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Thursday, 21 July 2011

The M100 - Fat Burning, Cardiovascular Workout

Thanks to OK for making me aware of this !


The M100 or mandatory 100 is a cardiovascular workout designed to burn as many calories as possible. Unlike running, where you only use your legs, the M100 uses your entire body.
The M100 will wear you out much quicker. However, it also burns a lot more calories.

If you want to loose weight, do the M100 3 to 5 times per week. Keep track of your weight and you'll soon see the pounds fall off you.

If you're looking to bulken up and stay lean - this exercise is perfect. Building muscle without fat is difficult. The two don't go well together. However, this exercises works your muscles and burns the calories.

You can still keep to a high protein diet whilst regularly doing the M100.

The Routine

  • Squat thrust (Burpee) x 10 reps
  • Mountain climber x 10 reps
  • Squat jump x 10 reps

How many calories does it burn?

This depends on your weight. For a 180 lb person the M100 will burn approx 645 calories per hour which is about 32 calories every 3 minutes.
For a 155 lb person it will burn around 563 calories per hour - around 28 calories every 3 mins.
For a 205 lb person it will burn around 745 calories per hour - around 37 calories every 3 minutes.
For a 130 lb person it will burn around 472 caories per hour - around 24 calories for every 3 minutes.
The M100 should be used along-side a full workout programme. It's a great warm up or warm down exercise.


35 comments:

  1. so am i supposed to do 100 of each exercise so 10x the above set or is it total 100 reps of all exercises so 3x the above set plus one extra set of 10 reps?

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  2. It doesnt actually say bro but i attempted this the past few days and could only do a 100 in total . . . but i am going to work it up to doing a 100 of each ia :)

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  3. no man u do 40 reps of the squat thrusts then 30 of each of the other 2. noone can do 300 man. ull die afterwards

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  4. you do

    Squat thrust (Burpee) x 10 reps
    Mountain climber x 10 reps
    Squat jump x 10 reps

    Squat thrust (Burpee) x 10 reps
    Mountain climber x 10 reps
    Squat jump x 10 reps

    Squat thrust (Burpee) x 10 reps
    Mountain climber x 10 reps
    Squat jump x 10 reps

    Squat thrust (Burpee) x 10 reps

    DONE! 100 TOTAL REPS, NOT 100 OF EACH!

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  5. No, you do 100 reps of each exercise, 10 sets of 30 repititions ( 10 burpee, 10 mountian climbers, 10 squat jump)

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  6. A 180lb person will burn about 650 calories per hour jumping rope slowly or doing jumping jacks. Jumping jacks seem easier than M100s and burn the same amount of calories.

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  7. Excuse me~may i ask,can i do the m-100 routine 2 times per day instead 1 times per day??

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    Replies
    1. no you can't.

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    2. Actually,you can I do this 3x a day and its result after 2 week is very promising

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  8. Of course you can if you are able to, try to do your first set in the morning and then again maybe late afternoon. This will enable u to burn faster and more :) good luck !

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  9. can i do this cardio 2 times within 30 minutes or should i wait longer between sets.

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  10. i weigh about 120lbs and i'm 5,4 so i probably won't burn as many calories as a 150lb guy would right?

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  11. It is best to wait longer between sets when doing this as this will build yoru heart rate up over a prolonged perido of time, leading to more fat being burned !

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  12. If you weigh 120lbs you will burn less than a bigger person, no doubt. . . however this is as effecive an exercise for calorie burning as any out there so you should adopt it into yoru workouts as often as required :)

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  13. so how many calories does it actually burn during the exercises

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  14. Why does he do 20 mountain climbers and not 10?

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    Replies
    1. Deixa de ser burro, cada 4 ele conta uma, filho da puta do caralho!! Jumento!!

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  15. And this person's right:

    "you do

    Squat thrust (Burpee) x 10 reps
    Mountain climber x 10 reps
    Squat jump x 10 reps

    Squat thrust (Burpee) x 10 reps
    Mountain climber x 10 reps
    Squat jump x 10 reps

    Squat thrust (Burpee) x 10 reps
    Mountain climber x 10 reps
    Squat jump x 10 reps

    Squat thrust (Burpee) x 10 reps

    DONE! 100 TOTAL REPS, NOT 100 OF EACH!"

    As show in the video, obviously. You DO NOT DO 100 each. Please.

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  16. he does 10 not 20 mountain climbers is just that you count like this (you count 1 2 3 (1) 1 2 3 (2) 1 2 3 (3)etc.)

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  17. This workout is not for loud mouth arrogant trash talkers.. getting that out the way if u put ur mind to it and really push yourself u can do it. maybe not the first time, but you'll get better. for the trash talkers if u tell em to try it they would make up an excuse not to do it. for the dedicated people that really want to help benefit themselves go for it...

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  18. If i use this as my cardio workout ( 1 M-100) twice a week and a diff type of hit(aprox 10mins CRAZY EFFORT) the other 3 days of the week will it work how fast will i lose weight im 155lbs 5.8" , also does the calories it burns even matter? or is it effective because it burns calories even after ? that being said how much calories will it burn during +after the workout , feel free to email me at Shane_ash@hotmail.com

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  19. why would i do a workout that only burns 32 calaories in 3 minutes.

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  20. Well I didn't watch the whole video and did 100 of each of the 3 elements. It took me 15 minutes and I feel like I'm gonna die. Ha, ha. My quads are burning. It that guy did it in 5 minutes...mad props!!! I'm just trying to get back into exercise and have about 10 pounds to lose so I hope this helps out.

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  21. Well, I do 4 m-120 in the morning, it takes me like 22-25 minutes, (cause I complete the 4th round completely) and 4 in the afternoon with 5 miles of running. I can agree in the fact that m-100 doesn't burn a lot of calories like an hour of running, for example, but you gotta understand that the purpose of this exercise isn't to burn calories, because burning calories doesn't burn fat. You need to run for hours just to drop half a pound, and it is just a pound of water, fat burning comes with increasing your metabolism, and that is the purpose of this high intensity exercises. That's the reason why athletes burn calories while they rest, and not while they do exercise, but it is also a fact that, it is impossible to get results with just doing 1 m-100 a day. It is all about diet, being constant, and also a good routine.

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    Replies
    1. Milton....dude...no, seriously? meaning you knock in 8 m100s a day? You should be someone we read about in the sport section if you're doing this, if you're not, reconsider your career... I do 1 m100 per day at least 4 times a week and it already hurts like a ***

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  22. How many calories would a big person burn say around 250 pounds? (Male)

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  23. What if a woman does this? I wont bulk up will I?

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  24. I did 100 of each exercise by mistake and it was killer...
    i nearly died.

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  25. I just put this video up here: http://www.theblogage.com/videos/m100s-workout-video/ so I definitely recommend this workout to ANYONE.


    I'd be curious to know how you calculated the calories burned though. You should definitely post it for those over 180lbs....

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  26. Taking it easy on the treadmill is better than nothing, but it wont force you to increase the amount of calories burned after the workout. Sure, it'll increase your heart rate and improve your overall health, but it's not the same as the M100 workout. Many rely on the treadmill because it's easy to use and has an interesting monitor to show how much work you've actually done. Its much easier than going out for a jog around your neighborhood. The key here is to gain all the muscle you can. This will help with your metabolism throughout the day. You'll notice that gaining fat will be slower if you have a decent amount of muscle.

    M100 Owns Jogging.

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  27. I'm confused..
    Im about 153 lbs
    Does it means that i had to do the m100 for an hour to lose 560 calories??

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