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.

Oct 24, 2014

Friday 10.24.14

For time:
30 box jumps, 18-inch box
30 pull-ups (assist as needed)
30 kettlebell swings, 20 lbs
30 walking lunges with 20 lb weight
30 knees-to-elbows
30 push presses, 20 lbs
30 hip raises, holding a 20 lb weight
30 wall ball shots, 10-lb. ball to 10-foot target
30 burpees
30 double-unders (120 single jump rope)

Post time to comments.

no caffeine
 no soda

NEXT WEEK'S ADDED CHALLENGE: only fruit or veggie snacks

"Eating healthy snacks is a simple method for ensuring that your body gets the nutrients and energy it needs throughout the day. If you're on a weight management program, maintaining a regular snack time routine can actually help you stick to your diet, as long as you eat in moderation and choose healthy foods. Snacking is also important for athletes who need to stay in condition for competition, and for children who are still growing.

Healthy Eating Defined

It is important to know how to eat healthy. You should try to get three regular meals per day, in the morning, afternoon and evening, as the Center for Young Women's Health recommends. Ideally, snacks should not substitute for regular, full meals; you should snack when you need extra energy or feel hungry, but don't overeat. Try to eat foods from all the food groups -- fruits, vegetables, proteins, grains, healthy fats and dairy -- in order to get the maximum benefit.

Snacking for Athletics

Athletes and people who engage in regular physical exercise need more energy than those who have a sedentary lifestyle, as Drugs.com notes. However, a busy schedule may make it difficult to get these extra calories and nutrients through proper mealtimes. Healthy snacks allow you to make up the difference without taking too much time for preparation and eating. Snacking before exercise can also give you an energy boost to aid your performance, while having a snack after exertion helps prevent overeating during mealtime. In fact, eating an apple can give you an energy boost similar to coffee or energy drinks but without the harmful drugs and chemicals or the inevitable crash, as well as providing so many nutrients such as 12% of your daily recommended intake of fiber, 10% of your daily recommended intake of vitamin C, and trace amounts of minerals such as calcium, potassium, and manganese. You can't get that in a cup of coffee!

Children's Physical Development

During adolescence, children's bodies start developing rapidly. This process takes a lot of energy, and therefore often leaves kids feeling hungry, KidsHealth explains. Healthy snacking helps meet children's elevated nutritional requirements while ensuring that they don't gain excessive amounts of weight or consume foods that contain unhealthy amounts of sodium, carbohydrates and fats. This is especially important for teenagers, who may tend to opt for unhealthy, nutrient-poor junk foods for their snacks and meals.

Weight Management

Contrary to popular belief, snacking does not destroy diets, as long as it is properly planned. In reality, healthy snacking helps prevent binge eating, MayoClinic.com notes. When your hunger is momentarily alleviated, you will be less likely to overindulge. But it all depends on your choice of snack food. The best options are foods that make you feel full, provide you with nutrients, while still leaving your appetite for a proper meal still intact.

Healthy Snack Choices

There are several foods to choose from if you're looking for a healthy snack. In general, the fresher and less processed the food, the better. Fruits and vegetables are among the most popular, since they contain lots of nutrients with little to no fat and are still very filling. Nuts and seeds, on the other hand, have high amounts of amounts of both protein and healthy monounsaturated fat. However, their high calorie content means they should be eaten in moderation."


Julie said...

Step ups
Jumping pull ups
Subbed high pull for kb swing
KTE on bar
Subbed 300m for jr

Happy Friday!!

Becky said...

Step ups
Jump assist pull up
Single jump rope

James Family said...

Ran 5 miles

jumping pull-ups
30# walking lunges
kte all on bar
35# push press
25# hip raises
12# ball for wall ball
all double-unders

Maura Sumpter said...

15:00 then 8/8 wod. Then RPM.

Maura Sumpter said...
This comment has been removed by the author.
Maura Sumpter said...

15:00. 30 in box step ups, 70, 80 and 90# pull up assistance, 26 # kettle bell, 45 # lunges, press and hip raise, 20# wall ball, single jump rope. Then ran 1.6 miles, then RPM.

Rissa W said...

Ran 3 miles

20# KBS
30# PP
15# WB

For the last month and a half I have been doing WODs and running sporadically and can definitely tell by my time. Rededicating myself to making the time every day for my workouts.

Beattie Family said...

17:30 with mods. 15 minutes on elliptical. Baby 4 months old

Andrews family said...

14" box jumps
chair asst pull ups
15# KB
K2E on floor
30# PP
20# thrusters for wall ball
rest as rx'd

Good WODs this week! My legs were screaming the whole time - so sore! Happy Friday, Mamas!

Mandy Crow said...


35# KB
45# PP
K2E on floor
rest as rx'd

Rachelle said...


16" box jumps (hubby used bigger box)
Middle band pull up assist
25lb kb
25 lb lunges
Knees to elbow on bar
25 lb pp
25lb hip raise
Burpees to the floor
12 lb ball
Double unders

Working on multiple knees to elbows with Kip. Can do one touching but working on stringing 5 together without dropping off the bar. Not getting knees quite to elbows but feel like it will come together soon!!!!

pumpkn314159 said...


Janelle said...

Did the main site version of this wod with two friends. Kind of like a partner WOD. 1 started and when she finished box jumps, the 2nd one started and so on.

24" box jumps
Unassisted kipping pull-ups
35 lb kbs
55 lb lunges
Kte on bar
55 lb pp
Held 10 lb plate for hip extensions (on he back ext machine)
15 lb wall ball
And sjr

Also practiced rope climb.

Then ran 2 miles then did some thrusters
3 sets of 8 at 70 lbs

We finished the wod in 35:45. That was total time for all three.

Janelle said...
This comment has been removed by the author.
slydegirll said...

17:04. Pullups w kitchen table, 25# kb, kte on floor, 25# lunges, subbed supermans for hip lifts.

The Opposite of Imagination said...

several modifications for injury.

Rachael said...

Jump up lower down pull ups and single jump rope. Rest as rx'd.

Sally said...

Assisted Pull ups in 3 sets of 10 on machine

FroehlichAdoption said...

12:40. 18" box, incline puships

Katie C. said...

25:47 just happy to have finished without fainting! Many mods

Kari F. said...

All unassisted pull-ups, k2e on bar, 40# push presses, double unders.

Maria Ernestine said...

Pat 19:35, #25KB, #20DB WL, #95 PP, #20HR & WB, single JR

Maria 21:37 18BJ, a few pull ups then jumping pull ups, #20KB, #25DB's WL, ##25DB's PP, #20DB HR, #12 WB & single JR