Workout Details

  • Duration: 16 Minutes
  • Calorie Burn: 160-240
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Toning
  • Video Player: View on YouTube
Body Focus Total Body

Bodyweight Cardio + Total Body Toning - Double Ladder Workout

The Double Ladder Workout is another one of our favorite workout designs not only for a fun challenge but also to burn massive amounts of calories when the right exercises are used. This routine is defined by pitting two exercises against each other, one exercise using a descending ladder (moving from high reps to low reps each set) and one exercise using an ascending ladder (moving from low reps to high reps each set) and performing them in alternating sets.

In this routine for example we have three different groups of two exercises. For the start of each group the first set consists of 10 repetitions for exercise “A” and only 1 repetition for exercise “B”; set two consists of 9 and 2, then 8 and 3, and so on until the last set of 1 repetition for exercise “A” and 10 repetitions for exercise “B”. Each group is done straight through with no rest breaks until the last set is completed. After each group you can rest for as long as you need to get ready for the next group but the less time you take resting the harder the workout will be.

This specific workout is a challenging program and is not intended for those new to exercise due to its intensive nature. However this workout structure can be used by anyone by just swapping out the exercises we use for those that are more appropriate for beginners. Conversely the few of you out there who need more of a challenge can always modify each exercise to make it more challenging by using extra weight such as a weighted vest, ankle/wrist weights, or even medicine balls or dumbbells.

The following is a transcript from the above video detailing what exercises we use and how we grouped them together.


Double Ladder Workout

10-1 Reps - Push Ups
1-10 Reps - Jumping Jacks

10-1 Reps - Double Butt Kickers
1-10 Reps - Toe Touch Crunches

10-1 Reps - Lateral Hops
1-10 Reps - Squats

Because of the exercises used in this routine and the small amount of rest allowed, this workout easily burns calories at a high rate, just how high depends on a lot of factors such as height, weight, gender, muscle mass, but most important is how hard you mentally and physically push yourself. This workout can easily burn a range of 10-15 calories per minute giving you a 160-240 total calorie burn in the 16 minute workout. Remember that with this type of workout you also get an afterburn effect similar to HIIT and Strength training that can last 24 to 48 hours after your workout is complete, increasing your basal metabolism calorie burn by anywhere from 0.10 to .25 calories per minute. Over the course of two days, this “afterburn” effect could add up to an extra 288-720 calories burnt without doing any extra physical activity. This is a prime example of working out smarter and not harder.

Do you like the structure of Fitness Blender’s Double Ladder Workouts? Want to see more like this? Speak up, we listen!