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.

May 13, 2016

Friday 05.13.16

Tabata butterfly sit-ups
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. 

Your Tabata score is the least number of reps performed in any of the 8 intervals. Post scores to comments.

no caffeine
no soda
 drink water
no alcohol

 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."


Denise said...

Score is 9 for me (I think)

Julie said...

Did this on Tuesday
Held planks for first round
Squats- 13
Mountain Climbers- 40

Today AMRAP 8:
20 KBS
10 box dips

Followed with 5 min plank work
& Dumbbell curls

I am so incredibly sore this week! Happy Friday Mamas!

Holly D. said...

11 sit-ups
16 squats
12 lunges

Heather said...

Ran 4 miles at my fasted PR for 4 @8:25 average!
Squat 14
Lunges 17 (did jumping lunges ouch!)

Kirsten said...

BFSU: 5 (all over the board with that one)

Squats: 11

Lunges: 8 (I did 9 every round except that one :0 )

Great week, thank you so much!

Nissa V said...


Ronna James said...

Ran 3.1 miles

Bfsu- 10
Squats- 16
Lunges- 12
Hip raises with #15 weight- 17

Great week! Super sore!

Brittany Trausch said...


Andrews family said...

BFSU - 10
Squats (butt to ground) - 14
Lunges (back knee to floor) - 13

Andrews family said...

Then AMRAP in 10 mins of
10 18" step ups with knee pull at the top
20 body surfers

Total jello legs.

Andrews family said...
This comment has been removed by the author.
Andrews family said...

9 rds + 10 knee pull step ups + 7 body surfers

Jenni said...

SU- 11
SQ- 11
L- 10

Plank for SU
SQ- 12
L- 9

Britta said...

BSU- 10
SQ- 15
L- 14

Blessed Mommy said...

Squats 12
Lunges 10

Donette said...

Bfsu 7
Squats 10
Lunges 10