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.

Nov 30, 2012

Friday 11.30.12


21-15-9 reps of:
Deadlift, 40 - 60 lbs

Nov 29, 2012

Thursday 11.29.12

For time:
5 Front squats, 40 lbs
25 Butterfly sit-ups
4 Front squats, 40 lbs
20 Butterfly sit-ups
3 Front squats, 40 lbs
15 Butterfly sit-ups
2 Front squats, 40 lbs
10 Butterfly sit-ups
1 Front squat, 40 lbs
5 Butterfly sit-ups

Nov 28, 2012

Wednesday 11.28.12

10 push-ups
15 deadlifts, 40 lbs
25 box jumps, 18"
50 butterfly sit-ups
100 wall ball shots, 10 lbs
200 jump rope
400 meter run

Compare to 11.17.11

Nov 27, 2012

Tuesday 11.27.12

5 rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 10 pounds each

WOD Demo:
 (make sure you don't shrug!)

Nov 26, 2012

Monday 11.26.12

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

Rest precisely 3 minutes between each round. Time each round individually.

Nov 23, 2012

Friday 11.23.12

"Black Friday"

3 rounds for reps of:
10 lb Dumbbell squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
40lb Deadlifts, 1 minute
Burpees, 1 minute
Butterfly sit-ups, 1 minute
Rest 1 minute

Post total reps to comments.

Compare to 11.25.11

Nov 22, 2012

Thursday 11.22.12

Happy Thanksgiving!

3 rounds of:
Turkey, 20 lbs
Rolls with butter
Mashed potatoes
Cranberry sauce
Brussel sprouts
Apple pie
Pumpkin pie
Deviled eggs
Chubby apple dip
10 meter run to the couch for football and a nap

We aren't WODing today... are you kidding!?!
Have a great holiday. :)

Nov 21, 2012

Wednesday 11.21.12

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 Push-ups
10 Butterfly sit-ups
15 Squats

  Hiit Mama Betsy
Holden, MA

"I usually add a run, spin or a swim but I love, love, LOVE these workouts! I am a full time working "mom" to two amazing dogs! I was married a year ago this December and I wish I had known about hiitmamas before my wedding! Definitely the strongest I've ever been!"

Nov 20, 2012

Tuesday 11.20.12


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

Compare to 11.21.11

Happy Birthday to ME!!

Nov 19, 2012

Monday 11.19.12

7 rounds for time of:
12 Thrusters, 20 lbs
9 Knees to elbows
Run 200 meters with a 10 pound medicine ball/weight ball

Hiit Mamas Jen & Gina
White Head Island, New Brunswick Canada
 (Only about 150 people here, and definitely no gym!!)

"This is me, Jen, and my bff Gina. She's the tall one. Just got done with today's WOD! We love your workouts!! I'm off for a couple of weeks for lobster fishing, but can't wait to start back!! I'll have to catch up to Gina."

Nov 16, 2012

Friday 11.16.12

21-18-15-12-9-6-3 reps of:
Butterfly sit-ups

Compare to 11.18.11

Hiit Mama Cindy
Northern Colorado

"I love the tank top and am so blessed by your workouts that I can do at home with my kiddos running around.Thanks for all you do!"

Nov 15, 2012

Thursday 11.15.12

"Lieutenant Murphy" 

For time:
1 mile Run
100 Push-ups
200 Sit-ups
300 Squats
1 mile Run

Partition the push-ups, sit-ups, and squats as needed. Start and finish with a mile run.

Compare to 11.15.11

Hiit Mama Erin
Clayton, NC

 "Here is a picture of me happy that I got my new tank!!!  Thanks for this workout blog!  It's awesome.  I went from running everyday for 17 years to doing your workout and I am so much better off!!!"

