Here at HIITBURN.com, we love rep challenge workouts.
A rep challenge workout can be defined as doing an allotted number of reps as fast as possible, then when doing it again, trying to beat your previous time.
The goal of challenger workouts is to push you to beat your previous score each time you do the workout. Crossfit does an incredible job working this into their system, and it has proven to work very well. That is why some of the strongest and best athletes in the world are Crossfitters.
With the rep challenge workouts below, you can expect them to be intense, tiring, and well… challenging! Be sure to choose a workout that fits your own fitness level, and work on building up to doing harder and harder ones over time!
100 rep challenge workouts
You can do a wide variety of 100 rep workouts that will leave you very tired by the end. A few of my favorites are:
- 100 Push-Ups as fast as possible (intermediate to advanced)
- 100 Pull-Ups as fast as possible (advanced)
- 100 Burpees as fast as possible (advanced)
- 100 Squat Jumps or Bodyweight Squats as fast as possible (beginner-advanced)
- 100 Kettlebell Swings as fast as possible (beginner to advanced)
- 100 Double Unders or Single Unders as fast as possible (beginner to advanced)
Then you can do a combination of exercises to get your 100 reps. For example:
- 50 Push-Ups, 50 Pull-Ups as fast as possible
- 50 Burpees, 25 Squat Jumps, 25 Push-Ups as fast as possible
- 25 Burpees, 25 Kettlebell Swings, 50 Pull-Ups as fast as possible
Get creative with how you do this.
200 rep challenge workout
Complete 10 rounds as fast as possible of the exercises below:
Push-Ups: 10 reps
Box Jumps: 10 reps
If you want to finish the workout with 30-50 burpees, feel free to add that in as a bonus!
300 rep challenge workout
400 rep challenge workout
For this workout, you will start and end with a 400 meter sprint. This will account of 50 reps of your workout.
400 meter sprint: Counts as 50 reps
Box Jumps: 50 reps
Pull-Ups: 50 reps
Decline Push-Ups: 50 reps
Kettlebell Swings: 50 reps
Single Leg Squats: 50 reps total (25 each leg)
Sit-Ups: 50 reps
400 meter sprint: Counts as 50 reps
500 rep challenge workout
This is a very challenging workout, so beginners should start by doing 20-25 reps of each exercise and build up to doing the full workout.
Complete all 50 reps of one exercise before moving to the next.
Box Jumps (50 reps)
Push-Ups (50 reps)
Kettlebell Swings (50 reps)
Overhead Press (50 reps)
Inverted Row (50 reps)
Dips (50 reps)
Back Extensions (50 reps)
Knees to elbows (50 reps)
Burpees (50 reps)
Double Under’s (50 reps)
There you have it, five different rep challenge workouts that will obliterate unwanted fat all while allowing you to build tons lean muscle. If you want more workouts just like this, be sure to check out the next page below by clicking the NEXT PAGE button now…
