spartacus workout 2012

The Spartacus Workout 2012

Calling the Spartacus Workout intense is an understatement.

If you haven’t done one of these Spartacus Workouts before then be prepared to get your butt kicked. These Spartacus workouts weren’t created for the weak of heart.

These Spartacus workouts are a form of metabolic resistance training. They are by far the most effective training strategy for burning fat while building lean muscle.

The Spartacus Workout isn’t going to turn you into a bodybuilder so you shouldn’t worry about building bulky muscles. If you’re a lady then you can fully expect to slim down as your body burns fat and tones up with lean muscle.

Guys will surely build a ripped body with these workouts as well. You’ll create some lean muscle on your body while blasting away unwanted body fat.

My video demonstrations of the Spartacus Workout and Spartacus Workout 2.0 are also a must watch.

The Spartacus Workout Details

For this workout, you’re going to perform 10 exercises in a circuit fashion with periods of 40 seconds of work followed by 20 seconds of rest.

After you have finished all 10 exercises, take a 2 minute recovery period before starting it back up again.  Make sure you complete the circuit three times total.

You can do this Spartacus Workout 2012 three times per week preferably with a day of rest in-between workouts.

I would recommend doing it Monday, Wednesday, and Friday and on the days in between, you can do a HIIT workout. These are hands down the best weight loss workout plan for men.

If you’re a beginner then I would recommend using some lighter weights. But if you’re a fitness nut like me then you can use some heavier dumbbells.

On previous Spartacus Workouts, I’ve used 20-25 lb. dumbbells. If you’re a beginner don’t be afraid to use 5 lb. to 15 lb. dumbbells.

The Spartacus Workout Review

With all the different workout routines on the internet, the Spartacus workout will be by far one of the best you’ll find.

It combines the science-backed training strategies of metabolic resistance training and high intensity interval training into a proven workout system.

You’ll effectively burn more fat and build more lean muscle at the same time than any other workout program out there.

Of course, there’s going to be a price you’ll have to pay.

These Spartacus workouts are super tough. Like if you’re a total beginner you might be off slowly building up before you can do these workouts.

Or better yet just go with one set of each exercise for your workout. Then go and do something else like sprinting on a treadmill.

Otherwise, it’ll be way too easy to burn yourself out trying to do these workouts.

But, if you’re willing to put in the workout and if you’re up for a challenge then this Spartacus workout will do just the trick.

The Spartacus Workout 2012 Video


Spartacus Workout 2012 Exercises

  1. Dumbbell Squat to Alternating Shoulder Press & Twist
  2. Mountain Climber & Pushup
  3. Dumbbell Side Lunge & Curl
  4. Plank Walkup with Dumbbell Drag
  5. Dumbbell Stepover
  6. Dumbbell Single-Arm Alternating Clean
  7. Pushup-Position Row & Squat Thrust
  8. Goblet Squat and Alternating Reverse Lunge
  9. Dumbbell Russian Twist
  10. Dumbbell Straight-Leg Deadlift & Row

If you give this Spartacus Workout 2012 a try be sure to leave a comment below letting me know what you thought of the workout!

Load More Related Articles
Load More By Josh Schlottman
Load More In Workouts


  1. suzzane

    January 30, 2012 at 3:18 pm

    these workouts seem great but are good for women too…i mean i don’t want to be all built n stuff, i just want to trim off some amount of body fat


    • Audrey butler

      October 26, 2012 at 7:19 am

      I’ve been doing his workouts. GREAT for burning calories and losing fat. Challenging and fun!


  2. adrian gonzalez

    January 31, 2012 at 2:00 am

    should i combine this workout with other weight training and/or cardio to gain maximum results?


    • Josh Schlottman

      January 31, 2012 at 9:32 am

      Hi Adrian, you can combine it but I wouldn’t necessarily recommend it. This workout if done correctly will be intense enough.


