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.

Apr 1, 2013

Monday 04.01.13

Rest Day


Hero WOD

For time:
50 Walking lunge steps
25 Pull-ups (assist as necessary)
50 Box jumps, 18 inch box
25 Double-unders or 100 jump rope (check out this video of Triple-unders!)
50 Back extensions (Supermans)
25 Bench dips
50 Knees to elbows
25 Wall Balls, 10 pound ball
50 Butterfly sit-ups

I know this is my first time posting double-unders, to be honest, I don't even know if I can do them because I have never really tried. But I think it is time for some of us to start trying. If you are new and are still mastering jumping rope, you can stick to the single jump roping. Here is a video of double-unders for the rest of you:
They make it look so easy. It is not. Good luck (saying mostly to myself)!!

This WOD is in honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

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 5 days STRONG!!
(can there really only be 5 more days left in our 90 Day Challenge?!??!)

I want to officially announce that our next 90 Day Challenge will begin on
April 8th
and will take us straight into the middle of summer! Those of you finishing up this challenge and still not quite bikini ready, let's do this again! And those of you joining our Challenge for the first time and wanting to look better this summer than you did last summer, join us! Now is the time to order your shakes so you can have them ready to start the Challenge in 1 week! Here is a video talking about the Vi-shape protein shakes:

 They are the best way to jump start your progress, improve your overall health and wellness, give you more natural energy, help you eat better and finally get fit! I have been using these protein shakes for 6 months and have seen so many benefits internally and externally. They are delicious, affordable (ask me about 3 For Free), and the best protein shake on the market with 30% of your daily vitamins and less than 1 gram of sugar. When you combine the Vi-shape shakes and HIIT, it is a win-win! 

Look at what my good friend did within this last 90 Day Challenge using 1 Vi-shape a day as a meal replacement for her lunch and the Hiit Mama workouts!
 She had just delivered her 5th child 2 months before her before picture. Now you don't have any more excuses Mamas! 

Here is the link to order your kit:

 E-mail me with any questions (hiitmamas@gmail.com) or if you need advice on choosing the right kit to achieve your 90 Day goals. You can find more info and discussion on our Facebook page as well. 


Amy Schwendemann said...

17:50 with floor k2e, and step ups on bench for box jumps. (no box)

Denise said...
This comment has been removed by the author.
Denise said...

K2E on bar
Thrusters for wall ball

Hi Amy!

Megan Jordan said...


Bethany Ingram said...

15.32 assisted pull ups and an extra 25 wall balls.. Whoops! I hate k2e!!!

Steph said...

20: 01, k2e half on the floor

Brian Zylstra said...

Too much Easter and birthday food...
Thruster sub
Finished everything (with help and breaks)

Rachael said...

Attempted pull ups
18" step up/down for box jumps
100 jump rope
Kte started off up to chest, faded a bit, then ended back up to chest
Thrusters sub for wall ball

Rebecca said...

50 mountain climbers for pull-ups (no bar)
K2E on floor;
8# thrusters for wall ball

Kirsten said...

12:02 skipped back extensions completely (couldn't figure out a way to modify for pregnancy--any ideas? anyone?), modified cfsu, k2e, and pull ups, subbed stairs for jumpropes (double unders look crazy hard but fun!)

Missy said...

Modified pull-ups on bar
Jump ropes
K2e on floor
Tough but great workout!

Heather Lipe said...

54# assist PU
100 jump rope
18# assist dips
12# ball

Lindsay Wynn said...

How do you do the K2E on the floor??

Rujoco03 said...

Chair assisted pull-ups
14" box
100 jump ropes
K2e on bar....these really slowed me down because I had to take breaks but wanted to finish all on the bar although knee really only going to upper waist height.
10# Thrusters for wb
All else as rx'd really worked on form for walking lunges

Sharon said...


First workout back after having baby #4. I have a lot of work to do to get back to where I was!!

Kim Jackson said...

Assisted pull-ups with band
Tried double unders
Shorter box jumps
K2e on bar...made it knees to ribs

Ronna James said...

jumping pull-ups
17 inch chair for box jumps
tried double unders
k2e on bar... knees to chest
25# ball for wall ball

2 mile run

JanelWarner said...


Katherine said...

gpu for pull ups
100 jump ropes
floor k2e

Sarah said...

assisted pull ups
100 regular jump rope
k2e on floor
subbed thrusters for wb

Jen Roe said...

Ran 4 miles


Unassisted pull ups
Double unders
KTE on bar (slowed me down)
14lb WB

Great Monday workout!

Mrs. Stamp said...

Just under 20 min
few modifications as this is my first week!
- push ups instead of pull ups (could not figure out how to jimmy up a chair version that worked)
- did k2e as a type of bicycle crunch on floor, as wasn't sure what that was
- regular jump rope-
few! abs still sore from "nasty girls" lol

Ian and Amy said...

I'm not sure if my ktes would actually be considered ktes. But I did them. All on the bar. Thery get me every time

aj said...

Modified pull-ups
14 inch box jumps
100 jump ropes
K2e on floor

Jana Pace said...

