This is a HIIT Mamas workout.  It was run 400 meters and then rest 90 seconds.  Repeat for a total of 8 times or 2 miles.

I did this with speed walking.  I started out taking it pretty easy.  I wasn’t sprinting.  I figured that the first mile took 11-12 minutes once you take out the rests.   The second mile was about 10-11 minutes because I did some hard sprint reps in there.

I feel like 90 seconds was a little long to wait.  If I was going to do this again I might have some weights available and do some arm lifts during the rest.


I was in Nashville for the weekend at a Quilts of Valor conference so it was pretty sedentary. I did get a workout in at the hotel fitness center. They had a few dumb bells so I did 3 rounds of:

  •  10 lateral shoulder raises
  • 10 bicep curls
  • 10 shoulder presses
  • 10 tricep kickbacks

These were all with 12 lbs.