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.

Aug 29, 2014

Friday 08.29.14

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

Compare to 03.26.14

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


"Deep-fried foods may be tasty, but they are definitely not healthy. Foods like french fries, onion rings, fried wontons and deep-fried candy bars offer little in the way of nutritional value while putting you at higher risk for certain health conditions. However, you don't necessarily have to give them up totally to have a healthy diet.

Nutrition Concerns

Deep-fried foods are usually high in fat, particularly the types of fats that are bad for your health. Many restaurants fry foods in oils containing trans fats, and since many deep-fried foods are coated in batter, they absorb more fat than they would without the batter coating. Because of the high fat content, they are also high in calories, making it more likely you will eat more calories than you need and possibly gain weight.

Health Risks

The saturated fat and trans fat in deep-fried foods increase your risk for high cholesterol and heart disease. If you eat a high-fat diet, you are also at higher risk for certain cancers and for obesity. Deep-fried foods also may contain acrylamide, a possible carcinogen, with foods fried at higher temperatures or for longer containing more than those fried for shorter times at lower temperatures.

Healthier Deep Fried Foods

If you can't give up fried foods, you can make them healthier. Use unsaturated oils to fry your foods, such as canola, corn, peanut, safflower, soybean or sunflower oil. Heat the oil to the proper temperature, as oil that isn't hot enough leads to increased fat absorption by the food. Make sure the oil returns to the right temperature in between each batch of food you fry in it.


As long as your overall diet is low in fat, saturated fat and trans fat, you can eat deep-fried food in once in a while. Eat just a small amount of deep-fried food, and pair it with healthy foods, such as fruit and vegetables, that are low in calories. In a healthy diet, all foods are OK in moderation."

Mamas, I don't believe in extremes that are unmaintainable or that leave you feeling like you are always failing or cheating. I believe in moderation. I want all of us to try to cut out fried food for the rest of this challenge. If you steal a french fry from your hubby's plate or eat a chip from your kids lunch, you aren't cheating or failing, you are just living. We are cutting back. We are trying to be healthier every day and making changes that can last longer than 90 days. Next time you go to your family's favorite burger place, don't order your own fries, just steal 1 or 2 from someone else at your table. ;)


Denise said...

Finished wallball (12 lb) and jr on round 1
Did 30 push-ups after timer

30 weeks
Happy Friday!

Stephanie said...

Did 1 round & 35 wall ball
jumping pull ups

Becky said...

1 round through 8 pull ups
Those wall balls kill me!!

Julie said...

1 round + 45 20# thrusters
Subbed 4 up/down steps for jr
Girl push-up arms in chest to floor

Holly D. said...

1 round plus 75 thrusters.
I can't believe some of you are doing this pregnant! You ladies are tough!!

Rachael said...

1 round with 10 sec left.
10lb wall ball, jumping pull ups

Heather said...

Ran 3 miles
1 round + 30 thrusters
Sun girl push ups for pull ups

Kate Huether said...

Finished one round, plus another 50 WBs and 90 jump ropes. Pullups were jump-assisted.

Brent and Britta said...

2 rounds
Chair-assisted pull-ups

James Family said...

3 mile run

1 round
12# ball
jumping pull-ups

laura said...

1 round+31 wb vs 1rd+55wb but i had 3 bands asstd pu &now i have 2 bands asst. Same 10#ball.

Andrews family said...

1 rd + 60 thrusters
20# thrusters for wall ball
jumping pull ups


1 rd + 34 thrusters
chair asst pull ups

Gonna go try and wash my hair!! Hope my arms don't give out. TGIF!

Linds said...

one set

5# hand weight for wallball
15 push-ups/15 tri dips

Stephanie James said...

I am embarrassed to say that I only made it through 130 wall balls. Struggling mentally and had trouble breathing today. But I really worked on deep squats and proper form and completed the round after buzzer

Marguerite Spriggs said...

Ran 5 miles on treadmill then
1 round plus 36 wall ball shots. Used 10# ball. Subbed push-ups for pull-ups

Tim White said...

15 pus shy of one round. Replaced jr w jumping jacks, and pu w girl pushups (using my hubbys phone, usually post as slydegirll)

Isabel H. said...

3 mi run
1 full round + 11 WB

Was 19 WB short from last one but then also didnt get the 3 mi run as today.

Joy Helgren said...

Used playground ball
Jump assist pull up
1 round+ 4 pull-ups

Kari F. said...

Why embarrassed? You did as much as you could on that day! We all have days like that. I don't like to see any of us beating ourselves up. Good job!

Maura Sumpter said...

Completed on 10/13 after 10/13 wod. 1 round. 14# wall ball, 70# assist for half a d 80# assist for half of pull ups. Then RPM. teaching body step tonight.