20:41 bottom step, 100 jumps, 40 k2e in floor (10 grandma style)
Happy Monday (that's an April Fool's joke there!)

Kimberly S said...


Donna Gakstatter said...


This is my first WOD ever so I had to do some modifications

did mountain climbers instead of pullups
stepped on instead of jumping
100 jump rope
had to do tricep exercises since i felt like i wasn't doing bench dip correctly will need to look at that
tried knees to elbow on the floor
did thrusters
had a hard time with the sit ups

my legs will need that easy run tonight!

Tiffani Leavitt said...

13:59 Tried 5 times to do double-unders, then switched to jump rope. Subbed bench dips for pull ups and k2e on floor. I have got to get a bar!

Karen said...

17:42. Finally got a bar. Kte are tough. Only did 10 and got knees to waist. Rest on floor. Jump up pull ups. Thrusters. Felt slow.

Jessica said...

23:30. Push-ups instead of pull ups. Step ups instead of jumps. Did 100 standing oblique crunches instead of k2e. Used 8 lb dumbells instead of ball.

lisa said...


Nissa V said...

24:18. Many muscles shaking right now.

Pull ups off treadmill arm
13" box
Tried dbl-unders the whole time jumping rope and missed every one.
K2E from rings for the first time. Yowch! Did 10 K2Armpit and the rest could only do the "beginner mod" which is basically just a knee lift from hanging position. (Hands did not love this exercise any more than my abs did.)
Subbed thrusters for wall ball shots.

LeeMac said...

Thrusters instead of wall ball
Tried the double unders but only did one successfully
K to E were tough.... Knees to armpits evolved to knees to stomach

Anonymous said...

Pull-ups on the treadmill, step-ups, regular jump rope, and knees to elbows on the floor

kasey said...

15:15 as rx'd, tried the DUs but just couldn't get one, so switched to the 50 reg jr

Mandy East said...

17:46 with push-ups for wall balls.

Lauren Rosina said...

First day... 23:30

LongOfTongue said...
This comment has been removed by the author.
Mel said...
This comment has been removed by the author.
Kimberly said...

13:06 with many modifications (15 weeks pregnant)
Assisted pull ups
Step ups for box jumps
100 jump rope
No back extensions
2 minutes of planks sub for sit ups

Liz said...

16:00 pull ups on treadmill handle, 100 jump ropes, k2e on floor, 2 10# dumbbells for thrusters

Berta Crowe said...

27:55 - Do I still have arms? lol

5 pullups on bar then 25 reverse pullups

11" box jumps

1 double under attempt, then 100 jump rope


4# wall ball

Sit-ups killed me after K2Es!!

Great start to the week!!!! :)

Jen Morse said...

Double unders, took longer, but I did them.
Jump pull ups
Knees to shoulders, getting there!
12.5# ball to 9 ft target.

The Fuller's said...

13:21 assisted pull ups and knees to chest but rest as rx'd

~MT said...


Jessica Timmons said...


100 jump rope instead of double unders

15lb dumbbell thruster instead of wall balls

Katie B said...

20:24 with modifications to pu's and k2e

Donette said...

22:58. Assisted pull ups. K2E on the floor. Rest as rx'd.

Holly said...

day two for me!

k2e - half on the floor
thrusters for wall ball with 2 8#'s

The Roberts Family said...

Did "nasty girls" today. Can't wait to tackle this WOD tomorrow! (Hoping I will feel better then too)

mommaof5 said...


Lots of subs and breaks to many to note....but I did everything. I ate way to much chocolate yesterday...feel yuc...plus I did something to my back and my SI is killing me....I'm afraid I will be modifying all week....

Gina Tate said...

Reverse pull ups (jenn was on the pull up bar)
step ups instead of jumps (ankle is still not right)
100 jump ropes
wall balls 11# at 9 ft target
k2e still r sucky ..

Kalyn said...


Assisted pull ups, knees to waist, step toe taps instead of box jumps (recovering stress fracture).

Great workout!

Fortnergang said...

18:24 Dang ab work!

Jenni said...

No time. Grrrr!!!
Just April Fools-ed myself invite worst way. You know when you are doing a really hard WOD, like a hero WOD, and you are pushing yourself hard to not take breaks so you can get a good time? And then you go to stop your timer when it is over and you are panting and then you see that it isn't going? THE WORST!!!!!
As RXed but jump-up pull-ups and KTE were KYBs.
I did double-unders! I couldn't do them continuously but I did all 25 of them!

Cynthia said...

1st day of my 4th 2013 Goal: Start working out!

12.03, but only 1/5 of the WOD (per doctors orders). He said I can progress by 1/5 if I feel up to it; I'm hoping to be up to 100% of the WOD by the next 90-day challenge!!

You gals are an inspiration! Hoping my body's ready for this, mentally I've wanted this for months!

Becky said...

Push up for pull ups
Step up/downs
Run in place for jump rope
Skipped back extensions - not sure what they are and no time to look it up
50 bench dips
K2e on floor
Squats for wall balls
Not at home and I have no equipment. Thought I would be home today so I didn't bring anything with me!

Jen M said...