      • Eric Montes

        April 24, 2013 at 10:31 pm

        I do weight training does the spartacus count as a cardio day? please and thanks.


        • Josh Schlottman

          May 15, 2013 at 9:23 pm

          You can count the Spartacus Workout as a cardio day


  3. Question

    February 5, 2012 at 8:58 pm

    Hey Josh,
    For the most rapid fat loss, irrespective of time spent, does cardio work best or intense stuff? By this I mean, lets say I have 4 hours a day to lose weight (not 20 mins like most), should I do this intense workout or more slow n go cardio (or some combo)?

    I’ll be doing this one tomorrow though.


    • Josh Schlottman

      June 1, 2017 at 4:36 pm

      For the most part you’ll get most of your results from doing HIIT workouts like this Spartacus workout. If you have that much time to workout during the week I’d recommend giving it a 80/20 split. 80% of your time spent on HIIT and weight lifting with the other 20% on steady paced cardio.


  4. The Best

    February 6, 2012 at 11:34 am

    Hi!! I am 17 years old.. Ive tried this workout and i use 10 kg dumbells.. And instead of working for 40 sec and resting for 20 sec.. I do 8 reps of each exercise and rest for 30 secs.. Is it ok if i do that?? Thank you..


    • Josh Schlottman

      June 1, 2017 at 4:33 pm

      That’s great! Keep up the good work you’ll lean out in no time.


  5. Tracy

    February 9, 2012 at 1:08 pm

    Thanks so much for posting this workout. I can’t wait to begin. How soon could I see results if follwing the schedule you suggest?


  6. jenn

    February 12, 2012 at 6:27 am

    i loved it… i have to admit my husband and i only made it through one round…we tried to do it right after body pump… but we are going to rock out the three rounds today!! i cant wait!!


    • Josh Schlottman

      February 20, 2012 at 8:41 am

      Go for it Jenn!


  7. win

    February 17, 2012 at 9:19 am

    Hi Josh,
    I’m a beginner and really like to try this work out. Can I start with 1 set for the first week,2 sets for the second week and complete 3 sets for the following weeks? do i still need to do some cardio before the work out? Thanks!


    • Josh Schlottman

      February 20, 2012 at 8:35 am

      Hi Win, yes you can do that or you could also lower the work times to 30 seconds and increase the rest times to 60 seconds to lessen the intensity.


      • win

        February 24, 2012 at 12:41 pm

        Do I still need to do some warm up and cool down after and before the actual Spartacus workout?


  8. Doris

    February 24, 2012 at 2:36 pm

    Hi Josh,

    I’ll be doing your workout you posted above with a slight modification – changing the intervals to 60:15 to make it tougher. I just completed Funk Robert’s 4-Week Challenge he did a couple yrs ago with fantastic results of nearly 7% reduction of bodyfat in just those 4-Weeks. It wasn’t from the workouts alone, as my eating was super great (low sugar, no grains, no starches), sleep was consistently good, minimal supplementation (EFAs, probiotic, multi-vitamin).

    Despite getting sick for 1.5 wks during this 4-Weeks, I still managed to get fantastic results. I wonder what i could’ve done if I wasn’t sick.

    Anyway, I will be doing this workout next week Mon/Wed/Fri and since I take measurements, weigh weekly, it’ll be interesting to see what your workout does for me. Thanks for sharing this workout with us.



  9. khoirul

    February 28, 2012 at 7:09 pm

    Hi Josh,
    Just wondering, since the Spartacus workout is a combination of “cardio” and “weightlifting” (high-intensity training), what is your recommendation of food to be taken before and after the workout. Do I have to consume complex carbs before the workout? I am a bit confused, since the food needed before cardio and weightlifting is different. To burn fat, I don’t take any carbs before cardio session, but I do take it before
    weightlifting session. How about this Spartacus workout?


    • Josh Schlottman

      June 1, 2017 at 4:23 pm

      I like to either take some BCAA’s or protein powder for the Spartacus workout. I usually like to drink half before and then finish the other half after the workout.


