Gladiator Workout For Extreme Fat Loss

gladiator workout

gladiator workoutWe’re going for the gold with this gladiator workout and my goal is to get you on the track for extreme fat loss with it.  I wanted to do an official follow-up to the Spartacus Workout that I created before and thought this would be the perfect sequel to the original fat burning workout.

I first hit inspiration to create this gladiator workout routine after watching the film starring Russell Crowe on TV.  It has to be one of my all time favorite movies and I remember watching it non-stop when I first picked it up on DVD a few years ago.

But make no mistakes about it, even though this workout is inspired by a movie named Gladiator it’s still going to be intense.  Extreme fat loss is going to be the goal with this workout and it’s so intense that I wouldn’t do this kind of a workout every single day of the week.

In fact, I would only do this gladiator workout at a maximum twice a week.  I would try to do it on Monday and Thursday if you’re planning on doing it twice per week.  Also check out my Gymboss review for my take a cool little fitness gadget that will keep track of the interval timings for you so you can focus everything on the workout and not keeping time.

Get Extreme Fat Loss With This Gladiator Workout Routine

For each exercise in this Russell Crowe gladiator workout you should be going for 50 seconds and then only resting 10 seconds while in transition to the next exercise.  After you complete all 10 exercises you’re allowed to take a 60 second rest period before repeating the 10 exercise circuit for 2 more rounds.

This extreme workout is high intensity interval training in its finest form.  Very intense periods of exercise followed by a very short rest periods.  If you’re just beginning and can’t hang out with this workout because it’s too hard then I suggest decreasing the work time and increasing the rest time.

So if you’re ready for some extreme fat loss then this workout for gladiators is going to be right up you’re alley, without further ado here is the full workout video…

Exercises For The Gladiator Workout Routine

1. Burpees

2. High Knee Runs

3. Dumbbell Push-up Rows

4. Exploding Jumping Jacks

5. Split Squat Dumbbell Presses

6. Lunge Hops

7. Side Lunge to Dumbbell Curls

8. Skater Plyos

9. Dumbbell Balance Touch to Side Raises

10. Cross Body Mountain Climbers

For more great free workouts be sure you’re signed up for my VIP fat loss insider updates by going here: VIP Fat Loss Insider

Create greatness,


About The Author → Hi, I’m Josh. I’m a Certified Strength & Conditioning Specialist with a degree in Nutrition. I’ve spent the last 10 years in the fitness world as a trainer and coach. I wanted to create a site to be able to reach people all over the world with hopes it’ll bring inspiration to live a better life through nutrition and exercise. I believe we all are capable of becoming our best selves with the proper knowledge and action. To your health!
  • Reply AmyCakes96 January 9, 2011, 10:54 pm

    [..YouTube..] looks like a great workout 😀 keep it up, your inspiring lots of people 🙂

  • Reply belle893 January 9, 2011, 11:21 pm

    [..YouTube..] Great workout!!!
    Some ppl think after one workout
    They should lose weight. They’re just lazy and want the easy way out!

  • Reply Rachelle January 9, 2011, 11:39 pm

    I am so excited to do this tomorrow! Thanks!

    • Reply Josh Schlottman January 10, 2011, 8:50 am

      Go for it Rachelle!

  • Reply babyface043 January 10, 2011, 8:33 am

    [..YouTube..] Trust me Josh your workout doesn’t suck. Be encouraged and continue to make these videos knowing that you are helping someone out there. I just brought a medicine ball. I looked all over the Internet for a vid showing me how to use it and I couldn’t find any but yours with great detail. I thank you. Can you upload some vids of how to tone up the flab under my arms. Thanks.

  • Reply Flexmeister January 10, 2011, 10:34 am

    [..YouTube..] great glutes Josh

  • Reply Kentucky Dan January 10, 2011, 6:59 am

    This is a great post! I love being able to see how to complete the exercises and the routine in correct fashion and form. I send these videos on to people I know who like to try new workouts. Thanks so much for the information.

    • Reply Josh Schlottman January 10, 2011, 8:50 am

      @Dan, Glad you like it Dan! Thanks for spreading the word too, I really appreciate it.

  • Reply gettinlaid January 10, 2011, 6:02 pm

    [..YouTube..] absolutely love it, Thank You

  • Reply Rachelle January 10, 2011, 11:35 am

    OK, so that was totally awesome! I know it is awesome when I am gasping for breath and shaking all over! Thanks! I used 5lb. DB for the push up rows. I would have loved to use 10, I am still building my core. For all the other DB exercises, I used 10lb.. I did the exploding star jumps (wow!), and did speed skater instead of skater plyo because I wanted another cardio push. I also kept the mountain climber straight instead of cross because my abs are separated. I have already posted this for all my friends and on some groups I am a part of!

  • Reply Jason M January 10, 2011, 3:49 pm

    Your Comments Wow! What an awesome workout this workout literally broke me! I had to up the rest time to 20 seconds on the last round. Keep up the great work Josh and please we need more workouts like this one!

  • Reply hulse865 January 11, 2011, 3:43 pm

    [..YouTube..] Awesome workout Josh! I think I may have a man crush on you! LOL

  • Reply James April 4, 2011, 12:06 pm

    Whats the weight of the dumbbells you use? And how many sets and reps should we do? Thanks

    • Reply Josh Schlottman April 4, 2011, 2:10 pm

      Hey James,

      For men I would suggest using 8-15 pound dumbbells depending on your level of fitness.

  • Reply muuraap May 5, 2011, 2:53 am

    [..YouTube..] whooo

  • Reply Gianluca June 23, 2011, 8:52 pm

    About how many calories will this burn? Great workouts!

    • Reply Josh Schlottman June 29, 2011, 1:54 pm

      Hi Gianluca, it depends on a lot of factors but I would say that you’ll easily burn 500kcal

  • Reply Keith Marran August 5, 2011, 4:53 am

    I love this workout and have been doing it for about 3 weeks now. I have a problem with lunge hops – I tend to feel pain in my knees. Is there a common mistake people make with lunge hops that might be causing that? Or is there another exercise you would recommend to swap out with the lunge hops?

    • Reply Josh Schlottman August 9, 2011, 1:04 pm

      Hi Keith,

      I would just do reverse lunges in place of them, it could be because the muscles/tendons around your knee joint are tight.

  • Reply Paul Liu September 24, 2011, 8:18 pm

    Hey Josh,I am a bit overweight and still have fat around my waist so if i do this workout for 6 days with HIIT on treadmill for 15-20 mins,will i lose my fat belly?Is it proper?

    • Reply Josh Schlottman October 2, 2011, 7:07 pm

      Hi Paul, make sure you’re also using metabolic resistance training in addition to HIIT for maximum results.

  • Reply Stacey October 9, 2012, 6:10 pm

    Hey Josh, I love this workout! Can’t wait to try it out! 🙂

  • Reply Will November 8, 2012, 5:42 pm

    I’m going to start this cause I’m quite out of shape but I need to know what can I eat on this diet

Leave a Comment