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.

Mar 29, 2013

Friday 03.29.13

3 rounds for time of:
50 Squats
50 Butterfly sit-ups
10 Hang power cleans, 20-30 lbs


Compare to 07.09.12

90 DAY CHALLENGE: DAY 82
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish your last 8 days STRONG!!

Mar 28, 2013

Thursday 03.28.13

"Adria"

Complete as many rounds as possible in 12 minutes of:
4 Shoulder press, 20 lbs
8 Sumo deadlift high-pull, 20 lbs
12 Front squat, 40 lbs

Post rounds completed to comments.

Hiit Mama Adria
Burley, Idaho

"I only have 10# dumbbells at home, but I know I can dead lift at least 40# so I thought I'd try dead lifting my daughter for today's WOD.  Ha! It almost worked :) Been following your blog and doing a few WOD's a week for about a month. I love them and feel stronger already! Thank you so much! Cheers, Adria"

90 DAY CHALLENGE: DAY 81
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!

Mar 27, 2013

Wednesday 03.27.13

For time:
20 Kettlebell swings, 20 lbs
30 Knees to elbows
Run 400 meters

Post time to comments.

90 DAY CHALLENGE: DAY 80
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!

Mar 26, 2013

Tuesday 03.26.13

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 10 pound ball
90 Jump rope
30 Pull-ups (assisted as necessary)

90 DAY CHALLENGE: DAY 79
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!

Mar 25, 2013

Monday 03.25.13

Pick one:

 "Mary"

Run 800 meters
50 squats
Run 800 meters
50 sit-ups
Run 800 meters

 OR



"Jamie"

5 rounds for time of:
400 meter run
15 Overhead squats, 20lbs

*if you can't hold the weights over your head, you can rest them on your shoulders

Compare to both to 03.23.12

Since it was two of my Texas Mama's birthdays yesterday, you can pick which WOD you want, the "Mary" or the "Jamie". ;)
Happy Birthday Jamie & Mary!!!

90 DAY CHALLENGE: DAY 78
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!

Mar 22, 2013

Friday 03.22.13

"Kelsy"

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

Compare to  01.10.12

90 DAY CHALLENGE: DAY 75
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!

Mar 21, 2013

Thursday 03.21.13

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

Compare to 01.09.12

90 DAY CHALLENGE: DAY 74
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!

Mar 20, 2013

Wednesday 03.20.13

Hero WOD

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
9 Deadlifts, 60 lbs
6 Bar facing burpees (demo on full site, down right side bar)


In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, who died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.

90 DAY CHALLENGE: DAY 73
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!

Mar 19, 2013

Tuesday 03.19.13

"Aubrey"

21-15-9 reps of:
Push-ups
Bench dips
Butterfly sit-ups

Happy Birthday to my Mama Aubrey!!

90 DAY CHALLENGE: DAY 72
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!
 

Mar 18, 2013

Monday 03.18.13

Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead, 20 lbs (shoulder press)
10 Deadlifts, 60 lbs
15 Box jumps, 18" box


90 DAY CHALLENGE: DAY 71
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!

Mar 15, 2013

Friday 03.15.13

10 Push-ups
20 Wall ball shots, 10 lb ball
30 Knees to elbows
40 Power clean, 20lbs (total)
50 Burpees
60 Sumo-dead lift high-pull, 20 lbs (total)

Compare to 01.06.12


90 DAY CHALLENGE: DAY 68
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!

Mar 14, 2013

Thursday 03.14.13

"Francesca"

3 rounds, 21-15-9 reps, for time of:
Thrusters, 20 lbs (total)
Butterfly sit-ups

It will look like this:
21 Thrusters
21 BFSU
15 Thrusters
15 BFSU
9 Thrusters
9 BFSU
repeat entire thing 2 more times.

Compare to 01.05.12 (even though none of us did 3 rounds!)


