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.

Aug 31, 2016

Wednesday 08.31.16

Complete as many rounds as possible in 10 minutes of:
10 sumo deadlift high pulls, 25 lbs
10 burpees, jumping over the barbell (or broom)

Compare to 08.27.15

Post rounds completed to comments.

Aug 30, 2016

Tuesday 08.30.16

HERO WOD

For time:
Run 1 mile 
Then, 8 rounds of:
  10 wall-ball shots
  10 butterfly sit-ups
Run 800 meters 
Then, 4 rounds of:
  10 wall-ball shots
  10 butterfly sit-ups
Run 400 meters
Then, 2 rounds of:
  10 wall-ball shots
  10 butterfly sit-ups
Run 200 meters

Post time to comments.

*In honor of Officer David Vanbuskirk, 36, of Henderson, Nevada, who was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.



Aug 29, 2016

Monday 08.29.16

10 rounds for time of:
15 power cleans, 20-45 lbs
10 walking lunges

Post time to comments.


Aug 26, 2016

Friday 08.26.16

21-18-15-12-9-6-3 reps for time of:
Dumbbell burpee / hang squat clean / thrusters, 10-20 lb dumbbells
Pull-ups , assist as needed

The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster. 

Post time to comments. 

Demo Video
She does these burpees with a strict push-up which is not necessary but this is the best video I could find. 

Guess I need to start making my own demo videos. ;)

Aug 25, 2016

Thursday 08.25.16

10 rounds for time of:
3 deadlifts, max weight
1 minute plank

Post time and loads to comments. 


Aug 24, 2016

Wednesday 08.24.16

For time:
10 squat cleans, 30-45 lbs
50 butterfly sit-ups
8 squat cleans, 30-45 lbs
40 butterfly sit-ups
6 squat cleans, 30-45 lbs
30 butterfly sit-ups
4 squat cleans, 30-45 lbs
20 butterfly sit-ups
2 squat cleans, 30-45 lbs
10 butterfly sit-ups 

Post time to comments. 



Aug 23, 2016

Tuesday 08.23.16

5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes 

Post time for each interval to comments.



Aug 22, 2016

Monday 08.22.16

From 0:00-3:00, perform 3 rounds of:
3 butterfly sit-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
butterfly sit-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
butterfly sit-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
butterfly sit-ups
12 push-ups
18 squats 
Etc. 

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional sit-up, 2 additional push-ups and 3 additional squats.


Aug 19, 2016

Friday 08.19.16

4 rounds for time of:
15 box jumps, 18-inch box
Run 400 meters

Compare to 08.25.15

Post time to comments.


Aug 18, 2016

Thursday 08.18.16

5 rounds for time of:
7 squat cleans, 30-45 lbs
14 kettlebell swings, 20-25 lbs

Compare to 08.18.15

Post time to comments.


Aug 17, 2016

Wednesday 08.17.16

HERO WOD

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups (assist as needed)
9 burpees

Compare to 08.17.15

Post time to comments.


Aug 16, 2016

Tuesday 08.16.16

"Superman"

Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 butterfly sit-ups
15 hip raises
5 pull-ups (assist as needed)

Compare to 08.13.15

Post rounds completed to comments.

Happy Birthday Dad.

Aug 15, 2016

Monday 08.15.16

"Jenissa"

5 rounds for time of:
500 meter run
50 squats
30 back extensions or body surfers

Compare to 08.14.15

Post time to comments.



Aug 12, 2016

Friday 08.12.16

7 rounds for reps of:
1 minute of 20-45 lb snatches
1 minute of 20-45 lbs overhead squats (sub front squats)
1 minute of burpees, jumping over the barbell
Rest 1 minute 

Post total reps completed to comments.



Aug 11, 2016

Thursday 08.11.16

Complete as many rounds as possible in 25 minutes of:
Run 800 meters
80 squats
8 push-ups

Compare to 08.10.15

Post rounds completed to comments.



Aug 10, 2016

Wednesday 08.10.16

Complete as many rounds as possible in 20 minutes of:
8 pull-ups
8 box jumps, 18-inch box
12 kettlebell swings, 20-25 lbs 

Post rounds completed to comments. 


Aug 9, 2016

Tuesday 08.09.16

For time:
Run 800 meters
100 push-ups
100-meter bear crawl
Run 800 meters
50 butterfly sit-ups
50 hip raises
Run 800 meters 

Post time to comments.


Aug 8, 2016

Monday 08.08.16

21-15-9 reps for time of:
Squat snatches, 20-45 lbs
Bench presses, 20-45 lbs

Post time to comments.



Aug 5, 2016

Friday 08.05.16

10 200-meter sprints

Rest as needed between efforts. 

Compare to 02.24.16

Post best and worst times to comments. 




Aug 4, 2016

Thursday 08.04.16

40-30-20-10 reps for time of:
Toes-to-bars (raise straight legs as high as possible)
Wall-ball shots, 10-lb. ball 

Rest 5 minutes, then, 

40-30-20-10 reps for time of:
Hip raises holding a 25-lb. plate
Wall-ball shots, 10-lb. ball 

Post time for each couplet to comments.


Aug 3, 2016

Wednesday 08.03.16

"Jamie" 

5 rounds for time of:
400 meter run
15 Overhead squats, 20lbs

*if you can't hold the weights over your head, you can rest them on your shoulders

Compare 03.23.16


Aug 2, 2016

Tuesday 08.02.16

"Ellinor" 

21-15-9 reps for time of:
Cleans, 20-40 lbs
Bench dips

Compare to 08.04.15

Post time to comments.



Aug 1, 2016

Monday 08.01.16

"Frances"

21-15-9 reps for time of:
Thrusters, 20-30 lbs
Pull-ups (assist as needed)

Compare to 10.08.15

Post time to comments.