Spartan 500 Workout - 500 Rep Workout Routine


Calorie burn:

204 to 272





Equipment Needed:

No Equipment

Workout type:

Cardiovascular, HIIT, Plyometric, Toning

Body focus:


Workout Details

Historically the Spartans were well known for their ability to fight and their prowess in war, making them an often talked about subject at any military college in the United States and abroad. Most recently the Spartan culture was made more famous with the average person through the movie “300”. Despite it being highly inaccurate, its depiction of a group of fiercely loyal troops that are willing to fight to the death for their country definitely encompasses the sprit that was Sparta.

What many people may not know about this culture is that they were obsessed with having the healthiest citizens and children as possible. To achieve that goal the men were schooled in physical activity with just as much importance as their studies in military training, reading, writing, math, music and dance. The ancient Spartans also knew that to have a strong population you also had to have strong women - not just strong men. Special emphasis was given to educate and to physically train women as well (which was very rare in ancient Greece). This cultural dedication to being strong and healthy ended up giving the Spartan’s an average life span far superior to those of their neighboring Greek.

It is with the Spartan ideals and spirit in mind that we have built the Fitness Blender Spartan 500 Workout. We believe that training your body physically with just as much intensity as you put into educating yourself, and doing it with a never give up and never surrender mentality is the best way to improve your quality of life and your life expectancy. This workout encompasses that ideal by challenging you to become fit enough to complete all 500 repetitions.

This is one of the hardest workouts we have put out and it will challenge you not only physically but also mentally as your body will be telling you to stop the whole way and you must make the decision to keep pushing or to pause and take an extra break to keep your from. So, the challenge is not just to complete the workout but to complete it with good form - without pushing yourself too far and without not being able to move the next day.

Below you will find the list of exercises in this routine. Do each exercise for 10 repetitions, working your way through the list with no break in between exercises. Once you have finished the whole group of 5 exercises pause and rest for as long as you need before starting the group over again.

Complete the group of 5 exercises 10 times to reach 500 repetitions.

Spartan 500 - 500 Repetition Workout

10 Reps - Burpees
10 Reps - Squat Jacks
10 Reps - Mt Climbers
10 Reps - Agility Dots
10 Reps - Jump Squats

This is a challenging workout and should not be attempted by those just starting an exercise routine. Everyone’s physical abilities and risk factors are different and not all workouts are suitable for everyone. Be sure to talk to your doctor or health care provider before trying any workout or starting a new exercise routine.

Calorie Burn Information
We estimate that this workout burns 12-16 calories per minute, or 204-272 calories total.



10/23/14 6:37pm

Holy Crapola! I actually managed to keep up with daniel!!! hooty hoo, ya'll are turning me into a warrior! two more days until 8 week challenge is complete! you guys are amazing!


10/23/14 4:40pm

Just completed this all the way through! Did each round with about 20 seconds in between for the HIIT effect. Absolutely sweating, amazing work out!


07/11/14 5:49pm

Took longer than you guys but I DID IT! I literally teared up afterwards, so proud! I told myself I'd only do 5 rounds, but somehow managed to keep pushing through. Brutal, but worth it. Thank you FB! I need someone to high five after this :)


06/19/14 4:15am

This was very hard and did it in a 4-3-3 set to get the 10 sets with water breaks between. Will try this once a week and see if it can be done in one go.


04/17/14 4:37am

Thanks for that history lesson about Sparta, now i know when the spartan army stopped being the most powerful army of its time : When they all died of exhaustion! :D
Great workout, Thanks !


03/02/14 9:25pm

This was a great workout! I am dying! Thank you :)


02/25/14 5:42am

The day I am ready to do this, will most probably the day I will be fit enough to satisfy myself. :)


02/18/14 12:05pm

I do it now for the 4th time, and i love this workout so much. did some of the others as well, but i prefer this one.
I go for 1-2minutes break at half-time, drink a little bit of water, and keep up the rest, its so great!


01/09/14 5:23am

Oh my god. I'll do it today the 3th. time and I think I'll hate it while doing it. But after the workout I feel always bad ass!
First time I had to stop 5 times. The secound time ( I think it was 8 weeks between), I made the first 5 rounds without a extra break but I had to stop at round 7. But it's okay and I hope I can do it today without extra breaks :)


12/18/13 5:00pm

I hate burpees! But I loved this workout!kicked my butt


12/07/13 4:29am

Absolute killer. Love it though.


10/12/13 11:01pm

Killer workout . . . literally. I made it through without going much slower! I did this as part of the 8 week program, right after the first workout. Thanks Kelly and Daniel! :)


09/12/13 8:41am

I couldn't hold up :((


08/20/13 1:03pm

Just did that as a part of 8 week program...took me almost triple the time, but I DID IT. When I finished, I started to cry because I was so proud of myself :)
Thank you Daniel & Kelli for sharing your knowledge with us and helping us to live better ;)


07/20/13 5:44pm

went to my regular circuit training gym class this morning & oddly enough, the instructor didn't include burpees - i had been seeing posts about the spartan workouts on your facebook all week & took it as a sign that this was the way for me to get my burpees in this week - OH MY GOSH, that was INTENSE - after the 1st round, i thought...ok, i'll just do 5 rounds...250 reps ain't bad, but during the long break, i had this burning desire to prove to myself that i could conquer this SPARTAN style, took some longer breaks in between the last sets but finished in 21m. i can't believe i just did 100 burpees in one day - can't lie, i'm feeling bad-a** right about now! thank you daniel & kelli for all your workouts that empower me to push beyond what i THOUGHT were my limits! :)


07/13/13 5:18am

I completed it without rest after 'Total Body Tabata Workout – HIIT + Toning Routine' and it was really hard :) I could make it through, but had to take longer rest periods between sets. The problem is that I was struggling to catch my breath, while my leg muscles aren't too tired.


06/27/13 4:58pm

Wow wow wow..that was BRUTAL! Yes, DAMN burpees! I HATE them! lol! Ditches thedailyhiit for you guys tonight..happy I did..they were doing all kinds of weird moves with equipment I don't have and don't feel like improvising. Thanks so much for another great no nonsense workout!


04/29/13 6:05am

Cant believe I just completed this...I nearly gave up at the halfway point but somehow managed to keep going. Its the Burpees that kill me, the rest I can manage. Found FitnessBlenders in March are doing workouts everyday am so much fitter than I was. Thanks Guys


04/12/13 1:48pm

Just finished week 4 too. What a way to end the month! I also didn't think I could do this workout, but I did it and feel great!


04/12/13 1:36pm

Today i finished my first 4 weeks of the program and did this, i live in the 3rd floor and i have to go to the backyard to do excersise not to bother the neighbors and when i was in the 3rd round started to rain and i didnt care injustbwanted to get trought it, when i first swa this video i tought to myself "no way, this is to much for me" but i did it!! I feel so proud of myself ! In 4 weeks i've lost 2.3 kilos my meassurements hasn't change and increase 2cm in tights but i guess is muscle, but i feel so good doing my excercise. I have one question, in the e-book theres is an aproximate calorie burning per day, for example today was 249-330 if i weight 59kilos should intake in consideration the smalest number or the bigger?? Love your workouts, really you are the best!!!


11/17/12 11:53am

I love these intense workouts that make me sweat!


11/15/12 6:29pm

i wanna do this but dont know if im ready LOL`


11/13/12 9:53am

I did this routine yesterday evening, and man oh man was my heart pumping! I chose to take a long break at the halfway mark. I am not a newbie to fitness and exercise and this whooped my booty, but I felt so accomplished afterwards! Give it a whirl!

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