300 Workout For Fat Loss

300Well, the 300 workout video I posted in the latest 7-day fat loss coaching email really stirred up a lot of comments and questions.

Here’s the thing…The 300 workout comes with a warning. This is not for beginners.

However, this should be bloody well obvious. Geez, do I have to tell you to look both ways before you cross the street, too?

So do NOT do that workout if you are a beginner.

Also, this workout was not meant to be done on a regular basis. It was meant to be a “rite of passage”. Like running a 10k as hard as you could, you wouldn’t do that everyday, and you wouldn’t enter a bodybuilding contest every weekend.

So you don’t do this workout every week. At most, once a month.

(NOTE: I didn’t create the 300 workout – and never claimed to – but Men’s Health magazine asked me to film a video of the exercises from the program because they neglected to put photos of the exercises in their article about the program. I ended up putting that video on Youtube as well.

As a result, the video has been watched over 1.1 million times and thousands of people – including Jillian Michaels from the The Biggest Loser – have attributed the workout to me – but I just want to clarify I had nothing to do with designing the workout…I just filmed the exercises.)

Anyway, as a result of that video, I ended up getting email after email from obsessed 300 workout fans…and as dumb as I am, even I couldn’t ignore the addictiveness of the Challenge Workout, so I got to work on creating my own.bodyweight workout

And that’s why this type of workout is good – The 300 is a Challenge Workout and inspire both men and women to train harder and more consistently than plain old workouts. Plus, they get addicted to improving their scores in Challenge Workouts like the 300, the Bodyweight 500, or even the Bodyweight 1000.

I call Challenge Workouts the equivalent of “Workout Golf”. I also call the challenges, “Workout Crack”. Basically, setting up a fun challenge workout will get your clients “hooked” and completely obsessed with lowering their score from week to week (just like a golfer gets obsessed with lowering their handicap).

I first realized this addictiveness when I started receiving dozens of emails from guys asking me how many times they could do the 300 workout each week and what a good completion time for the workout would be. Of course, I told them again and again it is not meant to be done like that.

But you can use Challenge Workouts to motivate yourself (or your clients), but you have to train smarter.

You need to set the program up so that you build up to a final challenge after 4 weeks. That’s what I have set up in the Bodyweight 500 program, and you can see the first workout is simple and called the Bodyweight 100. Watch it here and see how it progresses each week.

Stay strong and train safe,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

  • Cool workout Craig…would even have the Spartan’s shaking in their sandals!

  • Chuck

    Hopefully by now anyone with half a brain knows that this type of workout isn’t meant to be done 3 or 4 times a week as a regular workout. So what kind workout(s) DID the actors from the movie “300” do on a regular basis before attempting any type of “300 challenge?” No matter how often I search or where I look I can’t find anything that describes any kind of workout they might have done other than the “300 workout.” I’m sure that’s thanks to all the people obsessed with thinking they can just do a “300 workout” and automatically look like those actors! Thanks.

  • the 300 workout….the 300 movie alone really wanted me to really get fit back then (honestly, those guys look really leaned out. Girls I’m sure “loved” that movie as much as the guys loved the testosterone fueled action scenes). the TT 300 workout was one of my all TT favorites. The original version by Mark Twight is a classic. I remember doing this workout once during TT 4 on a weekend I believe it was – as I really was wanting to break a plateau and really gear me personally to just get through this from a mental standpoint. I felt I had to at that time for some reason – don’t know what pushed me to try the original verions but you’re right – it is a “rite of passage” and isn’t for beginners.

    I think my time to complete it took me over 40 minutes with good form and no cheating.

    Definitely a personal fitness challenge for those wanting to test their will. Definitely builds mental fortitude.


  • And I probably wont ever want to do that again!!! 😛

  • Mark

    Yes, definitely not for beginners or any one for a low tolerance of pain! 🙂

  • Nice 300 workout Craig! Seems to me that this would be an ideal way to burn Body Fat and build conditioned muscle… Just wondering though is this a circuit?? I’m mean is there rest periods between sets or is it just straight through with the 300 reps??