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 10, 2013

Wednesday 04.10.13

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

Post times for each round to comments.

Compare to 08.16.12 


90 DAY CHALLENGE II: DAY 3
Vi-shake
no caffeine

137 comments:

Lora Halttunen said...

Can this be done on treadmill?

Lindsi Loflin said...

Not really. It requires you to change the speed of your running quickly, and it is also very difficult and dangerous to sprint on a treadmill.

Heidi Gallagher said...

Muscle Moms In The Morning
Heidi, Tatum, Donna, Katie
14:16. Sprinted one lap of gym then walked a rest lap (which ended up taking less than 90 sec)

Michelle V said...

9:17 with less than 90secs rest. I did mine on treadmill being very cautious. Great workout. Day 3 done!!

Jen Morse said...

Did this the other day in place of the 400 m runs because we were pressed for time... More time today so will go back and do that one.

Times for each sprint were:
24,20,23,20,20,22,25,20,22,26 seconds each

Took the 90 second rest between each!
My hamstrings are still sore! Trying to keep my 5'4" legs up with Gina's at 5'10" isn't easy...lol

Nikki French said...
This comment has been removed by the author.
Nikki French said...

Tried doing this on my treadmill because of storms but it didn't work well! So I just switched back to Mondays run routine. ;). Beat my time, too! Might retry this tonight with my girls in the stroller if weather permits.

Rujoco03 said...

17:40 as rx'd

Rujoco03 said...
This comment has been removed by the author.
Becky said...

13:43 with 60 second rests. Baby was waking up and I knew I didn't have too long but got it in!!

Stacey Navarrete said...

I would like to start this challenge. Is there a place to see an explanation of the terms? I don't know what a cross for sit up or the others from Tuesday's post. Thx!

Stacey Navarrete said...

Sorry, supposed to say crossfit sit up.

Stefanie said...

24, 24, 23, 23, 23, 18, 22, 23, 24, 24

Nikki French said...

On the right of the webpage there are youtube video links that show what each move is. :)

Rachael said...

14:11 started off sprinting, turned into running about 4th round, then into jogging shortly thereafter. Dog was easily passing me there at the end. Ha ha!

Heather Lipe said...

15:51 with 60 seconds rest
Unsure on time. Did on treadmill and lost count (out if it today!)

Gina Tate said...

24,20,23,20,20,22,25,20,22,26

I did this with jen m the other day and my legs are STILL sore! our last sprint was uphill, who in their right mind sprints uphill??? this was a fave wod of mine! more sprints would be awesome!

Living Simple Living Clean said...

24 21 19 20 19 19 19 19 20 23

Samantha Slater said...

Well that was hard! 16:35

mbrous2 said...

Outside run as rx'd. Total time minus last rest 17:51

lisa said...

14:23

Jen Roe said...

Ran 4 miles

Ran on outdoor track. Sprinted on the straight part of track and jogged the curves.
My sprints were around 16-17 seconds with my recovery jog around 40 seconds. Total time 8:57.

Always fun to run on the track.

Ian and Amy said...

17:27
26, 23,23,24,23,24,25,24,21,24
Probably would have been better not on the treadmill :)

Jaclyn Evans said...

40,40,40,41,45,37,44,40,42,40
Hate running, hate sprinting even more! Blahhh

sos said...

19:10. Not a sprinter, not a fast runner. Mostly a jogger, but I did it!!

brita.schroeder said...

You can totally do this on a treadmill... In fact, I prefer it because it doesn't allow me to slow down (unless I want to end up on my stomach and in some serious pain!)

Erika Sullivan said...

It was cold and stormy outside today in Texas so I subbed 10 rounds of doing the alternatives to the 100-meter run (jumping jacks, burpees, high-knees and mountain climbers.) Rested about 30 sec-1 minute in between rounds and did it in 11:52. Mountain climbers and high-knees always kick my booty!

Jennifer Gores-Todd said...

19:38 33, 35, 32, 36, 46 (don't ask), 33, 33, 40, 39, 31

Naynybet Ortiz said...

11.5 done on treadmill. Good quick workout...i love those:-)

Naynybet Ortiz said...

11.5 done on treadmill. Good quick workout...i love those:-)

Linds said...

bummer, still can't run. will do a workout video on my own today.

Karen said...

35 35 30 31 29 30 28 25 26 20. Obviously didn't push myself at the start. At least I finished strong. Really liked this one. Fastest I've ever run on a treadmill.

Zareena Koch said...

Finally gave up and ran in snow that simply wouldn't stop. Total 10.51 with 60 sec rests. 46, 31, 1.05(oops two splits), 43, 32, 30, 35, 31, 31. Now have to lift legs into car after three days of leg stuff.....

Errolyn said...

