012

Monday 01.30.12

3 rounds for time of:
15 thrusters (5- 10lb dumbbells)
30 sit-ups

Jan 27, 2012

Friday 01.27.12

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: 15 minutes- push-ups + 20 minutes sit-ups = 35

Compare to 08.15.12 (41)

Jan 26, 2012

Thursday 01.26.12

As many rounds in 12 minutes of:
400 meter run
5 deadlifts (15-20lb dumbbells)

Compare to 08.11.11  (Completed 4 rounds)

Jan 25, 2012

Wednesday 01.25.12

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

Compare to 08.12.11 (10:15)

Jan 24, 2012

Tuesday 01.24.12

3 rounds for time of:
Run 500 meters
30 Thrusters, 10-20lbs
15 Push-ups

Jan 23, 2012

Monday 01.23.12

"Ellinor"

21-15-9 reps of:
Clean, 20 lbs
Bench dips


*So, I am going under the knife today for some long overdue repair work (4 pregnancies and nursing for 4 years can cause damage no exercise program can correct) so I will be MIA from the WODs for 4-6 weeks. They will still be posted and I will be keeping up with what everyone is doing, which will kill me, and be looking forward to joining all of you again. It is going to be hard for me to do nothing for a month but I am going to do what it takes to heal properly. Just keep moving forward. :)

Jan 19, 2012

Jan 18, 2012

Wednesday 01.18.12

"Tabata That!"

Tabata Burpees
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Rest 1 minute
Tabata Lunge

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.

Jan 17, 2012

Tuesday 01.17.12

"Freaky Fifty"

For time:
50 Box jump
50 Jump jacks
50 Kettlebell swings, 15 lbs
50 Walking lunges
50 Knees to elbows
50 Push press, 10-20lbs
50 Back extensions
50 Wall ball shots
50 Sit-ups
50 Jump rope

Jan 16, 2012

Monday 01.16.12

Complete as many rounds in twenty minutes as you can of:
2 Push-ups
4 Sit-ups
8 Kettle bell swings, 15lbs

Jan 13, 2012

Friday 01.13.12

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

Jan 12, 2012

Thursday 01.12.12

3 rounds for time of:
20 front squats (5- 10lb dumbbells)
20 push-ups
30 sit-ups
20 leg lifts

Compare to 08.09.11 (8:44)

Jan 11, 2012

Jan 10, 2012

Tuesday 01.10.12

"Kelsy"

5 rounds for time of:
Run 400 meters
30 Box jump
30 Wall ball shots

Jan 9, 2012

Monday 01.09.12

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

Jan 6, 2012

Friday 01.06.12

10 push-ups
20 wall ball shots
30 knees to elbows
40 power clean (10- 20lbs)
50 sit-ups (or burpees if you feel hard core)
60 sumo-deadlift high-pull (15-20lbs)

Compare to 08.08.11 (7:56)

Jan 5, 2012

Thursday 01.05.12

3 rounds, 21-15- and 9 reps, for time of:
Thrusters, 10-20lbs
Sit-ups

Jan 4, 2012

Wednesday 01.04.12

Complete as many rounds as possible in 20 minutes of:
10 Push-ups
5 Deadlifts, 20-30lbs
8 Push press, 10-20lbs

Jan 3, 2012

Tuesday 01.03.12

For time:
Run 2 miles
Rest 2 minutes
20 Squat clean, 20-30lbs
20 Box jumps
20 Walking lunges
20 Box jumps
20 Squat cleans, 20-30lbs
Rest 2 minutes
Run 2 miles

Brutal!

Jan 2, 2012

Monday 01.02.12

3 rounds for time of:
Run 800 meters
20 Sit-ups
12 Thrusters, 10-20lbs