The 300 Movie Fat Loss Workout

by Craig Ballantyne, CSCS, MS on July 8, 2009 · 4 comments

By<span style="font-family: Verdana; font

-size: 10pt; mso-bidi-font-weight: normal; mso-bidi-font-family: Arial;”> Craig Ballantyne, CSCS, MS

“Only the hard and the strong may call themselves Spartans.”

– Dilios (line from the movie 300)

The 300 movie workout is the talk of the fitness world. It’s helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.

The 300 workout is legendary, having been featured in Men’s Health and on ESPN. Everyone’s looking for the 300 workout on the ‘Net. So I made mini-version of the workout for the average guy and gal, see those below.

But first, here’s how the original 300 Workout goes…but don’t try this at home…

a) Pullups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Pushups – 50 reps
d) 24-inch Box jumps – 50 reps
e) Floor wipers – 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell – 50 reps
g) Pullups – 25 reps

And remember, there is NO scheduled rest between exercises. Although eventually, you’ll slow down.

I tried this workout last week and managed to get ‘er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?

Fortunately, this workout can easily be changed. Appropriate exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 – still making for a total body challenge.

For example, you might do this 200-repetition workout – this is great for a man with moderate fitness:

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

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

An intermediate woman could do a 150 rep workout:

5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches

Add in 50 rope skips for 200 total repetitions – or 150 skips for a full 300.

Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.

Don’t train like this everyday. Just use one of these workouts once every other month as an extra challenge.

For your regular fat burning workouts, stick to the Turbulence Training workouts for men and women. You’ll boost your metabolism, burn fat, and maximize your fitness so that you’ll be ready for your very own 300 test day.

About the Author: Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss.

[Editor’s Comments: I was flipping through the channels the other night, and ran across the movie 300 on HBO (or maybe it was Showtime). I had already watched it once before, but it was even better the second time around.

Because I had just read Craig’s article earlier that day, I paid extra close attention to the way the actors were built. They were all lean with rock-hard muscles. I always wondered how almost every actor in that movie got their incredible physiques.

I’ll have to give the original 300 workout a try to see what happens.

If you’d rather stick to Turbulence Training workouts, you can now “test drive” the original Turbulence Training Program for 21 days for just $4.95. This program usually costs $39.95, but Craig has agreed to this incredible Trial Offer.

Click the link below for this NO-risk opportunity to go through 3 weeks of the world’s best workout program:

Click Here =>> Turbulence Training NO-risk Trial Offer

If you decide to try the 300 workout, leave a Comment and let us know how it worked for you.]

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{ 3 comments… read them below or add one }

1 Michele July 8, 2009 at 3:35 pm

I actually saw an interview with Gerard Butler (the Spartan King) and he said to be bigger than the other men due to his role he would do extra reps in-between shoots. Crazy but HOT! ; )

Thanks to for toning down the work outs because honestly I don’t want to look like a spartan…I would like to look like the queen:)

Well looks like I should start the workouts.

2 Mel July 10, 2009 at 2:10 pm

Can you do push ups with a stability ball instead of regular push ups? I have tried for many months to do them the regular way and still can’t do 1. I can do at least 30 on the stability ball. I will have to try this workout.

3 Pete July 10, 2009 at 4:00 pm


Sure…you can use a stability ball or do pushups with your knees on the ground until you can build enough strength to regular pushups. You can also try to do partial pushups where you start in standard pushup position and only go about 1/2 way down, hold for a 1 count, and then press back up. Eventually, you get strong enough to do regular pushups from doing the partials and stability ball versions. Keep up the hard work!


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