Outside run
20, 20, 21, 22, 20, 21, 20, 22, 23, 25

Ronna James said...

A mile run to warm up.

14:27

Then ran another mile.

Beattie Family said...

Didn't time the rounds and my timer kept auto-pausing on the breaks. So....i did it!

Simonfamily said...

8:20 less than 90s rest. Guesstimation on 100m

Nissa V said...

19:38
18:77
18:24
18:84
18:21
19:09
18:09
18:79
18:33
19:00

Although the laps didn't all feel the same I was happy to see that I was able to push myself when I got tired so that the lap times were pretty consistent. I really did not want to run the last two. Had to imagine wild dogs were chasing me.

Theresa Bryant said...

someone who is better at math can help me! I did it on the treadmill first 3 rounds at 8.8mph (7.03 pace) next 4 at 9.0 (6:40 pace) and the lst 3 at 9.1 (6.35 pace) I think they were between 20 and 24 seconds! Good, fast cardio!!

Amber Carter said...

10:00 with average 30 min/100 meters and 30 second rests. Tried to do it on my treadmill but it didn't work out so well so did it outside on my street block.

Lauren said...

22, 23, 21, 26, 23, 25, 23, 26, 25, 26. most rests 30-60 seconds. (i'm impatient:) i paced off 100 meters on my street, so the distance is probably close but not perfect.

Heather Foster said...

MOD WOD (knee injury)
3x for time
25 push press (20lbs)
25 CFSU
25 Push Press
25 Hollow Rockers
25 Tricep lefts
25 KTE (adapted on incline bench)
25 Kayaks

22:22 (my favorite number :-)

Summer said...

19.10 as RX'd after teaching an hour Bootcamp class.

Gillian Monte said...

14:03.
60 second rests. Did it on my treadmill (which was not easy) since the ground is still too soft to run on.

Happygal76 said...

30,30,29,28,26,26,25,28,26,25

Mandy lou said...

18:04
22
21
18.4
19.4
17.8
16.3
16.88
17.2
17.5
16.88
Did on grass track, like Jens idea of running curves, I just walked the. Rest series too long

Berta Crowe said...

18:13 total time - all done on treadmill - funny story...I thought my treadmill was malfunctioning only to realize I hit 6.6 speed in error! By the time I realized what was happening (and trust me, 6.6 is like Speedy Gonzales for me!!) my 100 meter segment was done! But then, I thought - hey! I can run 6.6! Big mistake! :) I made it though!!

41 - 44 - 29 - 32 - 34 - 30 - 40 - 35 - 33

I SO did not want to run today, but am I glad I did. Thanks, Jenni!

Kelly said...

24:17 outside

Completely messed up meters to miles calculation. I ran intervals of .16 miles versus the .06 miles I should have run. Whoops!

Jessica Timmons said...

16
14.5
14.5
15
14.7
14.2
14.5
14
13.9

Completed this after making up yesterday's WOD.

Jenni said...

No. :/

Jenni said...

Not as RXed. It should be 100 meter dash which cannot be preformed on a treadmill.

Jenni said...

Ha ha!!!

Logan said...

24.3.....this lady is dying!!!

~MT said...

8:36 total. Less rest.

Anna Briskie said...

18:35

Jenni said...

10 rounds EACH for time:
15.5
15.9
15.0
14.6
13.7
13.8
14.2
14.0
14.5
As RXed.

Lora Halttunen said...

I do not have a track nearby. So how would I go about doing this workout?

Lora Halttunen said...

Maybe I will measure the distance on the beach and run it there

The Cheeky Meekies said...

8:50 with 1 min rests and a 30 min run after WOD.

Crystal Britt said...

17:29 as rx'd

Katie Oakes said...

14:36. Can't tell you times for each, but confident they were all over the place. Considering how much I don't care for running, I'm thankful for the challenge and glad I didn't wimp out. Success! Blessings, ladies!

Shavanah Moya said...

Well I didn't notice it said time each round o_O So my total time was 16:48 but it was probably closer to 17 because I lost track of the rests at points.

Haven't sprinted in over five years....I will be hurting tomorrow!

Diana in Maine said...

16:36 with 75 sec rests, I felt like puking! Awesome workout the dog did it with me!

Katie Monteiro said...

I need to get a stopwatch. I took all three little boys to the track and completed 10 rounds of 100 meter spirits, along with some general horsing around we were there 30 minutes, yay for nice weather!

Lea said...

24.5
22.8
24.2
22.1
21.3
21.3
22.8
20.3
20.6
22.1

as rx'ed :-)

Maura Sumpter said...

21,21,18,22,21,20,19,19,20,18,20
14min 35 sec total, with only 60 sec breaks, to windy and rainy for longer breaks...looks like I did one too many...estimated the distance

Jenni said...

The beach would be awesome or a sidewalk will do!

