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!

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  1. Avatar


    February 12, 2010 at 12:08 pm

    Great workout! I’ll reply again after I try it.


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    October 28, 2010 at 4:58 pm

    Great workout! But josh what other stronger workout would you recommend?


    • Josh Schlottman

      Josh Schlottman

      November 2, 2010 at 8:46 am

      Hey Ignacio, I would definitely recommend my HEAT Blast 7 training system… go here to check it out!


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    November 16, 2010 at 2:11 pm

    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


    • Josh Schlottman

      Josh Schlottman

      November 16, 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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    March 9, 2012 at 9:19 pm

    After i do 6 weeks of the spartacus 1.0 workout can i do spartacus 2.0 and 3.0 workouts or will my body get used to the excercises?


    • Josh Schlottman

      Josh Schlottman

      March 13, 2017 at 4:18 pm

      Honestly if I were you I’d rotate the different Spartacus Workouts throughout the week. As the weeks progress then you can keep upping the weight and decreasing the rest time if needed.


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    October 25, 2012 at 11:49 am

    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!


    • Josh Schlottman

      Josh Schlottman

      May 16, 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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    Hi Josh

    May 17, 2013 at 11:05 am

    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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