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.

Feb 27, 2017

THE END OF HIITMAMAS.blogspot.com.......

This is the very last post you will ever see on this site....


I have a BRAND NEW SITE!!!


Go to:

for all your future WODs!

Feb 24, 2017

Friday 02.24.17

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches, 20-45 lbs
3 strict military push-ups
Post rounds/reps completed to comments.

Feb 23, 2017

Thursday 02.23.17

The Tabata Bar
Tabata deadlift, 60-90 lb.
1 minute rest
Tabata hang power clean, 20-45 lb.
1 minute rest
Tabata front squat, 45-60 lb.
1 minute rest
Tabata push press, 20-45 lb.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.
Post total reps from all 32 intervals to comments.

Feb 22, 2017

Wednesday 02.22.17

For time:
42 butterfly sit-ups
21 squat clean thrusters, 20-45 lbs
30 butterfly sit-ups
15 squat clean thrusters, 20-45 lbs
18 butterfly sit-ups
9 squat clean thrusters, 20-45 lbs
Post time to comments.

Feb 21, 2017

Tuesday 02.21.17


For time:
25 pull-ups, assist as needed
10 bench dips
1.5-mile run
10 bench dips
25 pull-ups
Post time to comments.

* In honor of Mark Thomas Urban, 40, who was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.

Feb 20, 2017

Monday 02.20.17

For time, working on the odd minutes, and resting on the even minutes:
100 butterfly sit-ups
125 push presses, 20-45 lbs
150 squats

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc. 

Compare to 02.22.16

Post time to comments.

Feb 17, 2017

Friday 02.17.17

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

Compare to 02.10.16

Post time and load to comments.

Feb 16, 2017

Thursday 02.16.17

For time:
50 walking lunge steps
25 pull-ups
50 box jumps, 18-in. box
25 double-unders (100 singles)
50 back extensions or body surfers
25 bench dips
50 knees-to-elbows
25 wall-ball, 10-lb. ball
50 butterfly sit-ups
Post time to comments.

Feb 15, 2017

Wednesday 02.15.17

Make 3 attempts at each of the following:
Max set toes-to-bars
Max set bench dips
Broad jump for distance
Run 2,000 meters for time
Rest as needed between exercises.
Post reps, distance and time for each to comments.

Feb 14, 2017

Tuesday 02.14.17

Love It

5 rounds for time of:
Run 400 meters
21 Deadlifts, 40-60 lbs

Compare to 02.13.15

Post time to comments.

Happy Valentine's Day Mamas!

Feb 13, 2017

Monday 02.13.17

Complete as many rounds and reps as possible in 15 minutes of:
9 deadlifts, 60-90 lbs
12 push-ups
15 box jumps, 18-in. box
Post rounds completed to comments.

Feb 10, 2017

Friday 02.10.17

For time:
1-mile run
Frances is 21-15-9 reps for time of 20-45-lb. thrusters and pull-ups. Complete Fran before running the mile.
Post time to comments.

Feb 9, 2017

Thursday 02.09.17

4 rounds for time of:
20 front squats, 40-60 lbs
20 box jumps, 18 inch box

Compare to 02.09.16

Post time to comments.

Feb 8, 2017

Wednesday 02.08.17


Complete as many rounds as possible in 20 minutes of:
15 pull-ups (assist as needed)
5 burpees
200-meter run

Compare to 02.05.17

Post rounds completed to comments.

Feb 7, 2017

Tuesday 02.07.17

3 rounds for time of:
30 squat cleans, 30-45 lbs 
30 butterfly sit-ups
Run 800 meters
Post time to comments.

Feb 6, 2017

Monday 02.06.17

5 rounds for reps of:
1 minute of 60-lb. deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows

Compare to 02.04.16

Post reps completed to comments.

Feb 3, 2017

Friday 02.03.17

10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds
Post times for each round to comments.
Compare to 09.25.15

Feb 2, 2017

Thursday 02.02.17

4 rounds for time of:
20 power snatches, 20-45 lbs
50 double-unders (sub 200 single)
Post time to comments.

Feb 1, 2017

Wednesday 02.01.17

15-12-9 reps for time of:
Wall-ball shots, 10-lb. ball
Thrusters, 20-45 lbs
Post time to comments.