Spartacus Workout
Today I’m bringing you an incredible fat burning workout inspired by the new Showtime series Spartacus. This Spartacus workout was featured in Mens Health magazine and is a killer when it comes to fat loss and metabolic conditioning.
I HIGHLY recommend picking up an interval timer so you can focus 100% on the workout and not worry about missing the intervals. See my Gymboss review for the interval timer I use.
You’re heart rate is going to sky rocket during this Spartacus workout and you’ll likely burn so many calories that you won’t know what to do with, but if you’re in for the workout of a lifetime then this baby will get you going.
I’ve done this Spartacus Workout personally and I’ve also done it with my fellow boot campers and they can all agree that it’s an extremely difficult workout especially if you’re a beginner. So if you’re still new to training then take it easy on this guy because you’ll lose your lunch quicker than you think!
The Spartacus Workout involves high intensity interval training by which you’re doing an exercise for 50 seconds and followed by only 10 seconds of rest. After you complete all 10 exercises in a row then you have a 2 minutes rest before doing the whole thing all over again two more times.
So three full cycles through this 10 exercise circuit will be all you need to annihilate your body and bring your workouts to the next level. This Spartacus workout is great to use every once in a while in if you’re stuck in a rut and are looking to shake things up in your training.
Good luck and remember, if you can’t take the heat then stay out of the kitchen!
Josh has been training & coaching for over 10 years while also graduating with a degree in Nutrition. His blog gets tens of thousands of visitors every month from all over the world seeking the top strategies to transform their body & lives.
8 Responses
Great workout! I’ll reply again after I try it.
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Great workout! But josh what other stronger workout would you recommend?
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Josh Schlottman Reply:
November 2nd, 2010 at 8:46 am
Hey Ignacio, I would definitely recommend my HEAT Blast 7 training system… go here to check it out! http://www.heatblast7.com
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hi josh! great conditioning-workout! i do it about once a week with two 17,5 kg and one 24,5 kg dumbell. i just wondered: are we supposed to eat protein and carbohydrates like after an iron based workout? thanx for your time and great ideas! tom
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Josh Schlottman Reply:
November 16th, 2010 at 8:49 pm
Hey Tom, I definitely recommend having some protein + carbohydrates after your finish any intense workout. Stay away from fats after you workout though. Keep going!
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Hi Josh!
Okay I’m a little late to the game so I don’t know if you’ll see this post, but first of all THANK YOU for posting this workout online! And thank you for including a video showing how to do the exercises. You’re a life saver! I have one question, though. How many times should I do this workout per week for it to be effective? Due to time restraints (work, martial arts, school, etc), I am not able to do the Spartacus every day. A little about myself: I’m a 22 year old girl, I weigh about 140 (130 is my goal), and I currently train in the martial art Kuk Sool Won. I was a competitive swimmer for 7 years, so my mindset is that I need to workout at least two hours a day, six days a week for anything to be effective. But I’m not training for best times anymore! I’m training to stay fit, kill fat, and build lean muscle. Fat loss is key. I mean, I’m a girl, so of course my hips and thighs want to hold fat. Oh, nature.
But yes, just curious about what I need to do for this to be effective.
Thank you again!
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Josh Schlottman Reply:
May 16th, 2013 at 10:31 am
Try only doing the workout for 1 set for 3 times a week. Then progress to 2 sets and eventually keep building from there.
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WOW!! is all I can say, great workout, and yes THANK YOU! for posting this workout online, have a question, the push ups with a twist are hard for me, never been able to do push ups, is there an alternative? I did most of the work out, I work out 5-6 times a week if possible, how many times a wk can I do this workout? it kicks my butt in a good way:)
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