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Home » Cardio/HIIT » The 100 Workout – with Video!

The 100 Workout – with Video!

56 · Apr 26, 2020 · 20 Comments

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Disclosure: This post may contain affiliate links. I receive a small commission at no cost to you when you make a purchase using my link.

text reads the 100 workout

AT-HOME HIIT WORKOUT

It has been a while since we’ve released a fun, random workout. 🙂 We are calling this one “The 100 Workout”. You do not need any workout equipment, the only requirement is space where you can safely do each exercise. This is a HIIT workout, which stands for High-Intensity Interval Training. Almost all of our workouts can be adapted for beginners, including this one. We will go over some adjustments below but do keep in mind that this is a difficult workout.

Before getting started consult with your doctor to make sure you can do this workout and/or start a workout routine. Push yourself but only do so safely. Takes breaks as needed.

THINGS YOU SHOULD KNOW BEFORE STARTING

This is a tough workout and there are several different ways you can approach it.

To make this workout hard (or harder!):

  • Do the listed reps on each leg when it makes sense (for example: do 40 jump lunges on EACH leg instead of 20 on each leg)
  • Do the advanced version of the exercises (full burpees, push-ups on your feet, etc)
  • Do each exercise more quickly as safely as possible (ex: jump faster for jumping jacks)
  • Try to beat your overall time each time you do the workout (once or twice a week!)

To make this workout easier:

  • Take breaks as needed
  • Only do half of the reps listed (start with 50 jumping jacks)
  • For the listed exercises such as jump lunges only do 20 on each leg (for a total of 40)
  • Modify each workout listed (ex: walk up your legs during mountain climbers instead of running, go to your knees for push-ups, etc.)

For things like the high knees (90), mountain climbers (70), and butt kicks (30) you can count or set a timer for the time stated (ex: set a 90 second timer and do as many mountain climbers as possible).

ADDITIONAL WORKOUT RESOURCES

If you are in need of a workout plan that doesn’t take up too much time but still gets you the results you desire, try our Busy Body 4-Week Workout Plan.

UPDATE: Thank you to everyone new that is trying this workout! It’s one of our favorites. If you are using this workout during your time at home, we have plenty more to choose from and even put them all in one place for you: At-Home Workout Resources

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!

THE 100 WORKOUT

Watch the following video to view how to do each exercise (please excuse the poor quality!):

  • 100 jumping jacks
  • 90 high knees
  • 80 star sit-ups
  • 70 mountain climbers
  • 60 froggers
  • 50 squats
    • watch how to do the perfect bodyweight squat
    • watch how to do a plie squat
  • 40 jump lunges
  • 30 butt kicks
  • 20 burpees
  • 10 push-ups

the 100 workout - HIIT workout with exercises listed

56

Cardio/HIIT, full body

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Comments

  1. Matt says

    April 16, 2020 at 10:56 am

    Hi Scott & Whitney, Thanks so much for posting this workout. My fiance and I are looking to do more workouts like this while quarantined. One quick question, what’s your definition of a star sit-up? Looking online it seems like there are a lot of variations and was curious what your recommended style is?
    Thanks in advance,
    Matt

    Reply
    • Whitney Carlson says

      April 16, 2020 at 9:12 pm

      Hi Matt! I hope you and your fiance are staying safe. I’m so glad you found this workout, it’s one of our favorites. We’ve had a lot of people find this workout today and we aren’t quite sure how. Do you mind sharing where you learned about us?

      As far as star sit-ups go, start by laying on your back and then when you start to sit-up reach for your toe/ankle with the opposite hand. I’ll try to get a video of more of these exercises soon!

      P.S. I just updated the post to include a resource we recently published that includes all of our at-home workouts!

      I hope this helps. Please let us know if you have any other questions. Stay safe.

      Reply
      • Jason says

        April 17, 2020 at 8:55 am

        I think the increased visitors were from the Morning Brew including this workout in their 4/16 email newsletter. Hope that helps!
        morningbrew.com/daily/r/?kid=7094d2

        Reply
      • Matt says

        April 19, 2020 at 11:34 am

        thanks for the reply. i got a link to this workout from a daily newsletter called The Morning Brew

        Reply
  2. Cat says

    April 16, 2020 at 11:14 am

    Can’t wait to start the 100 workout. What is a star sit-up and forgers?

