Complete This 200-Rep Workout and Feel Like a Badass

By Susi May
POPSUGAR Photography | Benjamin Stone
POPSUGAR Photography | Benjamin Stone

I know, I know. A 200-rep workout sounds like a particular kind of hell, but you must remember what doesn't kill you helps you kick ass. The best thing about this workout is that you can take it at your own pace. While I catch my breath between sets, I straighten up my living room — a wonderful perk of the at-home workout. The worst thing about this workout: burpees. But this wonderful full-body cardio move is only 25 percent of the workout; there are three other exercises to break up the burpee fun.

The Workout

Directions: After a short and active warmup, complete 10 reps of each exercise in this four-exercise circuit. Repeat for a total of five rounds, totaling 200 reps.

The Circuit

  1. Burpee
  2. Alternating backward lunge (one rep = lunging on both sides)
  3. Side skater (one rep = both sides)
  4. T-cross sit-up

Keep reading to for some suggestions for the warm up and to brush up on the exercises.

Active Warmup
POPSUGAR Photography / Benjamin Stone

Active Warmup

Before jumping into this workout, take three to five minutes to prep your joints and muscles for what is to come. I like to do a mix of:

Move 1: Burpee
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Move 1: Burpee

  • Lower into a crouching squat with your hands on the floor.
  • Jump your feet back into a plank position.
  • Do one basic push-up, bending the elbows and then straightening your arms back to plank.
  • Jump the feet forward to the hands and come into a squat.
  • Do an explosive jump straight up, getting as much height as you can.
Move 2: Alternating Backward Lunge
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Move 2: Alternating Backward Lunge

  • Stand with your feet parallel and arms by your sides. Take a large step backward with your right leg, coming into a lunge with both knees bent to 90 degrees while lifting your arms to shoulder height and pulling your elbows back.
  • Your front knee should not go beyond your toes.
  • Push your left heel into the ground as you step your right foot back to parallel. Then repeat stepping back with the left leg.
Move 3: Side Skater
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Move 3: Side Skater

  • Start in a small squat.
  • Jump sideways to the left, landing on your left leg.
  • Bring your right leg behind to your left ankle, and don't let it touch the floor.
  • Reverse direction by jumping to the right with your right leg. This completes one rep.

To increase the difficulty of this move, touch the floor with your opposite hand as you land. So you if you're jumping to the right, landing on your right foot, bring your left fingertips to the floor.

Move 4: T-Cross Sit-Up
POPSUGAR Photography | Kyle Hartman

Move 4: T-Cross Sit-Up

  • Begin lying on the floor with your legs straight and arms out wide to the sides, making a T with your body.
  • In a slow and controlled motion, sit up, lifting your right leg and twisting to the right to bring your left hand to your right toes. Hold this position for a moment, pulling your abs toward your spine.
  • Slowly roll down to return to the starting position to complete one rep. Repeat on the other side.