  10. Simon

    March 9, 2012 at 3:17 am

    Hi Josh

    I actually orginally found this workout on the Mens Health website. After reading it through I felt it suited my goals. Trouble was their descriptions and instructions for doing the excercises were far from clear and I had trouble understanding what was required. Fortunately I then found your website and your video has been a tremendous help. Needless to say your site will be my first port of call for advice from now on.

    Thanks for your help, and keep up the great work.



    • Josh Schlottman

      March 13, 2017 at 4:19 pm

      Thanks Simon!


  11. DV

    March 10, 2012 at 5:58 pm

    Will this workout give me upper body muscle definition and a little size? I already do a lot of cardio.


    • Josh Schlottman

      March 13, 2017 at 4:17 pm

      Yes it will help build some lean muscle. Just make sure you’re using a heavy enough weight.


  12. nathan

    March 15, 2012 at 8:19 am

    O.M.G!!!!! We just did this last night and i can barely walk!!!! My legs are so weak. It is an excelent workout!! Thanks Josh!!


  13. guest

    March 15, 2012 at 6:16 pm

    First, I apologize for the long post….
    I’ve been doing the Spartacus 2012 routine (3 rounds 3x per week) since the 2nd week of January.  I started out with 5lb dumbbells, progressing to 20’s this week.  This is definitely an INTENSE workout.  At least, it certainly feels intense while you’re doing it.  I feel stronger.  Endurance during my runs has improved.  However, I am just not seeing the results I had hoped for.  I haven’t shed a single pound.  I feel like p90x gave me better, faster results.  That being said, I do like the routine.  It’s extremely convenient in that you only need 2 dumbbells.  Also, your workout is over in 34 minutes!  I’m going to give it a couple of more weeks before I move on.  Be prepared to be very sore and stiff after the 1st workout.  It gets better by the 2nd week.


    • Josh Schlottman

      March 13, 2017 at 4:07 pm

      First off, awesome job with all the hard work you’ve been putting into the Spartacus workouts. They are definitely intense to say the least. As far as not losing any weight you have to remember these workouts will build muscle as well as burn fat. So I would pay closer attention to inches instead of just pounds lost. When you’re building muscle your body will be more toned and better well defined.


  14. Trisha

    March 21, 2012 at 6:07 pm

    great workout josh! i only made it through 1 round tonight….but i did a pretty intense leg/treadmill workout this monring….but was too excited to try it.
    i am hoping that some of the things i found on your website helps me lose this last 20 lbs. I’m already down 80! Im going to do the fast tomorrow.
    thanks again


  15. lewis

    April 2, 2012 at 1:11 am

    Great workout bt shud I b doin cardio aswell


  16. Maarten

    April 5, 2012 at 11:26 am

    Great to see there is another Spartacus workout! I really love those and my girlfriend loves the fact that I do these sessions too 😉 I usually switch between Spartacus training 1&2 for variation and I love the intensity of it. Since I began with these trainings, I believe like 2 years ago, I don’t need to go to the Gym anymore, it really saves a lot of time! So I basically just one to thank you for sharing these great workouts with us and I hope you’ll keep up the work.


    • Josh Schlottman

      April 5, 2012 at 5:38 pm

      Awesome Maarten! Glad you’re achieving so much success with these Spartacus workouts.


  17. kurt

    April 15, 2012 at 11:29 am

    this is one of the best workouts in the world i have been a fan of your workouts since i saw the first spartacus (2010? i dont remember) workout but i stopped due to some problems, anyways THANK you for showing the workout guide, gotta get me some abs, b**ches love abs


  18. ken

    April 16, 2012 at 8:47 am

    may i ask?

    how long does it take for my body to get better? i this is my first time working out and this is the first gym routine thing i have done, now my body feels like its burning, i cant even feel my stomach

    but it seems your professional so i will continue this, im just wondering why it hurts so much?

    im age 16 btw


  19. Luke

    April 20, 2012 at 12:31 pm

    Is it allright to do this everyday during weekdays?
    also it is allright to workout in the afternoon then maybe in the evening do this spartacus workout?


