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.

Aug 31, 2012

Friday 08.31.12

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


Compare to 10.25.11

Aug 30, 2012

Thursday 08.30.12

"Anna"

For time:
25 Walking lunge steps
20 Push-ups
50 Box jumps
50 Jump rope (or jacks)
25 Bench dips
20 Knees to elbows
30 Kettlebell swings, 15 lbs
30 Sit-ups
20 Hang squat cleans, 20 lbs
25 Back extensions
30 Wall ball shots, 10 lb ball
3 Pull-ups (give them a try, rest your feet on a chair if needed, try to lower down slowly)

Compare to 09.08.11
Happy Birthday Anna!
 Bartek Macek, Warsaw, Poland.

Aug 29, 2012

Wednesday 08.29.12

10-8-6-4-2 reps for time of:
Push-up
Box jump, 18" box
 Michael Hernandez

Aug 28, 2012

Tuesday 08.28.12

4 rounds for time of:
Run 200 meters
25  Dumbbell squat cleans, 10 lb dumbbells
 Merinda Parazoo

Aug 27, 2012

Monday 08.27.12

For time:
15 Thrusters. 30 lbs
Run 200 meters
15 Thrusters. 24 lbs
Run 400 meters
15 Thrusters. 20 lbs
Run 800 meters
 Vail and Madalyn Raymer

Aug 24, 2012

Friday 08.24.12

10 rounds for time of:
3 Boy push-ups
6 Deadlifts, 40 lbs
12 Sit-ups
24 Jump rope or jacks


Compare to 10.24.11

Aug 23, 2012

Aug 22, 2012

Wednesday 08.22.12

5 rounds for time of:
Overhead walking lunges, 25 feet, 10 lb dumbbells
15 Knees to elbows

Let trailing knee gently kiss the ground on each lunge.

" HIIT training has prepared me for life! My children will be WOD masters and are already working functional movements at ages 4 and 7."

Aug 21, 2012

Tuesday 08.21.12

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 15 lbs
10 Box jumps, 18 inch box
10 Bench dips

Aug 20, 2012

Monday 08.20.12

"Kristin"

50-35-20 reps of:
Wall balls
Push-ups
Jump rope (or jacks but rope is better)

Happy Birthday Kristin!


Aug 17, 2012

Aug 16, 2012

Thursday 08.16.12

10 rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Compare to 10.20.11
Brandon Mclaren
 Bancroft, Ontario

Aug 15, 2012

Wednesday 08.15.12

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

 Jenny Powers

Aug 14, 2012

Tuesday 08.14.12

15 rounds of:
20 lb power snatch followed immediately by five overhead squats.
Joshua Cormier, Iraq

Aug 13, 2012

Monday 08.13.12

4 rounds for time of:
Run 800 meters
40 Push-ups
70 Sit-ups


Man version:
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Aug 10, 2012

Friday 08.10.12

3 rounds for time of:
10 Weighted squats, 30lbs (hold weights on your shoulders)
50 Jump rope or jacks (get a rope! ;)


Compare to 10.19.11
  Chief Vassallo and Senior Chief Guza
Coast Guard Cutter Sherman

(I hope she is the Senior Chief ;)

Aug 9, 2012

Thursday 08.09.12

5 rounds of:
40 jump rope or jacks (get a rope! ;)
30 box jumps, 18" box
20 kettle bell swings, 20 lbs

Compare to 10.18.11 
 Dana Blaney

Aug 8, 2012

Wednesday 08.08.12

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

Compare to 10.17.11
Edward Proulx

Aug 7, 2012

Tuesday 08.07.12

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

Compare to 10.14.11 



Aug 6, 2012

Monday 08.06.12

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 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.

Compare to 10.28.11

Aug 3, 2012

Friday 08.03.12

"Amber"

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

Compare to 10.12.11  

Happy Birthday Amber!! 
 (tomorrow) 

Aug 2, 2012

Thursday 08.02.12

"Freaky Fifty"

For time:
50 Box jump, 18" box
50 Jump jacks
50 Kettlebell swings, 15 lbs
50 Walking lunges
50 Knees to elbows
50 Push press, 20lbs
50 Back extensions
50 Wall ball shots, 10 lb ball
50 Sit-ups
50 Jump rope 

Compare to 01.17.12

Okay Mamas, you've been making suggestions and I have been listening. I have added links for RSS feeds and also to follow by e-mail. I have created a Facebook page (work in progress). I have received many of the same questions over and over from different Mamas on different posts so I have created 2 pages so far that are linked on the blog: FAQ and suggested equipment. I am learning and growing as I go with this blog and the progress is exciting. I will be having some gear made with our logo: Hiit Mamas:  tank tops, t-shirts, and decals so get ready for that in the future!

PS This WOD originally included 50 burpees at the end where the sit-ups are......you can thank me for switching that later. ;)

Aug 1, 2012

Wednesday 08.01.12

3 rounds for time of:
15 Hang power cleans, 20 lbs
15 Burpees
 South Central Regional