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 2, 2015

Friday 10.02.15

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
Thrusters, 20 lbs
Push-ups (assist as needed)
Knees to elbows

Compare to 10.03.14

Post time to comments.

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

THIS WEEK'S ADDED CHALLENGE: drink half of your body weight
 in ounces of water every 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."


Julie said...

Pull ups
KTE on bar

Couldn't figure out why I was so much slower...realized as I'm typing I did pull ups instead of push ups. this is what happens when you read the blog at 5am as soon as the alarm goes off!

Great workout!

Becky said...


Aly said...

K2e on floor

Heather said...


Heather said...

Sub BFSU for KTE since no bar.

Gillian Monte said...

Push ups on my knees.
KTE on the floor, bar still isn't up.

Amber Carter said...


Andrews family said...

30# thrusters
First 3 rounds did 5 PU on toes, rest on knees. Last 4 rounds did 3 PU on toes, rest on knees. (27 total on toes)
K2E on floor

Vs 17:45 with 12 PU on toes

So so sore. Today was tough. TGIF!!

jule said...

K2e on floor

Jen Morse said...


Marjie said...

KTE on floor

Heather Foster said...

Broke KTE (on bar) with half burpees

Jenessa Andrews said...

KTE on floor

Denise said...

55 lbs
Bar for lye

Miz Fit said...

30# thruster

laura said...

10:59 2nd round did a mix of thrusters& push press due to 2 leg workouts this week with one of those just yesterda but didn't cheat any of the other rounds.
Vs 14:12&13:29
Took 3 weeks off to work on lifting weights only to strength train. Very noticeable difference!

Echoe said...

25# thrusters
KTE on bar

Katie Fuller said...

knees to chest

Joy Helgren said...

As rxed

Donette said...

16:32 20# thrusters

Donette said...

16:32 20# thrusters

Brent and Britta said...

20 lb. thrusters
Girl push-ups

Bri Seltzer said...

22 rx'd

Sally said...

20# thruster
Set of 10bpu per round, rest gpu

Justine Duffy said...

Knee to chest supine
Modified push-ups. Getting over the flu : (