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.

Oct 31, 2012

Wednesday 10.31.12

2 rounds for time of:
50 Push-ups
75 Butterfly sit-ups
50 Front squat, 20 lbs
75 Jump rope

Happy Halloween!!
Thank goodness for HIIT!!!
(My oldest, Ryli, 19 months old- 2005)

Oct 30, 2012

Tuesday 10.30.12

For time:
Run 500 meters
30 Bench presses, 20 lbs
Run 1000 meters
20 Bench presses, 20 lbs
Run 2000 meters
10 Bench presses, 20 lbs

*If you don't have a bench, face two dining room chairs towards each other, straddle one for your butt to rest on and put your shoulders and head on the other (bench).

Oct 29, 2012

Monday 10.29.12

21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pull, 20 lbs
Lateral jumps, over 18" obstacle

I have seen all your questions so here is a demo video:

Oct 26, 2012

Friday 10.26.12

5 rounds for time of:
12 Push press, 20 lbs
40 meter Shuttle sprint (4 x 10 meters)
8 Hang squat cleans, 20l lbs

WOD Demo:
 Here is a demo of the WOD with a bar. I still don't have one so I will be doing all the same movements with my two 10 lb dumbbells. Also, I changed the squat snatches to hang squat cleans for everyone who doesn't have a bar. Hang squat cleans start with standing with the weights at your sides (hang=hanging weights from arms at your sides), then use the downward momentum of your squat (squat) to swing them up to your shoulders (clean) and then stand up. 
Dumbbell Hang Squat Clean Demo:

Oct 25, 2012

Thursday 10.25.12

1000 meter run
Rest 4 minutes
Dumbbell "Tabata" Thrusters, 20 lbs

Tabata = 8 rounds of 20 seconds of work followed by 10 seconds of rest. Do as many thrusters as you can in 20 seconds, during your 10 second rest, write down your reps, then do it again 7 more times. The score of your tabata is your lowest number of reps per round.

Comments should be run time then Tabata score.


Oct 24, 2012

Wednesday 10.24.12

For time:
30 Hang cleans, 20 lbs
50 One-legged squats, alternating, 25 each leg
Run 2000 meters (1.25 miles)


Oct 23, 2012

Tuesday 10.23.12

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Oct 22, 2012

Monday 10.22.12

Complete as many rounds in 25 minutes as you can of:
7 Push-ups
11 Thrusters, 20 lbs
14 Knees to elbows


Oct 19, 2012

Friday 10.19.12

5 rounds for time of:
10 Burpees
10 Knees to elbows
21 Walking lunge steps with two 10 lb dumbbells on your shoulders
Run 400 meters

Compare to 11.08.11

Oct 18, 2012

Thursday 10.18.12

For time:

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

Compare to 11.03.11

For each set of 100, don't automatically break them up. The exercise is set up this way to burn out each muscle group which will build more muscle. Keep going until you hit 100. Take small breaks if you need to. The more often you do all 100 consecutively, the more endurance and strength you will build up for the next time you do 100. Feel the burn! :)

Oct 17, 2012

Wednesday 10.17.12

For time:

21 deadlifts, 40-60lbs
21 push press, 20lbs
50 squats
15 deadlifts, 40-60lbs
15 push press, 20lbs
50 squats
9 deadlifts, 40-60lbs
9 push press, 20lbs

Compare to 11.10.11


Oct 16, 2012

Tuesday 10.16.12

"Killa"

For time:
30 Cleans, 20-30 lbs
Run 1 mile
50 Butterfly sit-ups
Run 1 mile
100 Burpees

Oct 15, 2012

Monday 10.15.12

"Slayer"

3 rounds for time of:
15 Front squats, 30lbs
15 Push-ups
15 Jump lunges
15 Knees to elbows
15 Hang clean, 20-30lbs
15 Back extensions


Oct 12, 2012

Friday 10.12.12

"Britta"

10 rounds of:
13 Jump rope
 7 Thrusters, 20 lbs
12 sit-ups

Compare to 10.13.11

Happy Birthday to my sister, Britta, in Texas!! 
 She is making 30 look fierce!
Britta is the Mom to a 3.5 year old son and 1.5 year old daughter
 and has been a Hiit Mama for 1.5 years and it shows! 
Proud of you Britta!
PS Next year I am changing your WOD to a running one since you run faster than Bolt. ;)

Oct 11, 2012

Thursday 10.11.12

3 rounds for time of:
15 Bench press, 20 - 30 lbs
25 Back extensions
Run 800 meters


Oct 10, 2012

Wednesday 10.10.12

For time:
100 Walking lunges (50 each leg)
50 Butterfly sit-ups
50 Jump rope
25 Knees to elbows
50 Box jump, 18 inch box
25 Weighted squats, 40 pounds
25 Push-ups
50 Leg lifts

Oct 9, 2012

Tuesday 10.09.12

Complete as many rounds in 20 minutes as you can of:
20 Push-ups
40 Sit-ups
80 Jump rope


Oct 8, 2012

Monday 10.08.12

 3 rounds for time of:
10 Squat cleans, 20 lbs
20 Box jump, 18" box
30 Sit-ups


Oct 5, 2012

Friday 10.05.12

100 sit-ups
30 burpees
40 kettle bell swings (15lb dumbbell)
50 knees to elbows
100 ft walking lunge
150 ft sprint

Compare to 11.02.11


Oct 4, 2012

Thursday 10.04.12

3 rounds for time of:
30 Wall ball shots, 10 lb ball
30 Squat snatches, 20 lb

Compare to 11.07.11 



Oct 3, 2012

Oct 2, 2012

Tuesday 10.02.12

"Angela"

For time:
100 Lunges (50 each leg)
100 Push-ups
100 Sit-ups
100 Squats

Compare to: 02.20.12

Oct 1, 2012

Monday 10.01.12

3 rounds for time of:
Walking lunge, 100 steps
50 sit-ups
50 Kettlebell swings, 15 lbs


* Hey Mamas!  I wanted to let you know how much I love seeing all of your comments and your posted times every day. It is so encouraging to me and to all of us. I would love it if today, when you post your time, if you are willing, can you also post your city, age, and how you heard about Hiit Mamas? I am always so curious! Keep it up Mamas!! :)