90 DAY CHALLENGE: DAY 67
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!

Mar 13, 2013

Wednesday 03.13.13

Complete as many rounds as possible in 20 minutes of:
10 Push-ups
5 Deadlifts, 30-60 lbs (total)
8 Push press, 20 lbs (total)

Compare to 01.04.12

90 DAY CHALLENGE: DAY 66
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!

Mar 12, 2013

Tuesday 03.12.13

For time:
Run 2 miles
Rest 2 minutes
20 Squat clean, 20-30lbs (total)
20 Box jumps, 18 inch box
20 Walking lunges (total steps)
20 Box jumps, 18 inches
20 Squat cleans, 20-30lbs (total)
Rest 2 minutes
Run 2 miles

Compare to 01.03.12


90 DAY CHALLENGE: DAY 65
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
keep up the good work and finish strong!

Mar 11, 2013

Monday 03.11.13

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Hang squat clean, 10 lbs (total)
30 Burpees
30 Hang squat clean, 15 lbs (total)
20 Burpees
30 Hang squat clean, 20 lbs (total)
10 burpees
Hang squat clean, 25 lbs (total), as many reps as possible

90 DAY CHALLENGE: DAY 64
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!


Mar 8, 2013

Friday 03.08.13

Complete as many rounds as possible in 20 minutes of:
10 Push-ups
5 Deadlifts, 40-60 lbs
8 Push press, 20 lbs

Compare to 01.04.12


90 DAY CHALLENGE: DAY 61
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep

NEXT WEEK'S ADDED CHALLENGE: keep up the good work and finish strong!

All of you Mamas have made me so proud. We are under 30 days left of this challenge and I want all of you to be proud of how far you have come so far and give yourself a hug for sticking with it. I challenge you to get on our Facebook page and post your success so far, the changes you have made and the results you have noticed. Let's cheer each other on for the rest of our 29 days!! 

Mar 7, 2013

Thursday 03.07.13

3 rounds for time of:
Run 800 meters
20 Sit-ups
12 Thrusters, 20lbs

Compare to 01.02.12



90 DAY CHALLENGE: DAY 60
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep

Mar 6, 2013

Wednesday 03.06.13

For time:
10 Pull-ups (modify as needed)
100 Push press, 20lbs
Run 1000 meters

Compare to 12.30.11


90 DAY CHALLENGE: DAY 59
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep

Mar 5, 2013

Tuesday 03.05.13

3 rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats

 In the walking lunge the athlete should strive to
 keep the torso perpendicular to the ground.

90 DAY CHALLENGE: DAY 58
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep

Mar 4, 2013

Monday 03.04.13

Hero WOD

3 rounds for time of:
30 Wall ball shots, 10 pound ball
30 Sumo deadlift high-pulls, 20 lbs
30 Box jump, 18" box
30 Push press, 20 lbs (total)
30 Jump rope
30 Push-ups
10 Front squat, 30-60 lbs (total)

In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, who died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

90 DAY CHALLENGE: DAY 57
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep


Mar 1, 2013

Friday 03.01.13

21-15-9 reps for time of:
Dumbbell squat clean, 20 lbs
Butterfly sit-ups


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Follow us on Instagram (#hiitmamas)

90 DAY CHALLENGE: DAY 54
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food

NEXT WEEK'S ADDED CHALLENGE: get 8 hours of sleep

5 Benefits of Sleep

1. Health: Not getting enough Z's can compromise your immune system making you more susceptible to viruses. Plus, living in a constant state of sleep debt can contribute to high blood pressure, cardiovascular disease and type 2 diabetes. 

2. Smarts: Even though your body is at rest, your brain is buzzing. During sleep is when the brain sorts and processes information you absorbed while awake. 

3. Weight Control: Recent research indicates a relationship between insufficient sleep and inability to lose or even maintain weight. 

4. Coordination: Trying new activities that require coordination like step aerobics and playing the piano can be made more difficult after a bad night's sleep. 

5. Beauty: They don't call it "beauty sleep" for nothing. While you sleep, your body repairs itself. Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes, as well as dark under-eye circles and a pale washed-out complexion.

Here is another great site about the importance of sleep to our heath and how much sleep our kids need: www.helpguide.org/life/sleeping