Workout Details

  • Duration: 15 Minutes
  • Calorie Burn: 135-216
  • Difficulty: 5/5
  • Equipment: Mat, No Equipment
  • Training Type: Cardiovascular, Toning
Body Focus Total Body

The Dirty 300 Challenge - Brutal 300 Rep Workout to Burn Fat and Build Endurance

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Well, what can I say about The Dirty 300… First, it's hard. Not just a little hard but "are you kidding me" hard. Then again when I filmed this workout I was coming off of a two week break in exercising (yes we take breaks too) and my endurance may not have been up to the task… or at least that is what I am telling myself as to not feel bad about how much this kicked my butt.



The aptly named Dirty 300 consists of 300 total repetitions broken up in to chunks of 25 repetitions at a time. We are using 6 different exercises that we'll classify as "dirty" as they challenge almost every muscle in your body.  Though each exercise has a different main focus, there is very little rest to be found here if you don't take long breaks. The routine is set up in three groups of 2 exercises done in an AB, AB format so you complete 2 sets of 25 repetitions per exercise, for a total of 50 repetitions per exercise. Once you have two sets of one group done then move on to the next taking as short of a break as you can manage.

This routine is not timed so you can take as long as you need between exercises, however the challenge comes when you try to get through the routine as quickly as you can. In fact I want your end goal to be completing the routine faster than I do.

When you take your time with the rest between exercises you lower the cardiovascular demand and will want to focus more on 100% effort per repetition and keeping perfect form. On the other hand if you choose to complete this with little to no rest in-between exercises, then you will want to focus first on from and pace to keep your body moving and then every time you attempt this routine again, try to increase the intensity of each repetition to continue to challenge yourself.

This video is not only a great calorie burner due to its high calorie burn per minute but it is also a great way to increase your cardiovascular ability, lung capacity, and overall endurance, making it a must try for anyone looking to improve their athletic ability and gain a competitive edge.

The workout in this video is as follows:

2 Sets of 25 repetitions for each of 6 exercises, done in groups of two exercises at a time in an AB, AB alternating format.

  1. Push Ups
  2. Jump Squats
  3. Supine Plank Raises (single leg, alternating)
  4. Thigh Slap Jumps
  5. Burpees
  6. Jackknife Crunches

Because this workout is not timed the number of minutes it takes to complete will vary per person. If done at the speed of the video as is (without pausing or fast forwarding) then this routine should take roughly 15 minutes.  The calorie burn you can expect with this routine is anywhere from 9 calories per minute on the low end up to 15 calories per minute on the high end giving you a total burn of 135-216 calories. Though depending on your personal intensity level, and how much (or little) time you take to rest you may burn below or above this range.