  20. CJ

    April 21, 2012 at 4:48 am

    Josh, what kind of warm-up exercises and cool down stretching do you recommend, if any?


    • Josh Schlottman

      April 30, 2012 at 1:25 pm

      Hey CJ, I would recommend doing a combination of mobility and muscle activation exercises for a warmup along with foam rolling. For cool down I usually just do a quick all around stretching routine.


  21. Dave

    April 23, 2012 at 6:47 am

    Hi Josh, thanks a bunch for showing how to do this 2012 version of spartactus workout. I did it 2 days ago and damn its tough! therefore.. doing again for sure LOL. I would also like to add some muscle so looking at doing a mix of 5×5, 4×10, 3×15 Upper & Lower on Mon & Tues to start week and then this spartacus 2012 on Thurs & Sat. So today, Mon, will see me doing Upper at 5×5, next Mon as 4×10 or 3×15.. etc.

    Would this mix of doing a muscle focus and a more cardio-burn Spartacus together work well? For the off days, I will do a bike or hike as I really want to get outdoors more and leave 1 day as rest. My overall goal – to reduce my current approx 18% body fat (age 49) and conquer some big hikes this summer.

    Again, thanks a ton for doing the video demo.. really helped me get started on it.

    Cheers, Dave


  22. Zach

    April 29, 2012 at 11:25 pm

    Josh, how many weeks would you recommend doing this workout for, so that you don’t get stuck in a “rut”?


    • Josh Schlottman

      April 30, 2012 at 1:19 pm

      Hey Zach, I wouldn’t do this Spartacus Workout more than a month before switching things up.


  23. Steve Mitchell

    May 4, 2012 at 7:16 am

    I’ve been doing this workout twice a week, alternating with two days a week of weight lifting. Prior to starting this I was in a rut with my lifts. After three weeks of this routine I’m setting new personal bests every session. Awesome. I also like using the Seconds Pro iPhone app for this routine so I don’t have to remember what’s coming up next.


  24. leon

    May 8, 2012 at 5:20 am

    Can i squeeze the workout in a 3 day period without a day rest and can in do the 1.0 workout one day and the next time the 2.0.


    • Josh Schlottman

      May 19, 2013 at 10:32 am

      If your body can handle it then it shouldn’t be a problem.


  25. Daniel

    May 29, 2012 at 3:54 am

    What about doing all 3 Spartacus workouts in a week. Monday do the first one, Wed the second one, and Friday this new one? That would mix it up I would think. Is that going to be less effective than doing one for a month than switching? Thx.


    • Josh Schlottman

      June 19, 2012 at 9:23 am

      Yeah you could try that, it’ll be a great way to mix things up.


  26. Nick

    June 6, 2012 at 11:29 am

    Hey Josh,
    I’m a 22y/o guy, 6’1″, 225 lbs. I’m looking to lose the extra fat and tone up, but not lose any of the bulk that I’ve gained from classic weight training. I’m currently doing your HIIT workout Tues, Thurs, Sat, and classic weight training Mon, Wed, Fri. Is the HIIT enough or would this workout be good to replace my weight training with? I have 20-30 lbs I would like to lose. What would I replace this with after a month of doing it, so I don’t plateau.



    • Josh Schlottman

      June 19, 2012 at 9:13 am

      Hi Nick, I definitely wouldn’t recommend eliminating the resistance training workouts. Keep doing the HIIT along with some metabolic resistance training workouts.


  27. Vaan

    June 11, 2012 at 4:39 pm

    Hi Josh, I have not worked out in a while and I am out of shape. Male, 5’10, 220lbs (ideal weight 180). Do you recommend jumping into this program right away or should do cardio/hiit for a month and build endurance before i attempt the program?
    Looking for maximum results during summer 2012…

    many thanks and great website!


