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.

Sep 19, 2014

Friday 09.19.14

3 rounds for time of:
21 Knees to elbows
21 Kettlebell swings, 20 lbs
21 Push-ups
21 Box jump, 18 inch box
21 Back extensions (supermans or body surfers)
21 Walking lunges

Compare to 09.19.13

Post time to comments.

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


Three Hidden Ways Wheat Makes You Fat

"Gluten-free is hot these days. There are books and websites, restaurants with gluten free menus, and grocery stores with hundreds of new gluten-free food products on the shelf. Is this a fad, or a reflection of response to a real problem? Yes, gluten is a real problem. But the problem is not just gluten. In fact, there are three major hidden reasons that wheat products, not just gluten (along with sugar in all its forms) is a major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills."
If you would like to know more about gluten allergy or intolerance and how to test for it read this: 
"Something you're eating may be killing you, and you probably don't even know it!
If you eat cheeseburgers or French fries all the time or drink six sodas a day, you likely know you are shortening your life. But eating a nice dark, crunchy slice of whole wheat bread--how could that be bad for you? Well, bread contains gluten, a protein found in wheat, barley, rye, spelt, kamut, and oats. It is hidden in pizza, pasta, bread, wraps, rolls, and most processed foods. Clearly, gluten is a staple of the American diet. What most people don't know is that gluten can cause serious health complications for many. You may be at risk even if you don't have full blown celiac disease. In today's blog I want to reveal the truth about gluten, explain the dangers, and provide you with a simple system that will help you determine whether or not gluten is a problem for you."

Stop eating breads, pastas, cookies, cakes, donuts, rolls, buns, wheat cereals and replace with healthier choices. You will see huge results and your health will improve.

For recipes and tips, google: Paleo or Primal diet


lizalena said...

KtoE on floor
The rest as rxd

Julie said...

KTE on floor- for sake of time
Sub hp for swing
Step ups
Boy pu
Curled legs on surfers
Lunges were a lot easier today w/o the overhead weight- lol!

Great week of WODs...I'm spent! Have a great weekend!

Holly D. said...

13:48. KTE on floor
Step-ups, short on time

Becky said...

16:26 compared to 16:55 last year
Knees to elbows on bar
Boy push ups
Step ups

Brent and Britta said...

10 lb. kb swings
Girl push-ups

Rissa W said...

Last years time was 14:51, and I did feel slow today.

Heather said...

Kte standing
18 in step ups
Eliminated back extensions. Can't lay on my belly snd didn't know a substitute.
Walked 4 miles

aj said...

1 round 5 min
K2e on floor
14 inch step ups
Wall pushups
10# swings
Then ran/walk 1 mile- 14 min

Linds said...


KTE on floor
KB 10#
13" step up

Stephanie James said...

Knees To chest on bar
15 BPU 6 GPU each round
18 inch box all jumps

Compared To
KTE on floor
12 inch box 1/2 jump 1/2 step up

Dripping sweat like crazy

Andrews family said...

Leg lifts for K2E
15# KB
GPU, chest to ground
14" box jumps

Hate having to substitute so much but you have to work with the equipment you have!

Great WODs this week. I'm spent. Now to pack for camping tonight! :)

Denise said...

12:49 for 2 rounds because I chose sleep over working out this morning and ran out of time

Standing KTE
25 lb KB
18" step ups
modified back extensions (on hands and knees)

Heather Lipe said...

Three minutes faster than last year!!!
K2e on floor
Sub step ups to second step (not supposed to jump until foot is healed)
Boy pu

Stephanie said...

21:45 KTE on bar, 20" box jump

Rachelle said...

Toes to bar instead of knees to elbows to change it up!!!
25# kb
20" box

James Family said...

Ran 3 miles

kte on bar
25# kb swings
walking lunges with 20# weighted vest.

Marguerite Spriggs said...

Kte on floor
Subbed jumping jacks for box jumps

Holly Rose said...

16:20 k2e on floor
22inch box jumps

laura said...

13:53 got 1 min faster than last year!

Lynn said...

24" step ups in place of box jumps, o/we as rx'd

FroehlichAdoption said...

12:08. Sub incline push-ups for kettle bell. Have no weights

Sally said...

70cm step up

slydegirll said...

Gpu, kte on floor, 25# kb.

Janelle said...

Ran 1 mile

16:22 as rx'd

kte on bar

Ran 2 miles

Was a bit worried about box jumps, but did them without incident.

Maura Sumpter said...

Completed on 9/22. 26# kettleball. Step ups onto a 24 in box, recent fall on box jump still throbs. Super and on ab horse/machine.

Maria Ernestine said...

Pat 13:50 #30 (3:06 faster then last year & added #5)

Maria 14:14 #25 (3:44 faster then last year & #5)

Jessica Webb said...

Scaled 2 rounds 12:45
21 k2e floor
21 know swings 30lbs
21 push-ups
21 supermans
21 lunges

Julie Anderson said...

Did knees to elbows on floor
Sissy pushups
Subbed burpees for box jumps.

Making it work with what I got :)