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 30, 2016

Friday 09.30.16

5 rounds for time of:
15 pull-ups
30 one-legged squats, alternating

Post time to comments.



90 DAY CHALLENGE XV
Begins  Monday, Oct 3

For 90 Days we will not miss a WOD,
we will eat clean,
we will have a shake a day,
and we will see how far we can take our bodies in 90 days.

I AM IN!!
                             ...ARE YOU IN?? 
 get your shakes here.
(click the green button that says  I Accept The Challenge 
 and sign up for the Balance or Shape Kit)

Sep 29, 2016

Thursday 09.29.16

Complete as many rounds as possible in 20 minutes of:
100 double-unders (sub: 400 singles)
100-ft. walking lunge

Post rounds completed to comments.


Sep 28, 2016

Wednesday 09.28.16

5 rounds for time of:
15 pull-ups, assist as needed
Run 400 meters

Compare to 08.24.15

Post time to comments.



Sep 27, 2016

Tuesday 09.27.16

Short On Time

For reps:
60 seconds of deadlifts, 60-80 lbs.
60 seconds of handstand push-ups, scale as needed
45 seconds of deadlifts, 60-80 lbs.
45 seconds of handstand push-ups, scale as needed
30 seconds of deadlifts, 60-80 lbs.
30 seconds of handstand push-ups, scale as needed

This workout takes 4.5 minutes, with no rest between exercises.

Post total reps completed to comments.



Sep 26, 2016

Monday 09.26.16

Freestyle Frances

45 reps of each for time:
Thrusters, 20-45 lbs
Pull-ups (assist as needed)

Partition as needed to complete 45 reps of each exercise as quickly as possible.

Happy Birthday Fran!
(last week)


Sep 23, 2016

Friday 09.23.16

5 rounds, each for time, of:
Run 800 meters
40 Butterfly sit-ups 
Rest 3 minutes

Compare to 09.23.15

Post time to comments.



Sep 22, 2016

Thursday 09.22.16

5 rounds for time of:
1 minute plank
12 knees to elbows
15 push-ups
12 dumbbell squat cleans, 10-15 lb dumbbells

Compare to 09.22.15

Post time to comments.


Sep 21, 2016

Wednesday 09.21.16

For time:
Run 1 mile
100 butterfly sit-ups
100 back extensions (superman or body surfers)
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Compare to 09.21.15

Post time to comments.


Sep 20, 2016

Tuesday 09.20.16

10 80-yard shuttle sprints

Rest as needed between efforts. 

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back. 

Post best and worst times to comments.


Sep 19, 2016

Monday 09.19.16

3 rounds for time of:
21 Dumbbell snatches, right arm, 20 lbs
21 second L hang (from pull-up bar)
21 Dumbbell snatches, left arm, 20 lbs
21 second L hang (from pull-up bar)

Post time to comments.



Sep 16, 2016

Friday 09.16.16

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 09.18.15

Post time to comments.



Sep 15, 2016

Thursday 09.15.16

12-9-6 reps for time of:
Pull-ups (assist as needed)
Deadlifts, 60-80 lbs


Compare to 09.15.15




Sep 14, 2016

Wednesday 09.14.16

5 minutes of running
5 minutes of push presses, 20-45 lbs

There is no rest between exercises.

Post distance and reps to comments.

Sep 13, 2016

Tuesday 09.13.16

For time:
100 double-unders (sub: 400 singles)
25 knees-to-elbows
25 deadlifts, 50-80 lbs
50 box jump overs, 18 inch box


Sep 12, 2016

Monday 09.12.16

21-15-9 reps for time of:
Bar-facing-burpees
Overhead squats, 20-45 lbs
Pull-ups, assist as needed

Post time to comments.


Sep 9, 2016

Friday 09.09.16

For time:
21 deadlifts, 60 lbs
Run 400 meters
18 deadlifts, 60 lbs
Run 400 meters
15 deadlifts, 60 lbs
Run 400 meters
12 deadlifts, 60 lbs
Run 400 meters

Compare to 09.09.15

Post time to comments.



Sep 8, 2016

Thursday 09.08.16

Every minute on the minute for 20 minutes perform:
5 pull-ups
10 butterfly sit-ups
15 squats

If you fall behind the clock keep going for 20 minutes and see how many rounds you can complete. 

Compare to 09.08.15

Post results to comments.



Sep 7, 2016

Wednesday 09.07.16

"Amber"

7 rounds for time of:
7 Push-ups
7 Thrusters, 20 lbs
7 Burpees
7 Kettle bell swings, 20 lbs 
7 Leg lifts

Compare to 09.07.15

Happy Birthday Amber!
(yesterday)

Hiit Mama Amber using her youngest of 5 as a kettle bell in the park. 
Amber and I have been friends since our 12 year olds were newborns and she has been a model of fitness ever since. She has been with me since the beginning of Hiit Mamas. Happy birthday Amber!

Sep 6, 2016

Tuesday 09.06.16

4 rounds, each for time of:
800-meter run 

Rest as needed between efforts. 

Post times for each round to comments.

Compare to 11.10.15


*Hello Mamas! I need to apologize for the missing WOD yesterday. I left for a weekend in South Lake Tahoe with my family and forgot to schedule it to post and had no cell reception at our campsite. I have retroactively posted it if anyone wants to make it up. I hope all of you had an awesome Labor Day weekend and keep up the good sweat!! 
Go Hiit Mamas!!

Sep 5, 2016

Monday 09.05.16

Labor

30-20-10 reps for time of:
Thrusters, 20-45 lbs
Butterfly sit-ups

Compare to 09.01.14

Post time to comments.



Sep 2, 2016

Friday 09.02.16

21-15-9 reps for time of:
Bench press, 20-40 lbs
Push-ups
Butterfly sit-ups 

Compare to 09.02.15

Post time to comments.



Sep 1, 2016

Thursday 09.01.16

Run 500 meters
Run 1,000 meters
Run 2,000 meters
Run 1,000 meters
Run 500 meters 

Rest 1 minute between efforts. 

Post time for each interval to comments.