    • Josh Schlottman

      June 19, 2012 at 9:08 am

      Hi Vaan, it’ll be pretty darn hard jumping right into this Spartacus Workout if you haven’t trained in a while. You could start with HIIT but I would recommend doing this workout but with lower work periods and higher rest periods and work your way up from there.


  28. Palmer

    June 19, 2012 at 1:07 pm

    Hardest workout I’ve done. Just tried it for the first time today, and was dead half way through the third round and I’m an athletic 19yo male. Great workout, thanks!


  29. John

    July 11, 2012 at 7:38 pm

    This Spartacus workout 2012 post really motivates me to hit the gym hard during my workout. Thanks for this really great workout routine 2012, I hope that I can stick to my routine and stay motivated now. This workout seems to be really intense. I really like your website, send me an email some time I also have a website.


  30. Robert E

    July 19, 2012 at 8:51 am

    Hey Josh, thanks for all you do, man! Can I do a HIIT session (elliptical) on my off days of Spartacus 2012 or do you think its too much for this particular program? Thanks again.


    • Josh Schlottman

      May 16, 2013 at 10:57 am

      Sure Robert, but wouldn’t recommend the elliptical. Get on the treadmill or a spin bike at least.


  31. Sid

    July 30, 2012 at 10:12 pm

    Hey Josh, I am 6’1, weigh 154 pounds, lean, athletic and gym regularly. I usually do 6 days a week of gym training and I also swim on a daily basis as part of cardio training and to maintain a toned V-shaped figure. I just started the Spartacus workout a couple of days ago with a plan to move on to the Spartacus 2.0 and 3.0 workout in a few weeks time. Will this Spartacus workout help me get toned, gain muscle and maintain a lean figure, or should I in addition, continue weight training on the 4 days of rest between the Spartacus workouts week? Or will the Spartacus workout make me thinner and lose muscle?


    • Josh Schlottman

      May 16, 2013 at 10:55 am

      You can add in some HIIT cardio workouts too. Just make sure you’re also following a proven fat burning diet too.


  32. Ryan

    September 19, 2012 at 6:43 pm

    I’ve wanted to try the Spartacus workout for a while but I’ve been worried that I would lose bicep mass.. Is there a modification to one of the Spartacus workouts that would target biceps?


    • Josh Schlottman

      May 16, 2013 at 10:42 am

      Just add some bicep curls at the end of the workout.


  33. V

    September 28, 2012 at 2:04 pm

    Great work as always! 🙂


  34. Matej

    October 3, 2012 at 6:14 am

    I’ve been doing this workout for a few week and the results are great. I’ve lost some weight and I feel better. Before switching to this I was doing the first version of the Spartacus workout. So only thing I’ve kept is the dumbbell swing.
    I do have a problem with the Mountain Climbers and the entire #7 exercise. I’ve had a lot of injuries on my lower left side so they are a bit uncomfortable. Now the Mountain Climbers aren’t a huge issue because they cause discomfort only during extreme weather changes.
    However is there anything that could substitute the jumping part of that squat thrust? Should I break it down into 2 separate exercises?


    • Josh Schlottman

      May 16, 2013 at 10:39 am

      Sure, just do the exercise one leg at a time. It’ll be less explosive but it’ll save your joints.


  35. Josh

    October 5, 2012 at 10:05 pm

    Ilove workouts but ima work out type of guy. It’s just motivation.


  36. April

    October 16, 2012 at 1:09 pm

    Can’t wait to try this! I loved the original and hadn’t heard about the newer versions. Thanks for posting. 🙂 I’m loving your site!


  37. April

    October 19, 2012 at 12:49 pm

    Just did this and it was great! I was drenched in sweat and pretty fatigued by round 3. Thanks for the post. 🙂


  38. Josh

    December 7, 2012 at 9:43 pm

    Im going to start the workout, I have my dumb bells. I also got some whey powder. How many shakes should i drink a day, and should i replace meals with shakes or just cut down on how much i eat?


