Men's Health Trainer Shows Men & Women How to Do The 300 Workout - No Matter What Your Fitness Level

Share Article

Men's Health Trainer Craig Ballantyne has put together modified 300 workout challenges for men and women to burn fat. In fact, you can do a modified 300 workout with only bodyweight exercises, or simply change the exercises to more manageable exercises that can be done at home with a home gym set-up. The workouts still give you maximum fat burning and body-sculpting results.

Men's Health expert fitness trainer Craig Ballantyne believes that men and women can benefit from modified 300-style workouts. While he has demonstrated the entire 300 workout routine on, he knows that not every man and woman will be able to complete such a rigorous workout.

Watch Craig Ballantyne perform the exercises from the full 300 workout:

"By simply modifying the exercises, such as using bodyweight and dumbbell substitutes, men and women can challenge themselves in their home gyms, while at the same time burning fat and building muscle. This type of workout will boost their metabolism and sculpt their body much better than slow, boring cardio workouts," Ballantyne says.

To learn more about strength training for fat loss and the pitfalls of cardio, get your Free Report: The Dark Side of Cardio at

This is the full 300 workout.

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) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

"All exercises are done without scheduled rest between moves. Obviously this is an advanced shouldn't do it unless you are already in great shape," Ballantyne advises.

"Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness," Ballantyne suggests.

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

And here is Ballantyne's bodyweight only modified 300 workout for women (100 reps total).

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

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. To learn more about strength training for fat loss and the pitfalls of cardio, get your Free Report: The Dark Side of Cardio at

His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.


Share article on social media or email:

View article via:

Pdf Print

Contact Author

Craig Ballantyne
Visit website