500-Rep Total Body Workout Challenge. Can You Handle It?

The 500-Rep Workout Challenge

If you want a workout that burns fat and gives your muscles definition, then this 500-rep workout challenge is for you.

You need 30 minutes, one set, and 7 exercises to increase your muscle mass, lose fat, and give your body the definition it deserves.

By constantly increasing the number of repetitions, you’ll build up your strength, stamina, and endurance and really challenge your muscles.

Doing a lot of repetitions each session will make you push yourself harder, which means you will achieve your dream body sooner than you thought.

This high-rep workout challenge will help you take your fitness to the next level. You will feel more confident, stronger, and leaner with every repetition you do.

Health Benefits Of A Workout Challenge

If you are up to give this high-rep workout challenge a try, it will come with many benefits:

1. Increase Muscle Pain Limit

This will allow you to work harder because your muscles will reach a new threshold when it comes to pain.

Maybe this sounds tough but it means that next time you do a hard workout, your muscles won’t be sore or in pain.

2. Improve Nutrient Uptake

By doing a high number of reps, the muscles you target will be able to absorb more nutrients the next time you do this workout challenge.

3. Boost Endurance

It will help you do a more intense workout, you will be able to lift weights easier, and you can do this without getting too exhausted.

4. Improve Capillarization

Increasing the number of capillaries will improve your blood flow, oxygen intake, nutrient intake, and will help you exercise for longer periods. [1]

The 500-Rep Workout Challenge

This 500-rep workout will really challenge your body. It will make your heart rate jump and you will push your body’s limits.

Maybe for you, 20 push-ups are a lot, so doing 70 in one day can be really challenging.

But don’t let these numbers scare you. You can break down those 70 push-ups in multiple reps with very little resting periods. By pushing through those 50 reps your body will build muscular strength and better endurance.

This workout is a 500 cumulative reps circuit where you will perform 7 exercises, each broken into 70 reps. This is a simple workout challenge, but definitely not the easiest.

Here is how to break down those 70 reps for better efficiency and best results:

  1. Start with a set of 10 reps for each of the 7 exercises. This counts as a warm-up.
  2. The second set contains 15 reps per exercise.
  3. Then we have a set with 20 reps for each exercise. Try to perform all 20 reps at once, but if you can’t, adapt it for your fitness level.
  4. Again, do another set of 15 reps per exercise.
  5. End with a set of 10 reps for each exercise. This counts as a cool-down.

As you can see, it’s a pyramid workout with 5 sets of 10, 15, 20, 15, and 10 repetitions. Rest 1-2 minutes only after a set is done.

This challenge will test your cardiorespiratory fitness and muscle endurance. It is perfect to perform when you are preparing for a challenging fitness competition, a Spartan Race, or an endurance challenge.

Get ready to push your body to new limits. Reach new fitness level and get leaner and slimmer by doing these 7 exercises for a total of 500 reps.

1. Jump Squats

500-Rep Total Body Workout Challenge - Jump Squats
Jump Squat

Regular squats can be boring. So add a jump to it to burn calories faster and improve your lower and upper body strength.

Doing jump squats will improve the flexibility in your hips and ankles and it can help you prevent injuries when you perform other exercises.

Here is how to do it:

  • Get in your regular squat position.
  • Start your squatting then jump up. Engage your core while jumping explosively.
  • Land and do a squat again to complete one rep.

Do this exercise and you will tone your calves, core, quadriceps, hamstrings, and glutes.

2. Push-Ups

500-Rep Total Body Workout Challenge - Push-Ups
Push-up

Doing lots of reps of this bodyweight exercise will pump a lot of blood into your muscles, and you will keep your muscles engaged for a longer period of time.

Here is how to do it:

  • Lie face down on the floor.
  • Keep your feet together and put your hands shoulder-width apart.
  • Point your elbows toward your toes.
  • Using your arms raise from the floor.
  • Contract your abs and form a straight line from the head to the heals.
  • Repeat at a steady pace the lowering and raising of your body without touching the floor with anything else but your palms and feet.

Push-ups will act as a muscle endurance workout. You will target your shoulders, triceps, and chest muscles.

3. Crunches

500-Rep Total Body Workout Challenge - Crunches
Basic crunch

This popular abdominal exercise will increase strength in your core and will tone all the muscles in your midsection.

Here is how to do it:

  • Use a yoga mat and lie down on your back.
  • You have to bend your knees so that your feet should be flat on the floor.
  • Your hands should be on your chest forming a cross.
  • With a controlled motion, lift your shoulders off the mat.
  • Now lower yourself with a slow and steady motion back to the mat.
  • This is one rep.

Do 50 reps of these crunches to make sure you have sculpted abs and a strong core. This move is without equipment so get some space in your room and get to these 50 reps to see great results.

4. Box Jump

500-Rep Total Body Workout Challenge - Box Jump
Box jump

Pump up your leg routine with this box jump exercise. This workout is perfect for increasing your heart rate, burning some fat and toning your lower body muscles.

Here is how to do it:

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  • Use a box or a bench and place it 2 feet in front of you.
  • Your starting position will be with your feet shoulder-width apart.
  • Prepare yourself for the jump by doing a short squat and swinging your arms behind you.
  • Jump as high as possible extending through your knees, hips, and ankles.
  • Swing your arms forward and up to help you with the jump.
  • Land on the box with your knees slightly bent to absorb the landing through your legs.
  • Then jump further down on the floor.
  • Turn around and jump back on the box from the opposite direction.
  • These are two reps.

Because this exercise requires powerful and quick movements, box jumps are also great for your back and your abdominal muscles. You will also strengthen your legs’ power with this workout.

5. