The 400 Workout

The “400 Workout” is my favourite go-to workout when time’s not on my side. The whole workout takes about 20 – 35 minutes, depending on your fitness level. It’s a good workout because it involves timing yourself and trying to get better, stronger and faster. The whole point of the “400 workout” is to complete the workout in the quickest amount of time; beat your best time next time to maximize results.

So what is the “400 workout”? Well, it’s simple. It’s a circuit workout that combines 4 muscle building, fat incinerating exercises. It involves: 100 pull-ups, 100 push-ups, 100sit-ups and 100 body squats. A body squat doesn't require dumb-bells or bar-bells to complete; you're only squating your body weight. All the exercises are done in succession and force you to complete 100 reps per exercise before moving on.

Here’s the order:

50 pull-ups

100 push-ups

100 sit-ups

100 body squats (minus the weights, just place your hands behind your head, squat and raise.)

50 pull-ups

You must complete 50 pull-ups before moving on to push-ups, then 100 push-ups before moving on to 100 situps and so-on.

Obviously you won’t be able to complete 50 pull-ups or 100 push-ups, sit-ups or body squats in one set. So pace yourself. I usually try to complete a quick 20 pull-ups, rest for 25 seconds, then continue to finish the 50 reps before moving on. Just remember to do everything in succession before moving on to the next exercise.

The whole point is to completely tax your system. You’ll sweat, you’ll gasp for air, you’ll crave water and most importantly, you’ll burn fat and build muscle.

Now the “400 workout” is extremely difficult and requires you to be in good shape before attempting. But if you aren’t at the level of fitness required for completing it properly, then you can substitute some exercises for easier ones.

For example, if you can’t do pull-ups, then try chin-ups. Or for even easier exercise, reach up to grip the bar and jump-up to help you get elevated. This way, you can use your legs to help you complete the 100 pull-ups/chin-ups.

If you can’t do proper push-ups, then rest your knees on the floor to help you complete 100 push-ups.

The important thing here is to try to complete the reps any way you can, as fast as you can.

Challenge yourself. Work hard and you’ll get results, fast.

Let me know if you have any questions!