    Reply
    • Whitney Carlson says

      April 16, 2020 at 9:22 pm

      Hi Cat! I hope you are well, thanks for checking out the workout! If you don’t mind me asking, how did you find us? We’ve had a lot of new visitors today and I would love to know how they discovered this workout. 🙂

      I will try to get a video of these exercises tomorrow but hopefully, I can describe it for you here. You are basically starting in a plank position and will jump your feet up into a squat position, then back into a plank (so you aren’t standing up in between).

      Let me know if you have any other questions! Also, I did update the post to include all of our at-home workout resources!

      Reply
      • Cat says

        April 16, 2020 at 9:35 pm

        Hello Whitney
        Thanks for the clarification and I look forward to the video. I found out about your site through a digital newsletter called “the morning brew”

        Reply
      • Aditi says

        April 18, 2020 at 6:12 pm

        Hi! You were featured in the Morning Brew newsletter today 🙂

        Reply
  3. Stacy says

    April 16, 2020 at 7:15 pm

    I just had foot surgery so running, walking, bouncing, and anything else required for me to use my toes isn’t going to happen for a while. Do you have an alternative to some of those that would require the use of feet. Strange question, I know. Thanks in advance.

    Reply
    • Whitney Carlson says

      April 16, 2020 at 9:31 pm

      Hi Stacy! I hope you are healing from your surgery. There are definitely exercises you could during this time, especially focusing on the upper body. We have quite a few upper body workouts to choose from under our weight training section. Weights and/or bands would be great to have on hand. As far as cardio goes, if you have access to a rowing machine (which I know might be difficult right now!) that is a great machine if you have a lower-body injury but check with your doctor first, as always.

      Overall, just use this time to focus on working your upper body and healing your foot. Let me know if you have any questions. Stay safe.

      Reply
  4. Anca says

    April 17, 2020 at 6:27 am

    Hi guys, FYI, I learned about your “100 workout“ yesterday from a very popular e-newsletter, The Morning Brew. Will try the workout today. Thank you.

    Reply
    • Whitney Carlson says

      April 20, 2020 at 9:01 am

      Thanks for letting us know, Anca! I’m glad you followed over to try the workout. I’m going to try to get a video up over the next few days. Stay well!

      Reply
  5. JMD says

    April 17, 2020 at 4:49 pm

    Great workout did it with my whole family of 5 we were hurting the next day. Frogs were new and Star were really hard we had to halve the reps. I hope you are safe and sound – greeting from NY

    Reply
    • Whitney Carlson says

      April 20, 2020 at 9:06 am

      I’m so glad you got the whole family involved. The froggers are very hard, I’m still sore from doing those a few days ago! We are going to try and get a video of the workout up this week. Thank you for trying the workout. Stay safe.

      Reply
  6. Ryan says

    April 17, 2020 at 5:27 pm

    Just wanted to let y’all know that you were featured on a daily newsletter called Morning Brew in their daily workout section. They have over 2 million subscribers so that will explain your increased traffic.

    Reply
  7. Tim Van Haecke says

    April 18, 2020 at 12:02 pm

    Oh man, what a simple but great workout! I thought I know I’m not in great shape, but doing fine for my age. This took me an hour and half to do! Oh man. The second time, under 50 minutes. Thank you to #MorningBrew for linking to this. And thanks to Scott and Whitney. Whoa!

    Reply
  8. margaret says

    July 26, 2020 at 10:13 pm

    I just found your workout on Pinterest. My husband and I are planning to do this together! LAWD help us! LOL

    Reply
    • Whitney Carlson says

      July 27, 2020 at 8:15 pm

      Hahahaha! I’m so glad you found this workout. I bet you will do just fine. If you can’t make it through all the reps just try to get more the next time you do it. Good luck!!!!

      Reply
  9. Shay says

    July 30, 2020 at 4:17 pm

    Found this through another ig post them I just googled 100 workout. Real straight forward and to the point 👍 Is this done everyday? Your a blessing posting the video thanks so much!

    Reply
    • Whitney Carlson says

      August 20, 2020 at 9:16 am

      Hi Shay! I’m so glad you found this workout. I would recommend doing this 2-3 times per week in addition to your normal strength-training workouts. It also depends on your fitness level though because this could be a 10-minute workout if you work right through or 20-30 minutes if you need to take breaks often. I hope this helps. 🙂

      Reply

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