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.

Jun 29, 2012

Friday 06.29.12

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

Compare to 10.06.12

Jun 28, 2012

Thursday 06.28.12

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 10.05.11

Jun 27, 2012

Wednesday 06.27.12

5 rounds for time of:
15 Knees to elbows
15 Back extensions
15 Sit-ups
15 Box jumps, 18" box

Jun 26, 2012

Tuesday 06.26.12


21-15-9 reps for time of:
Deadlift, 40 lbs
Thrusters, 20 lbs

Happy Birthday Morghan!

Jun 25, 2012

Monday 06.25.12

12 rounds for time of:
10 Dumbbell hang squat clean, 10-15 lb dumbbells
 6 Push-ups

Jun 22, 2012

Friday 06.22.12

21-18-15-12-9-6-3 reps for time of:
Squat (10-15lb dumbbells on shoulders)
Jump jacks or rope
Deadlift (30-60lb)
18" Box jump
Begin each round with a 50 meter Bear crawl.

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

Compare to 10.04.11

Jun 21, 2012

Thursday 06.21.12

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

Compare to 10.03.11

Jun 20, 2012

Wednesday 06.20.12


10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

 Happy Birthday Chris!
 This might be a little of my husband overload 
but it isn't his fault that his birthday is so close to Father's Day! ;)

Jun 19, 2012

Tuesday 06.19.12

For time:
Run 1600 meters
150 Jump rope
50 Burpees
Run 800 meters
100 Jump rope
 35 Burpees
Run 400 meters
50 Jump rope
20 Burpees

Jun 18, 2012

Monday 06.18.12

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

Compare to 10.11.11

 Happy Father's Day (yesterday)
 to all or our awesome fathers and husbands!
 And a special shout out to my awesome HIIT husband 
who is the best Dad to our 4 kids!
 (shown here with #4, Tyce)

Jun 15, 2012

Friday 06.15.12

Complete 3 rounds for time of:
21 Dumbbell snatch, right arm (10-15lb)
21 Sit-ups
21 Dumbbell snatch, left arm (10-15lb)
21 Leg lifts

Compare to 09.30.11

Jun 14, 2012

Thursday 06.14.12

"Cat Fight"

3 rounds of:
Wall ball (Reps)
Sumo deadlift high-pull, 15-30lbs (Reps)
Box Jump, 20" box (Reps)
Push-press, 20lbs (Reps)
Sit-ups (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Post scores to comments.
Compare to 09.29.11

Jun 13, 2012

Wednesday 06.13.12

For time:
20 Sit-ups
30 Wall ball Shots
20 Knees to elbows
30 Box jumps (18" box)
20 Sumo-deadlift high-pull (15-20lbs)
30 Burpees
20 Push Press (20-30 lbs)
30 Jump rope or jacks

Compare to 09.28.11

Jun 12, 2012

Tuesday 06.12.12

7 rounds for time of:
18 Dumbbell hang squat clean (10-15 lb dumbbells)
18 Sit-ups
10 Power cleans (10-15 lb dumbbells)
10 Push-ups

Compare to 09.27.11

Jun 11, 2012

Monday 06.11.12


3 rounds of:
Power snatch, 20-30 lbs
Box jump, 18" box
Thrusters, 20-30 lbs
Knees to elbows

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

For example: Start your timer and do as many burpees in the 1st minute as possible, then for the second minute, as many power snatches as you can, and on for 5 minutes total for the 1st round. You get a 1 minute break and then you start again, 2 more times with a 1 minute break between each round. The WOD should total 17 minutes if you include the 1 minute breaks. Keep track of your reps for each exercise and then give yourself 1 point for each rep. Add them up and that is your score.

Add your points and post them to comments.

 Workout for Hope

Jun 8, 2012

Friday 06.08.12

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots
10 Knees to bar
10 Box jumps, 18" box

Compare to 09.26.11 

Jun 7, 2012

Thursday 05.07.12

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

Compare to 03.16.12

*I have to apologize to all my Mamas, who count on me to post a daily WOD, for missing yesterday's. Our family has been through a rough housing situation lately and we moved on Thurday. I schedule all of the weeks WODs on Sunday night to post for the week so I was fine until I got stood up 3 times on Saturday by the cable guy. I was able to get Monday and Tuesday scheduled at my parent's house Sunday night but wasn't able to get my cable hooked up until Tuesday and then....my mouse all of a sudden decided to die! Bought a new mouse, but in all the craziness with 4 kids and the last week of school.... just couldn't do it in time. Feel free to do any WOD from the past (there are over 200 on this site) if I ever miss a post for whatever reason. But I do apologize for letting my Mamas down.

Jun 5, 2012

Tuesday 06.05.12

21-15-9 reps for time of:
Hang squat clean, 10 pound dumbells

Jun 4, 2012

Jun 1, 2012

Friday 06.01.12

15 thrusters, 20 lbs
15 burpess
15 thrusters
15 leg lifts
15 thrusters
15 sit-ups
15 thrusters
15 push-ups
15 thrusters
15 burpees

Compare to 09.23.11