Stephanie B. said...

12:35 as rx'ed

one of us said...

18, 23, 18, 20, 19, 15, 19, 18, 20, 20 as rx'd My off times I ran to the wrong landmarks.

The Fuller's said...

32, 32, 30, 24, 26, 24, 24, 22, 21, 23- as rxe'd obviously I should have pushed harder to begin with. :/

Ree said...

Thanks for the idea Erika! Stormy in Michigan did the alternative to 100 meter (jumping jacks, burpees, high knees, mountain climbers) 10 sets, 30 seconds of each, rest 1 minute between sets. Made it through all 10!

Courtney said...

18, 18, 17, 17, 17, 17, 17, 17, 18, 17

Kristin Godin said...

Total time 19:16. Ran .07 then rested 90 seconds in between.

Kim V said...

20.5
18.4
18.3
18.6
19
19.2
20.4
21
18.6
18.8
As rx'd

Ashley Jones said...

25, 27, 24, 24, 23, 25, 23, 24, 25, 23. I'm a distance runner so these killed me lol but it's making me a stronger runner because I haven't done sprints since high school! Lol

Kalyn said...

30-40 seconds each round. I estimated the distance and may have been closer to 120 meters. Whew!

Holly said...

16:50
and I missed that I was supposed to time each lap!
next time!

I felt great except I gave it my ALL on the last sprint and 1/2 way through pulled something on my inner right thigh!
Not bad but made me laugh that I'd felt so great so I pushed and then pulled something!

Katrice Hernandez said...

30.61
29.81
26.28
30.51
25.64
29.00
27.09
31.11
31.09
&& my phone died on the last round. but i did it all! my legs are killing me! great WOD though. :)

The Opposite of Imagination said...

18, 18, 17, 18, 19, 18, 18, 18, 18, 18.

Got my husband to help me out on this one to time me. :)
Went for a 1.5 mile jog after to try and get the hamstrings to cool down.

Donette said...

23, 20, 18, 19, 17, 18, 19, 18, 18, 19 as rx'd.

I'm very proud of these times, not bad for a 41 year old! My neighbors think I'm nuts running up and down my street!

Allison said...

24, 22, 22, 23, 22, 22, 24, 21, 21, 21 as rx;d.
On treadmill. Next time I'll be sure to do this one on a track

KAT said...

24,22,21,22,22,22,21,22,22,22

1minute4me said...

31, 30, 30, 32, 29, 28, 28, 27, 28, 30
As rx'd, I used a running gps on my iPhone to mark out the 100m on a somewhat dry bike path. Slow timings for me, my legs were not cooperating ;)

Tambra M said...

9:37

Hannah said...

18:10 as RX'd, didn't get each sprint time though! Averaged about 27 seconds each sprint, though.

meolin said...

About 14 minutes total:
30,30,28,27,28,28,29,28
Did this on the treadmill- didn't feel safe running any faster on there : ) Will need to find a track next time!

Lora Halttunen said...

11.58 didn't get to keep track of every sprint.. Dead tired my sprint had an incline and very windy

lakenw said...

26,26,27,28,23,35(forgot to stop watch at 100meters),27,30,25,27

Melissa Brown said...

16.07

Melissa Brown said...

16.07

Kelli A said...

I did this but my timer was not cooperating.....approx 15 minutes total time.

mommaof5 said...

18:32
On a treadmill
during 90s rests did 20 lunge walks

Felt great

Brittany Morris said...

17:01 as Rx'd. It was really rainy and wet here so I had to run on the dreadmill. Had it maxed out on speed for each leg. I think I could have been faster outside. Next time!

Jessica said...

29, 31, 24, 28, 28, 27, 26, 26, 29, 27.
Did the best I could with this since my only option was the treadmill. Felt good! Spent an extra 25 min walking with 6% incline woth a few more sprints in there afterward.

Jess Dooley said...

22, 27, 29, 31, 36, 39, 39, 40, 37, 34

18:36 total time

Jill Bower said...

Thought it would be cake...hahahaha...26.6, 24.6, 30, 33.8, 36.3, 36.7, 58.7, 32.8, 32.8, 31.5. I walked the 7th lap but the rest I ran! Super excited too, my shakes arrived today:)

bkbishopfamily said...

est distance

15:25 total

26,23,24,22,22,23,24,21,22,20

erin faye said...

24, 23, 25, 30, 23, 25, 25, 26, 23, 26

17:47 total time as rx'd.

Olivia said...

21 minutes. averaged 35 seconds per 100 meters. rested the full 90 seconds per round.

Courtney said...

No!!!' I hope it's not too bad, Holly!! :)

Denise said...

18:18 was my time. Avg 20 sec prob

KPgr8ful said...