    • Josh Schlottman

      May 15, 2013 at 9:48 pm

      Cut down on what you eat (the bad stuff) and you can take a protein shake after your workout.


  39. Joshua

    January 6, 2013 at 8:17 am

    is this workout a HIIT workout? the reason why i am asking is because i already lost 90lbs and I want to tone up!


    • Josh Schlottman

      May 15, 2013 at 9:41 pm

      Yes, you can count the spartacus workout as a HIIT workout.


  40. jose

    January 6, 2013 at 5:47 pm

    fantastic combo of compound hitt movements , thanx josh, this is a crazy workout. I cant wait for spartucus 2013


  41. Dillan Muir

    February 9, 2013 at 5:42 pm

    i am a 20 year old 130 lb guy looking to add some definition to my already thin some what athletic build. is this workout going to do that for me? build lots of muscle but also keep cut?


    • Josh Schlottman

      May 15, 2013 at 9:33 pm



  42. Chris

    March 2, 2013 at 9:41 am

    What are thw negatives to doimg thos work out everyday?


    • Josh Schlottman

      May 15, 2013 at 9:27 pm

      Your body could adapt to the workout and if you’re pushing it too hard too soon you could get injured or overtrain.


  43. Marco / Germany

    April 5, 2013 at 5:12 am


    nice blog. I love the spartacus workout. – I have one question: Is it better to do only spartacus 3-4 times a week? Or to ad a regular whole Body muscle building workout one time per week and do spartacus 2-3 times only?

    I want to gain a little bit more muscle but loosing much more fat.

    Greets from germany



    • Josh Schlottman

      May 15, 2013 at 9:25 pm

      Hi Marco, I would recommend just sticking with the spartacus workouts for a while if your goal is to lose more body fat while also gaining some muscle.


  44. Scott

    July 17, 2013 at 7:00 am

    I’ve done this workout for a while now and love it! I do it once or twice a week along with workouts for my personal goals (mud racing, triathlons). I added a few moves to make it even more difficult and really blast my core!
    On the mountain climber push-ups I balance on a medicine ball while doing the mountain climbers. Then I do push-ups with one hand on the ball and one on the floor and explode up and move to the other side and switch hands. I do one pushup on each side then back to mountain climbers.
    On the side lunges with curls I simply do the curls while balancing on one leg after the lunge.
    And on the dead lift rows I alternate arms with the rows. All these moves require more stability, thus more work for your core.
    You can also vary the amount of weights for each session from lighter to heavier to keep from plateauing.


  45. Gabs

    August 18, 2013 at 1:13 pm

    Doing the Spartacus Workout 2012 now for a while I’ve extended that whole thing to a in German so called “Trimm-Dich-Pfad”. The workout, with 2 additional exercies (Triceps dips; Sprints-Jerrycanlift), is implemented in a 5,9km run. Killin’, but rockin’!


  46. Dani

    September 3, 2013 at 8:31 pm

    Hi Josh,

    I am a 23 year old female and I want to lose about 5% body fat. I am currently doing heavy weight training sessions 3 times a week and cardio most days with the occassional HIIT.

    Would you recommend me replacing my weight training sessions with Spartacus workouts 3 times a week with HIIT sessions in between days to reduce my body fat? I am a little worried I will lose my strength if I stop my weight training though… or do you think that Spartacus workouts will sustain my current strength?



    • Josh Schlottman

      March 8, 2017 at 4:10 pm

      Hi Dani, with these Spartacus workouts I would expect you to lose some strength if your current workout program consists of that much weight training. If I were you I’d incorporate 1-2 Spartacus workouts throughout the week and combine your strength workouts with HIIT conditioning.


Leave a Reply

Your email address will not be published. Required fields are marked *