300 Workouts for Fat Burning - Modified 300 Workouts for Men And Women

By: craig ballantyne


The 300 movie workout is the talk of the fitness world. The 300 workout helped actors chisel Greek Statue bodies while causing weight loss and calorie burning. Here's a version of the workout for men and women.

Today I did the 300 movie workout. You might have heard of the 300 workout from the 300 movie promotions. The actors trained hardcore, using kettlebells, weights, bodyweight, tires, and more.

The 300 workout is a challenging 300 repetition workout put together by a trainer for actors in the 300 movie. It helped to sculpt their bodies for the legendary fight scenes. And the 300 workout was also legendary. This isn't how they did their workouts...it was just a test of his strength-endurance.

Here's the workout...all exercises are done without rest. Just go, go, go.

Pullups - 25
Deadlifts with 135lbs - 50
Pushups - 50
24-inch Box jumps - 50
Floor wipers - 50
1-arm 36lbs Kettlebell Clean n Press - 50 reps
Pullups - 25

A man in superfit shape can do this in less than 20 minutes.

One actor, Andrew Pleavin, completed the workout in 18:11.

Remember, he didn't practice this workout...and neither did I.

My time: 19:07

My butt was kicked by a hollywood actor. It was a brutal workout, starting out strong and slowing down, finishing at a crawl. And I don't plan on doing that any time soon, or really, ever again.

Obviously this is an advanced workout...you shouldn't do it unless you are as fit as a college athlete.

But what about the rest of us?

Fortunately, this can easily be changed. Appropriate exercises should be subbed in, and you should drop down to 100 total reps - or as .: recommends - 4-6 exercises of 15-25 reps each.

1) For example, you might do a 150-repetition workout - this is great for a man with moderate fitness:

15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows

2) Here’s another example workout, you might do a 200-repetition workout - this is great for a man with moderate fitness:

20 prisoner squats
20 pushups
5 Chinups
100 Jumping Jacks
40 Bicycle Crunches
10 decline pushups
15 bodyweight rows

Optionally, you could do 100 reps of rope jumping to finish off 300 total reps!

3) An intermediate woman could do a 100 rep workout:

5 bodyweight rows
15 bodyweight squats
5 pushups
50 jumping jacks
10 mountain climbers
10 lunges
5 bodyweight rows

4) An advanced woman might do a 150 rep workout:

10 Bodyweight Sumo Squats
5 bodyweight rows
15 bodyweight squats
5 pushups
10 kneeling pushups
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches

You might even rest 5 minutes and try and go through it again for 300 total repetitions.

Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body.

Those are some challenging workouts. Work with a trainer to come up with other ideas. And always, train safe.

Craig Ballantyne is a fitness expert and regular contributor to Men's Health and Women's Health magazines, and is on the advisory board for Oxygen Magazine. Craig's trademarked calorie burning, fat loss Turbulence Training workouts, help men and women lose fat fast in the comfort of their own homes.