Only option was treadmill :-( (Took me 6 practice rounds to get to a setting where I felt maxed out & I was running out of time.)
Speed maxed at 10.0 with incline at 6 for first 7 rounds then incline at 8 for last 3 rounds. All rounds about 25.5 seconds.
Would've been waaaay better wkout if I could've run outside-oh well, still got my heart beat up for some cardio!

ruthanne said...

30, 27, 25, 25, 28, 27, 24, 24, 23, 24

Ann Rohlfing said...

15:40; 60-90 second rest breaks

Tracey Isom said...

18:01 started at sprint but ended up as jog. But completed :)

Aub said...

1. 21
2. 20.6 Had to do this round 2X since my timer stopped :/
3. 20.2
4. 21.2
5. 21.6
6. 25.9
7. 25.3
8. 24.8
9. 25
10. 24.2

My legs were like jello by round 6.

kasey said...

had to map out 100 m using google map labs and landmarks on the street plus ran while holding the timer so not completely confident in these:

23
23
25
24
21
24
24
20
23
28

Aub said...

So fast!

Carrie Thorpe said...

9:30 with 30 second breaks because it was going to rain.

Jen said...

14:32 as rx'd

Melanie said...

14:31 with differing lengths of rest, usually around 60 sec.

Mrs. Stamp said...

Modified on eliptical:
30 sec balls out, then 90 sec moderate walk
Great workout - I can feel my heart beat in my teeth!

Becky Parker said...

12:10 total. sprint 100m (may have been closer to 90m), walk one for 10 rounds.

Sami Dara said...

25.4
23.8
23.0
23.8
23.6
21.7
22.1
21.4
22.2
Total - 17:35.2

Rissa W said...

25, 22, 29, 24, 25, 25, 25, 25, 25, 24. Did something on the 2nd round that pulled my quad as evidenced by my 3rd round speed. Hubby did this with me!!

Liz said...

9:22 total time. Incline treadmill

Linda Slater said...

MOD WOD
3X for Time: 22:22

25 Push Press (20lbs)
25 CFSU
25 Push Press
25 Hollow Rockers
25 Tricep lefts
25 KTE (adapted on incline bench)
25 Kayaks

Katie Towsen said...

16:41as RX'D.

Kate Huether said...

13:28
9:45
8:74
9:80
12:49
8:81
10:27
12:52
9:11
8:47
As rx'd. Raced my husband on the first one and of course that was my slowest! Think I just needed warming up.. but we tied :) probably for the best ha! I love sprinting!!

mary said...

15.3
14.6
13.9
14.0
13.7
14.0
13.9
13.6
13.7
14.7

compared to 15
17
15
17
16
17
15
17
17
17

... compared to 24 seconds on 10.20.11

PTRunner said...

Whoops read directions wrong and didn't time each round individually. TM was only option, ran at 9.0. Wish I would have gone faster but TM made me nervous. Shortened the rest break though.

Jana Pace said...

Used the length of church parking lot. 14, 16,18. Averages.

Katherine said...

I set the TM at highest pace and sprinted it for 25 seconds then rested for 35 seconds - did 10x's

Not as rx'ed exactly but it made me sweat!

Adria said...

35, 30,30, 32, 30,28,28,30,30,25

Katie C. said...

19,9
19.5
19.2
19.5
20.4
20.1
19.4
21.2
21.1
19.7

laura said...

10:30 with 60-90 sec breaks

Cara said...

17:25

Annie Semlak said...

I did this on the treadmill and worked out pretty well!

25, 23, 20, 23, 20, 21, 20, 19, 19, 18

Kati Swanson said...

29,27,28,27,28,27,27,26,27,27 (in sleet ;) )

heidi said...

24.5,19.2,21.1,18.4,21.6,23.2,22.9,18.6,22.4,20.2...phew!

Maria Ernestine said...

Pat - 14.8 then hammy pull
Maria:
15.9
16.4
14.7
14.7
14.9
14.5
15.09
15.12
15.13
14.76

Andrea Robinson said...

25.4
26
24
28
26.6
28.4
27
28.2
27.3
29.3
Not a fan of sprinting...more of a distance runner! Felt great to get outside first thing this AM!

LindaK said...

19:59 with 90 sec breaks as rx'd (sucked on treadmill--too stormy to go to the track)

Christy Homan said...

29,26,24,24,22,21,21,21,21,20,19
60 second breaks
I was surprised each time I ran faster!

Rachel said...

11:49 with less than 90 seconds in between. Did this yesterday but didn't have time to post.

Teresa Mendenhall said...

21,21,19,20,20,19,21,20,28,28 knee locked up on round 8 and I fell. The last 2 rounds were slower.

Katie Oakes said...

Woo hoo! 10:09 total time, and it really felt good. I may start enjoying running after all. Who knew?