The only thing standing between you and a full-body burner is 300 reps, so whether you want to test your endurance, strength, and power or build lean muscle, this should be a regular thing to do.
WOD (Workout of the Day) is a calorie crusher designed to supercharge your metabolism and help you burn calories for hours after you’re done sweating and swearing. The tested 300-rep bodyweight workout should send you into fat-burning territory, which occurs when you work somewhere near 70 percent of your maximum heart rate. If you want to tackle reps and counts, you can measure your heart rate zones with the best fitness trackers to keep track of your workout stats.
This 300-rep bodyweight workout consists of only three exercises, but don’t let that fool you. You will perform each exercise for 100 repetitions, finishing one exercise before moving on to the next. Aim to work at a consistent pace without draining too early, and keep a close eye on your finish time for future attempts.
You can repeat this every few weeks as a test of strength and endurance, or just try it once. However you use it, the bodyweight workout hits every major muscle group using high volume repetitions at a medium to high intensity to help build muscular endurance, crush calories, and improve overall strength. And Thor himself does it too — check out Chris Hemsworth’s 200 Rep Bodyweight Workout next.
This 300-rep weight-bearing exercise is a total-body burner
I teach body weight classes that focus on strengthening muscles throughout the body using only your own body weight. Simple push-ups and pull-ups can work your shoulders, chest, back, legs, and core muscles to fatigue without the need for kettlebells, resistance bands, or better yet, adjustable dumbbells—though I like working with free weights, too.
The benefits of body weight training such as calisthenics are well documented. It can improve your functional performance and help you incorporate cardio and strength training into your workout routine. Completing 300 reps is also a quick, measurable way to break a sweat during the day, though maybe book a conference room if you plan to sneak into the office at lunch.
And don’t worry if it doesn’t take long to finish. Search (Opens in a new tab) He explains that even 15- to 20-minute workouts can pack benefits like better heart health in the exercisers.
Body weight exercise 300 reps
Test your strength, power, and endurance with this 300-rep bodyweight exercise.
100 jumping box exercises
100 push-ups
100 pull-ups
1. Box Jump Burpees (100 reps)
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You can choose a straight-arm burpee or a chest-to-floor burpee – here’s how to do a burpee with proper form. For starters, remove the burpee and focus on explosive power instead. You can also replace this exercise with 100 squats if you don’t have a chest.
How do:
- Stand in front of a box, bench, or other stable surface that you can jump on with your feet hip-width apart
- Brace your core and begin to lower into a squat, then explosively jump to your chest, landing with both feet flat and knees bent
- Stand up, then stop or jump down and do a burpee in front of your chest.
2. Push-ups (100 reps)
Keep your core straight and your elbows close to your ribs throughout the movement. Put your knees on the floor for extra support if you feel more comfortable.
How do:
- Start in pushup position with shoulders over wrists (see above)
- Brace your core, then bend your elbows and lower your chest toward the floor
- Pause, then explosively push the floor back to the starting position
3. Pull Ups (100 reps)
Try not to swing or jump in the clouds. For beginners, loop a resistance band around the bar and step one foot for additional support. not available? Alternate bent-over rows with whatever weights you have handy and focus on toning your back muscles. We cover the discussion of the pull-up vs. the chin-up in detail and the example of the dumbbell row here.
How do:
- Stand under a barbell or similar and hold with both hands, ensuring your thumbs are curled
- Stretch your body including your back muscles, core and quad muscles, and adjust your shoulders back and down
- Hanging from the bar, gently shrug your shoulders, then bring your body weight up until your chin reaches the bar
- Lower down with control for one rep.
This workout dips its toes into confluence training (metabolic conditioning) to improve strength with pull-ups and push-ups, build strength and fitness from box-jumping exercises, and increase endurance using high-repetitions to test the exerciser to produce moves. Thus, calisthenics can improve two things: how your body uses energy, and athletic performance by using exercise that cycles between high intensity and lower intensity.
Although this exercise is designed to push (and pull) your entire body with very little rest, “typical” workouts usually involve high-intensity exercises like caloric machines and plyometrics (think jumping lunges) along with strength and core work ( Think a CrossFit WOD, for example), but you’ve got everything you need here—squats, burpees, compound strength moves, and push-pull combinations. Click save and done!
next one: Our fitness editor did 100 planks every day for a week, here’s what happened. And one writer tried diamond push-ups every day for a week to tone up their triceps.
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