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.

May 23, 2014

Friday 05.23.14

For time:
100 meter Walking lunge
800 meter Run
100 Squats

Post time to comments.

no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

NEXT WEEK'S ADDED CHALLENGE: drink at least 3 glasses of water a day

Can drinking water help you lose weight?

Our bodies are about 70% water, yet so many of us deprive our bodies of this readily available, free drink. By filling up your body's "tank" with water every day, you will definitely  begin to lose weight and feel better. If you have ever wondered, "Does drinking water help you lose weight?".........

1. When you drink water, you will feel less hungry

"Various research shows that if you drink 2 cups of water 30 minutes before a meal then you will consume 75 calories less on average during that meal. That full-feeling, helping you to shave off 75 calories a meal, may not sound like anything significant to you, but if you ate 75 calories less for 2 meals a day, then in one day that is 150 calories less, and in one year that is that is 52,800 calories less. Divide that by 3,500 (the number of calories to lose 1 pound) and you've got yourself a 15 lb. weight loss in one year!"

2. When you drink water, your body burns more stored fat

"When you are trying to lose weight the parts of your body that you're focused on probably are not your kidneys and liver, but these parts are vital to weight loss. So a quick bio lesson is in order. The job of your kidneys is to eliminate waste. One job of your liver is to metabolize stored fat into usable energy. If your kidneys don't get enough water to do their job (eliminate waste), then they "ask" the liver to help out. The liver dutifully says, "yes," but it is your body that suffers. You see, if the liver is doing the work of the kidneys then it has less resources to do its own job well - and remember, its job is to burn fat. So you can help your liver do its job better, by helping your kidneys out, by drinking more water."

3. When you drink water, you will have more energy

"Even the slightest bit of dehydration can leave you feeling sluggish and that's not a good thing if you are trying to lose weight. Look back at the bio lesson on the liver. Recall that one job of your liver is to burn fat into usable energy. You do not want to be lacking in usable energy if you want to lose weight. Losing weight involves activity, moving, exercise, and if you are sluggish what is the first thing you do - probably sit on the couch in front of the television instead of going for a brisk walk or run. Being sluggish just weighs you down (pun intended). But you can turn it around by filling up with water, feeling more energetic, and becoming more active."

4. When you drink water, you are able to build more muscle

"Anyone who has ever been interested in weight loss probably knows that muscles burn more calories at rest than fat. So the more muscle you have, the more fat your body burns even when it's at rest. Think of it this way, blood plasma is 90% water and so water is like an ever-flowing stream in your body that carries oxygen and nutrients to your muscles, organs and entire body. This water transportation system, delivering nourishment, is not only vital to keeping your muscles hydrated so they contract, function, and build up optimally, but necessary for your entire body to have an overall feeling of well-being."

5. When you drink water, your metabolism increases

"When you think of metabolism, think of fat-burning. If you could burn fat faster and more efficiently then you could lose more weight. German researchers once conducted a study where they measured the participants' resting metabolism before and after they drank about two cups of water. The results showed that after 10 minutes their rates of metabolism began to pick up, after 40 minutes their metabolic rates' were 30% greater, and they remained at this faster rate for at least an hour. Simply put, increased metabolism burns more calories and when you are losing weight calorie burning is a critical piece of the equation."


James Family said...

Ran 3.2 miles

Did 100 walking lunges instead of 100m.

Rachael said...

Lunges had my legs on fire!!

Maura Sumpter said...

10:01 25 lunges per leg. Then RPM.

Brent and Britta said...

Rubber legs!

Julie said...


Katie Fuller said...

100 lunges
subbed 40 burpees for run

Andrews family said...

11:25; 100 walking lunges, treadmill, butt to floor squats. Oh. My. Legs.

Also, shoutout to my sister in law Jenessa and my just-born-today nephew Cedar!!

Mandy Crow said...

Second workout of the day!


First workout at 6am before WOD was posted
(90 second rests between runs)

400m 1:52
800m 3:45
400m 1:53
800m 3:58
400m 1:49

jule said...

About 13 min, had to time each separately
125 walking lunges
butt to floor squats

Sheri Joslyn said...

100 walking lunges
800 meter run
100 squats

Followed up with 20 min sprint work

Legs on fire and I'm drenched! Love it!!

Stephanie James said...

50 walking lunges knee to ground
Butt to ground squats

Heather said...

10:18 as Rx'd

Aly said...

100 lunges

Heather Lipe said...

Lunges on treadmill at 1.4

Jen Mango said...

dog issues on run

Marguerite Spriggs said...

11:04. 50 walking lunges. 0.62 mile run. 100 squats.

Then ran 2.5 miles

Kari F. said...

10:34- me
10:48- My 12 year old son Sam!
Summer break means I get a workout buddy or two most times now! I'm loving it.

Sally said...

100 walking lunges
800m row due to injury
100 squats

Cassi said...

1.8 mi run to park, 100 walking lunges and 100 squats while playing with my daughter, .6 mi run home. Slow

Maria Ernestine said...

Pat 11:25
Maria 12:15

Melissa Christensen said...


mbrous2 said...

100 meters=42 squats