Took a long time, 29:41
jump up / lower downs from chair
alternated box jumps step down with step up/down every 10
jump roping is really hard for me!
kte on floor
8 lb ball
20 cfsu then crunches

Kim V said...

16:53 as rx'd except only 16" box jumps.

sullyjam said...


*assisted pull-ups
*box jumps onto a kitchen chair!
*modified K2E (hanging, bring knees to 90 degrees)
*wall balls more like thrusters

**many many interruptions and pausing the timer, tried to do it while taking three little kiddos to the park!

Courtney said...

14:20...lots of mods
assisted pull-ups, 12" box jumps, k2e on floor, 10lb thrusters

chaase said...


Push-ups instead of pull-ups
100 jump ropes
Modify kne

This was awesome!

Noelle Rowe said...

18:55-those double unders killed me and took me forever, but I did all twenty and I have whip marks to prove it! Great wod!!!

Erica said...


pull ups on treadmill
jump on bottom step
K2E on floor
thrusters with 10# med ball

I have been here for a couple of weeks and have a question. How do you all know when you are doing the movements correctly? I don't think my lunges or power cleans are correct, does it come with repetition?

Christina Calhoun said...


Jenni said...

Me too!!!

Katie said...

Assisted pull ups
K2e on floor
8# wall ball
Then ran 2 miles

Jenni said...

Erica- if you go to the full site and scroll down the right side bar, you will see links for video demos of every exercise we do so you can use proper form.

Hanna V said...
This comment has been removed by the author.
Hanna V said...

Jumping pull ups
Had to do half of the knees to elbows on ground.
13 lbs, 6 kg thrusters for wall ball shots

Hanna V said...
This comment has been removed by the author.
Melanie said...


KPgr8ful said...

20" box
Couldn't do a single dbl under but tried the whole time, maybe another day
Knees to chest area
20lb squat thruster for wall ball

Chance & Rachel said...

25:40 as RX. It's been a few months since I've been consistent at working out and I was glad to still have pull-ups and double unders!

Lila said...

12 knee raises on bar, rest k2e on floor.
regular jump rope @ 100 reps
Pullups assisted with chair
Rest as rx'd, still one day behind, but I will catch up!

tanya said...


Anonymous said...

22:18, as RX'd except 100 JR's and 25 thrusters

The K2E really slowed me down. It was my hands that were giving me a problem, they hurt!!! Anyone else have that problem? Any helps?

Kate Huether said...

Just under 20 minutes. About 19:55. Did tuck jumps instead of box and toes to bar for k2es. Did imaginary double unders because I couldn't find my rope.. ha! Rest as rx'd.

Gillian Monte said...

Knees to elbows on the floor. Can't believe how fast I got through that!

Aly said...

-gpu's for pull-ups (someday I will be able to do them!!)
-k2e on floor
-100 jump rope (Someday, these too!!)

Kristin Godin said...

-GPU's instead of pull ups
100 jump rope
25 K2E (Knees to waist) then 25 on floor

Thalyta said...

assisted pull ups
100 jump ropes
knees to waist

Ashley said...

Did it today - 15:16, assisted pu - everything else as rx'd

yelly16 said...


Lea said...

chair assisted Pull-ups
30 Box Jumps, 20 step ups
100 JR

PTRunner said...

15 min modifications: 45# lat pull downs, 12 inch box jumps, 100 jump rope, half k2e on floor,, and thrusters for wall ball

The Roberts Family said...

Chair assisted pull-ups
100 jump rope (tried double unders, I'm not quite there... Almost!)
8# wall ball

er.une said...

As rxed

Raelynn Chase said...

19:00 Rx'd Great workout - Thank you!

Mary said...

assisted pull-up
12 inch jump
modified sit up (knees to chest on back)
10 lb kettle balls for wall balls

Duke~N~Morghan said...

9:15... I did jump ropes and I did push-ups instead of pull-ups (50 instead of 25- I know it's not the same, but what I could do today!)

Michelle V said...

18:39 modified pullups modified kte 100 jump ropes

Katie Towsen said...

16:26, nice to work on double unders.

SarahMC said...

25# thrusters
bench dips with my feet off the ground
assisted pull ups

Courtney said...


LindaK said...

13:38 with lots of mods

pull-ups: reverse pull-ups
box jumps: step-ups (knee injury)
k2e on floor

Christy Homan said...

Regular jump rope
24" box

Kim C said...

Missed WOD on Monday so I did it today
Modified pull ups, box jumps, and knees to elbows
Did 100 jump rope(couldn't do double unders) and did thrusters for wall ball

mbrous2 said...

K2E on floor, chair assist pull-ups, step up-down instead of box jumps, only 15 cfsu

Amber Carter said...

12:50 jump to pull up, step ups instead of box jumps, 100 regular jump rope

laura said...

17:45. 100 jump ropes
Band asst p/u
18"box jumps&10lb wallball as rxd! Couldnt convince self to do this mon,hate box jumps more than running but pushed myself to do this sat so glad i did!

Maria Ernestine said...

Pat and Maria - 17:04

#12 wb

jump pull ups
knees to chest

R Tsaenz said...


Jen23 said...

step ups
jump rope with no rope
14lb wall balls