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 18, 2015

Friday 09.18.15

5 rounds for time of:
20 Overhead walking lunges, 20 lbs
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Compare to 09.18.14

Post time to comments.

no caffeine
 only fruit or veggie snacks
no food after 8:00pm


What impact does alcohol have on your fitness regime?

"Unfortunately, toasting your WOD with post-exercise drinks at home or down the pub can undo all the good work you've just put in. There's 180 calories in the average pint of lager and 159 calories in a 175ML glass of 13% ABV white wine, so you could end up topping up the weight you thought you'd lost through your fitness regime in no time at all. For instance, if you've just run for half an hour it will only take two pints to put back on the calories you've just burned off through exercise.
The way alcohol is absorbed by the body can also reduce the amount of fat you're able to burn by exercising. Because your body isn't designed to store alcohol, it tries to expel it as quickly as possible. This gets in the way of other processes, including absorbing nutrients and burning fat. So as well as slowing down the burning of calories, alcohol gets in the way of the nutritional benefits of the healthy meals you eat. 

Running on empty

Fitness experts agree that to get the most from cardiovascular exercise such as running or swimming, you have to put in the physical effort. But while your hangover may make a less hectic workout feel welcome, it's harder to build up the head of steam you need to stay in shape when you have a headache, and nausea is beginning to kick in. The night before's alcohol leaves your body dehydrated, even before your session starts.

Body benefits

If you feel like the balance between alcohol and exercise is veering too much towards the former, then it's a good idea to consider cutting down.
Re-assessing your relationship with alcohol doesn't just do wonders for the effectiveness of your workout, it can also boost your general health too. In fact, if you're looking to reduce your stress levels, lose weight and look your best, then reducing your intake will help.
Best of all, cutting down delivers more than just short-term results. Drinking within the guidelines means you're actively protecting your general health and reducing your risk of developing heart disease, having cancer and getting problems with your liver in the future as well."



Julie said...

15:00 as rx'd
Full burpee to ground w/ push back up

59 sec faster than last year and 1:30 faster than 2 years ago! I think this is one of the toughest workouts we do!

Happy Friday Mamas!!

Becky said...

Still trying to catch my breath!!

Holly D. said...

I was going so much faster in the beginning!

Jen Roe said...

Ran 3 miles


Great workout. Happy Friday

James Family said...

Ran 5 miles

25# bar for overhead walking squats

I also did yesterday's wod before this one.

Jana Pace said...

23:55 arms bent but as high as possible.

Amber Carter said...

Done... but no timer?!!! :(

Gillian Monte said...

Had to switch to 10lb halfway through the 2nd round because my arms gave out.

Brandy Lant said...

As rx'd
Did Thursday's workout
Before this one

Andrews family said...

16:00 as rx'd

Vs 16:12

Quads were sore - not sure why else I was slow. But 100+ burpees twice this week for me.

Denise said...

As Rxd

Brent and Britta said...

12:21 as rxed
So out of breath! Had to stop to cough up some gunk. Only 4 hours of sleep last night. Really didn't want to do this, but glad I did!

jule said...

15:23 full push up and jump on all 105 burpees!! Tough one!

FroehlichAdoption said...


Julie said...

Getting faster ever year...love it!