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 21, 2016

Friday 10. 21.16


Complete as many rounds as possible in 10 minutes of:
10 double unders (40 single jump rope)
15 kettlebell swings, 20 lbs
20 walking lunges

Compare to 10.21.15

Post rounds completed to comments.

Happy Birthday to my BFF!
Melissa is my go to, ride or die, sounding board, advisor, soul sister, best friend. I am better for knowing her. She is an incredible Mom of 4 and I am proud to call her a Hiit Mama! 

no caffeine
no soda
drink water


5 Ways Alcohol Hinders Fat Loss


At seven calories per gram, alcohol supplies almost twice as many as protein and carbohydrates. In fact, alcohol has only two fewer calories than fat, which has nine per gram. It must also be remembered that the calories in alcohol lack the nutrients beneficial for a healthy metabolism and will therefore hasten fat storage. The calories found in the average alcoholic drink are quite concentrated compared to many foods, and this actually causes one to inadvertently take in many more calories than would otherwise be consumed. Alcohol is quite deceptive in that it passes through the system rapidly, often before the drinker is aware of the number of drinks they have had. Alcoholic drinks also contain calories from other sources, which add to overall caloric intake. Certain cocktails, for example, contain fats. Wine and beer both have high carbohydrate content. Although the affects these various calorie types have on the body are different - carbohydrates release insulin, which can hasten fat storage, while fats will be stored directly in the fat cells - the overall result is added body fat. An example of how many calories can be easily consumed can be seen with a small glass of wine: a 5-ounce glass of wine will typically contain 110 calories, 91 of which come from the alcohol itself (13 grams), with the remaining five grams coming from carbohydrates. 


Given alcohol is a by-product of yeast digestion; it has an irritating effect on the lining of the stomach and gradually weakens the kidneys and liver, leading to serious health problems - even death in certain instances. Any weakening of the stomach will lessen the rate and efficiency at which food is digested, which ultimately interferes with a healthy metabolism and the weight loss process. The liver - which processes toxins and breaks down fats for fuel - is crucial when it comes to maintaining a healthy body composition. Alcohol is at its most destructive during the liver's detoxification process.


While drinking, people usually will not stop to consider the impact alcohol is having on their bodies; such is alcohol's affect on loosening the inhibitions. The result of this relaxed thinking could mean more calories consumed and extra body fat gains. Those drinking might also eat more of the wrong kinds of food, without thinking of the consequences.
Alcohol tends to have an appetite stimulating effect as it provides little in the way of nutrition, leaving a craving for other foods at the time of consumption. Add this to the fact that fatty and salty foods tend to accompany most occasions featuring alcohol (as well as alcohol actually stimulating one's appetite for these kinds of foods), and the general loosening of resolve that goes with an inebriated mindset, and you have a recipe for excess fat gain. Alcohol has also been shown to affect motivation, making a healthy diet harder to stay on while it is being used.


Testosterone, which has a powerful fat loss effect, is reduced whenever alcohol is consumed, thus halting its full potential as a fat burner. Also, testosterone as an anabolic hormone, contributes to gains in lean muscle mass. Lowered testosterone means fewer muscle gains, and less muscle means a lowered metabolic rate. A lower metabolic rate will make the job of losing fat all the more harder. This is what governs the way we use energy. Those with a higher metabolic rate will burn more calories at rest. By interfering with testosterone production, alcohol indirectly causes the body to lower its metabolic rate (and thus the rate at which it uses energy) and directly prohibits testosterone from exerting its powerful fat-burning effects. 


Touched on briefly in point three, alcohol can increase appetite, making the combination of alcohol and a fattening meal all the more worse. A Canadian study showed that alcohol consumed before a meal increased caloric intake to a far greater extent than did a carbohydrate drink. Also, researchers from Denmark's Royal Veterinary and Agricultural University showed that if a group of men were given a meal and allowed to eat as much as they wanted, alcohol, rather than a soft drink, would increase the amount of food consumed.


Julie said...

5 rounds in 10:09
DU- one at a time (whip marks too)
20# KBS/ walking lunges

Followed with arm & an circuit

Brent and Britta said...

5 rounds
Single jumps
10 lb. KB
Used remaining 30 seconds to practice double unders (unsuccessfully)

Becky said...

5 rounds plus double unders one at a time

nikki endres said...

6. Rounds with finish in10:30
With kb 35lb
And 15lb db with lunges

Andrews family said...

2 lunges short of 6 rounds
25# KB
20# lunges

Vs 6 rounds + 10 SJR (10/21/15)
no weight on lunges

Vs 6 rounds + 40 SJR + 10 KB swings (10/21/14)
15# KB

Melissa Christensen said...

Double unders on my birthday ��. You're the best! Thanks for my workout shout out ����

Andrews family said...

Followed with:
100 biceps curls (50 each)
100 bent rows (50 each)
100 donkey kicks (50 each)
100 body surfers

kasey said...

13 lunges short of 6 rounds
Single JRs
12# KBS

Melissa Christensen said...

5 rounds
Jumping jacks, I need a jump rope
Thanks for getting my butt in gear on my 🎉
See you in 3 hours!

Ronna James said...

4 rounds plus jumping jacks
lots of interruptions from my daughter
26# kb swings

Stephanie James said...

2nd WOD
4 rounds