Crush Calories Fast With This 300-Rep Bodyweight Workout That Hits Every Muscle
by Nayan in Fitness, Health & Wellness on May 2, 2025Looking for a Challenge? This 300-Rep Bodyweight Workout Will Leave You Shaking
If you would like to see what your body is really capable of without lifting a weight, then doing this bodyweight workout is the challenge for you. This workout only has three different exercises, but you will be doing 100 reps of each — no dumbbells or machines are needed. That way you’ll do not only a whole-body workout but also a workout that could help you achieve more cardiovascular and muscular endurance, and at the same time, lose a lot of calories.
If you execute your training at home, outdoors or simply borrow an hour of your work time to train, the bodyweight routine not only will make you feel the burn but also confirm that you don’t need a gym to train.
Why This Bodyweight Workout Works So Well
The high-repetition scheme of this format is mainly oriented to send your body into the fat-burning zone while you still build up your muscle power and stamina. Termed as metabolic conditioning (met-con), this exercise method gets you into that desired heart rate range which, alongside the calories burnt, supplies the muscles with the maximal level of energy that is needed for peak performance.
As the exercises are complex movements that combine different actions at the same time, you will manage to work out more muscles in less time. On top of that, switching from one station to the next without any rest, although being very tiresome, is and at the same time an increased effectiveness of metabolism and a gain in functional strength.
The 300-Rep Bodyweight Workout
Perform the following tasks:
- 100 box jump burpees
- 100 push-ups
- 100 pull-ups (or rows if necessary)
No equipments? No worries. We will guide you on the adaptation of each exercise according to your fitness level and availability of the space around you.
1. Box Jump Burpees (100 reps)
One move that is especially good as it will result in the simultaneous development of strength, coordination, and stamina. If you have no box or step, make air squats and burpees the alternative.
The way to do it: Go in front of a bench, box, or step. Then you need to go into a squat and jump onto the box in order to land there without the noises. After that, either step or jump down, perform one burpee, and again, again. If you are just starting out, you can leave the push-up part out completely and your main thought should be keeping it the same all the time.
2. Push-Ups (100 reps)
Push-ups are for a large part a whole body workout that builds your chest, arms, and core. Optionally, you can make the exercise easier by going on your knees, but the important thing is to keep your back straight and abs tense the whole time.
How to do it: Begin by placing your hands under your shoulders and take a plank position. Use your strength to slowly lower your body, making sure your elbows stay close to your sides. Raise your body back up and repeat the process. Go up on your knees if you are not able to maintain your form.
3. Pull-Ups (100 reps)
Performing pull-ups will help you develop your back, biceps, shoulders, and core. This exercise is without a doubt one of the most challenging and most rewarding exercises in the bodyweight repertoire.
How to do it: Grab the bar, keeping your hands shoulder-width apart and palms facing out. Contract your back muscles and your core and then lift your body until your chin is over the bar. Lower yourself slowly. Is the exercise still too hard? Employ the resistance bands or pick the dumbbell or TRX rows as a substitution for this exercise.
What If You Don’t Have Equipment?
- If you don’t have a pull-up bar, you can always do bent-over rows with anything that’s heavy enough – dumbbells, water containers, backpacks, or anything heavy you find nearby.
- If you don’t have a box, instead of jump burpees you can also try standard burpees or add high knees.
- Feeling the reps are too many? Divide your reps into smaller sets for instance 10 rounds of 10 reps each and you will still be able to keep the proper form.
What Will Happen to Your Body After Doing This workout?
This is no longer just a challenging workout to perspire, it’s a full-body circuit training that you will be able to see the results from. It will be normal to feel the heart rate increasing, and the core muscles getting engaged, and all the major muscle groups working hard. Another thing is that you are inducing the afterburn effect — your body is still burning calories after the workout, due to its increased metabolic rate that results from workout-triggered oxygen debt.
If you keep at it, these cardio workouts can create an aerobic fitness base, prolong muscle strength, and maintain a slim body outline.
A Basic Approach to Power with Big Effects
What I want to let you know initially is that sophisticated equipment is unnecessary, as is a complex instruction manual to become stronger and slimmer. At times, the only requirement will be your own body, a good deal of courage, and a high-repetition plan similar to that. Even if you are an athlete (in the midst of the lockdown), trying to improve your performance or a novice who needs to overcome your limits, this is your exercise that consists of 300 repetitions of bodyweight, and you should include it in your weekly practice.
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