Nov 14, 2012

Wednesday 11.14.12

For time:
Run 500 meters
50 Box jumps, 18" box
50 Push-ups
50 Butterfly sit-ups
50 Kettlebell swings, 15-20 lbs
50 Back extensions (Supermans)
50 Bench dips
20 Burpees

Compare to 11.14.11

 Hiit Mama Kasey
Spring Branch, TX

"I started right after labor day and I am hooked! This photo is during 'Kelly' before I finished and collapsed. Thanks for the wods! And the tank top!"

Nov 13, 2012

Tuesday 11.13.12

4 rounds for time of:
8 Deadlifts, 60 lbs
16 Burpees
15 Walking lunges
Run 600 meters/ 500 Jump ropes or jacks

Hiit Mama Britta
Keller, TX

"I became a Hiit Mama after having my second child. It started with my sister texting me the WOD every day, and now she is "texting" everyone! I'm so proud of her and so happy to be part of this community! Now my baby girl is 17 months old and I just completed my first half marathon in 1:50! I only had 1 week to train for it, but thanks to HIIT and all those lunges and squats and sprints, I felt totally prepared! LOVE BEING A HIIT MAMA!"

Nov 12, 2012

Monday 11.12.12

For time:
30 Push-ups
50 Back Extensions (Supermans)
30 Knees to elbows
30 Deadlifts, 40 lbs
30 Dumbbell push press, 20 lbs
50 Kettlebell swings, 15-20 lbs
Run 400 meters/ 200 Jump rope or jacks
10 Pull-ups (assisted if necessary) or Pull-downs (lower down slowly from bar)
30 Bench dips

 Happy Veterans Day to all the men and women who served, past or present, our country to protect and serve, 
"that others may live".
 my husband, Chris Alvies, who served as a 
Helicopter Rescue Swimmer in the US Coast Guard

Hiit Mama Vanessa
Kansas City

 "I've been following and recommending your blog since July. Love the workouts and the growing community you have fostered. So supportive and vastly different from any other online fitness group I've encountered. Your modifications are right on track with my goals. So pleased with the new CF Mamas tank that I decided to be brave and send you an "action shot". Thanks to hard work and your workouts I can do more pull ups at 39 than I could at 18. Keep up the great work!!"

Nov 9, 2012

Friday 11.09.12

5 rounds of:
11 sit-ups
11 push-ups
11 jump rope
11 squats
11 leg lifts
11 sumo deadlift high pull, 20-30 lbs
11 back extensions
11 walking lunge (total)
11 wall ball, 10 lb ball
11 push press, 20lbs
11 kettle bell swings, 15 lbs

Compare to 11.11.11

Nov 8, 2012

Thursday 11.08.12

3 rounds for time of:
10 Front squats, 30 lbs
100 Jump rope

Compare to 10.19.11

Nov 7, 2012

Wednesday 11.07.12

3 rounds for time of:
33 Butterfly sit-ups
21 Burpees
Run 400 meters

Nov 6, 2012

Tuesday 11.06.12

10 rounds for time of:
5 Deadlifts, 40-60 lbs
10 Butterfly sit-ups

 Hope everyone had a great Halloween last week!

Nov 5, 2012

Monday 11.05.12


5 rounds for time of:
Run 400 meters
30 Box jump, 18 inch box
30 Wall ball shots, 10 lb ball

Compare to 01.10.12

Hiit Mama Christina
Elk Grove, CA

"I love the shirt. This is right before the WOD today. I have religiously followed this for the last 12 weeks, I am addicted. I do the workouts during lunch with two of my coworkers. We are inspiring others to join. Born and raised Cali girl!"

Love it.

Nov 2, 2012

Friday 11.02.12

Run 300 meters
20 Push press, 20 lbs
Run 300 meters
15 Push press, 20 lbs
Run 300 meters
10 Push press, 20 lbs
Run 300 meters
5 Push press, 20 lbs

Compare to 11.09.11

Nov 1, 2012

Thursday 11.01.12

21 dead lifts, 30-60lbs
21 push press, 20lbs
50 squats
15 dead lifts
15 push press
50 squats
9 dead lifts
9 push press

Compare to 11.10.11