There are few workouts that are as effective, straightforward and easy to do than the five hundred rep body weight workout. Choose five exercises and do 100 reps of each, or add more variance and choose 10 exercises and do 50 reps of each. You can time yourself and try to complete as fast as possible or enjoy your workout and get through it at your own pace. Finally, you can do all body weight only exercises (where you don’t need weights) or use a pair of dumbbells to complete most of your exercises. Knock out a 500 rep workout two to three times per week and you will reach your optimal level of fitness in no time.

Do 100 reps of each body weight exercise at your own pace. That simple.


Your Workout Routine:

Squats with Calf Raise – Click to view the video

A great warm up. The perfect lower body workout package!

Muscles Worked: Quadriceps, glutes, hamstrings, calves.


Reverse Crunch – Click to view the video

A great ab and back workout.

Muscles Worked: Abs, lower back.


Push Ups – Click to view the video

Take your time with these, but do as many as you can each time.

Muscles Worked: Pectorals, triceps, biceps, shoulders.


Wall Sits – Click to view the video

Hold for 100 seconds! You got it!

Muscles Worked: Quadriceps, glutes, core muscles.


Triceps Dips – Click to view the video

Build us the back of your arms.

Muscles Worked: Triceps.


Nice work! Time to thank your body weight for once!

Share your experiences with this workout below!