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.

Nov 18, 2016

Friday 11.18.16

Complete rounds for 20 minutes of:
5 pull-ups, assist as needed
10 push-ups
15 squats
20 burpees
Post number of rounds to comments.

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


"Deep-fried foods may be tasty, but they are definitely not healthy. Foods like french fries, onion rings, fried wontons and deep-fried candy bars offer little in the way of nutritional value while putting you at higher risk for certain health conditions. However, you don't necessarily have to give them up totally to have a healthy diet.

Nutrition Concerns

Deep-fried foods are usually high in fat, particularly the types of fats that are bad for your health. Many restaurants fry foods in oils containing trans fats, and since many deep-fried foods are coated in batter, they absorb more fat than they would without the batter coating. Because of the high fat content, they are also high in calories, making it more likely you will eat more calories than you need and possibly gain weight.

Health Risks

The saturated fat and trans fat in deep-fried foods increase your risk for high cholesterol and heart disease. If you eat a high-fat diet, you are also at higher risk for certain cancers and for obesity. Deep-fried foods also may contain acrylamide, a possible carcinogen, with foods fried at higher temperatures or for longer containing more than those fried for shorter times at lower temperatures.

Healthier Deep Fried Foods

If you can't give up fried foods, you can make them healthier. Use unsaturated oils to fry your foods, such as canola, corn, peanut, safflower, soybean or sunflower oil. Heat the oil to the proper temperature, as oil that isn't hot enough leads to increased fat absorption by the food. Make sure the oil returns to the right temperature in between each batch of food you fry in it.


As long as your overall diet is low in fat, saturated fat and trans fat, you can eat deep-fried food in once in a while. Eat just a small amount of deep-fried food, and pair it with healthy foods, such as fruit and vegetables, that are low in calories. In a healthy diet, all foods are OK in moderation."

Mamas, I don't believe in extremes that are unmaintainable or that leave you feeling like you are always failing or cheating. I believe in moderation. I want all of us to try to cut out fried food for the rest of this challenge. If you steal a french fry from your hubby's plate or eat a chip from your kids lunch, you aren't cheating or failing, you are just living. We are cutting back. We are trying to be healthier every day and making changes that can last longer than 90 days. Next time you go to your family's favorite burger place, don't order your own fries, just steal 1 or 2 from someone else at your table. ;)


Julie said...

18 burpees shy of 6 full rounds
Finished after timer 21:22

Unassisted pull ups
Push-ups w/ bars
Butt to floor squats
Full burpee- had to peel myself off floor several times!

Great week!

Becky said...

7 rounds
Jumping pull ups

Melissa Christensen said...

6 rounds minus 2 burgers
Jump pull-ups
Girl pushups

Andrews family said...

6 rounds + 5 pull ups + 10 push ups + 10 squats
Self assisted pull ups, heels on ground
GPU to floor
Squats to floor
Burpees as rxd

No mercy on quads this week. Mine are totally stiff.

Rissa W said...

7 rounds with 3 seconds left
Sub'd 5 push ups for pull ups

Marguerite Spriggs said...

5 rounds + pull-ups + pushups + squats + 7 burps

then 25 min on stationary bike.

nikki endres said...

12 burpees shy of 6. Round
No assist pull up
Would b 5 +38

Stephanie James said...

4 rounds
Struggled with my pants Keppra falling down during butpees!!