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.

Apr 30, 2012

Monday 04.30.12

For time:
1 Squat clean, 20-30 lbs
10  Boy push-ups
2 Squat cleans, 20-30 lbs
9  Boy push-ups
3 Squat cleans, 20-30 lbs
8  Boy push-ups
4 Squat cleans, 20-30 lbs
7  Boy push-ups
5 Squat cleans, 20-30 lbs
6 Boy push-ups
6 Squat cleans, 20-30 lbs
5  Boy push-ups
7 Squat cleans, 20-30 lbs
4  Boy push-ups
8 Squat cleans, 20-30 lbs
3  Boy push-ups
9 Squat cleans, 20-30 lbs
2  Boy push-ups
10 Squat cleans, 20-30 lbs
1  Boy push-up


Apr 27, 2012

Friday 04.27.12

10 push-ups
15 deadlifts (20-30lbs)
25 box jumps (12-18")
50 sit-ups
100 wall ball shots
200 jump jacks
400 meter run

Compare to 09.13.11


Apr 26, 2012

Thursday 04.26.12

3 rounds for time of 21-15-9 reps:
10lb overhead squat
burpees
leg lifts


Compare to 09.09.11


Apr 25, 2012

Wednesday 04.25.12

Complete as many rounds as possible in 12 minutes of:
15 Wall ball shots
15 Sit-ups
15 Push-ups

 * For wall ball shots, the hips generate the primary upward momentum on the medicine ball;
 the arms are follow-through.

Apr 24, 2012

Tuesday 04.24.12

8 rounds for max reps of:
Sit-ups, 20 seconds
Rest 10 seconds
20 lb Squat clean, 20 seconds
Rest 10 seconds


Apr 23, 2012

Monday 04.23.12

For time:
Run 400 meters
21 Thrusters, 20-30 lbs
21 Push-ups
Run 300 meters
15 Thrusters, 20-30 lbs
15 Push-ups
Run 200 meters
9 Thrusters, 20-30 lbs
9 Push-ups

Apr 20, 2012

Friday 04.20.12

For time:
25 Walking lunge steps
20 Push-ups
50 Box jumps
50 Jump jacks or jump rope
25 Dips
20 Knees to elbows
30 Kettlebell swings,10 -15lb dumbbell
30 Sit-ups
20 Hang squat cleans, 10-15lb pound dumbbells
25 Back extensions
30 Wall ball shots
3 Pull-ups

Compare to 09.08.11


Apr 18, 2012

Wednesday 04.18.12

For time:
Run 800 meters
10 rounds of the couplet:
10 Push-ups
10 One legged squats (1 leg each round)
Run 800 meters


Apr 17, 2012

Tuesday 04.17.12

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Push-ups
Box jump, 18 inch box
Sit-ups

Apr 16, 2012

Apr 13, 2012

Friday 04.13.12

7 rounds for time of:
7 push-ups
7 thrusters (10lbs)
7 burpees
7 kettle bell swings (10-15lbs)
7 leg lifts


Compare to 09.06.11



Apr 12, 2012

Thursday 04.12.12

15-12-9-6-3 reps for time of:
20 or 30lb power clean
Bar-facing burpees (use a broom on the floor)

Compare to 09.02.11


Apr 11, 2012

Wednesday 04.11.12

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters, 30 lbs
3 knees to elbows
3 sit-ups
6 Thrusters, 30 lbs
6 knees to elbows
6 sit-ups
9 Thrusters, 30 lbs
9 knees to elbows
9 sit-ups
12 Thrusters, 30 lbs
12 knees to elbows
12 sit-ups
15 Thrusters, 30 lbs
15 knees to elbows
15 sit-ups
18 Thrusters, 30 lbs
18 knees to elbows
18 sit-ups
21 Thrusters, 30 lbs
21 knees to elbows
21 sit-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments:
Round 5, 42 reps each total

Compare to 09.01.11

Apr 10, 2012

Tuesday 04.10.12

3 rounds for time of:
5 Squats, 30-40 lbs
18 Push-ups
5 Deadlifts, 30-40 lbs
18 Knees to elbows
 5 Push press, 20-30 lbs
18 Push-ups



Apr 5, 2012

Thursday 04.05.12

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

Compare to 08.31.11


Apr 4, 2012

Wednesday 04.04.12

3 rounds for time:
20 Dips
25 Push-ups
30 Sit-ups
35 Leg lifts
40 Box jumps

Compare to 09.05.11


Apr 3, 2012

Tuesday 04.03.12

4 rounds for time of:
Run 400 meters
15 Thrusters (10lb dumbbells)
15 Push-ups

Compare to 09.12.11


Apr 2, 2012

Monday 04.02.12

5 rounds, each for time of:
20 Push-ups
30 Lunges
40 Sit-ups
50 Squats

Rest precisely 3 minutes between each round.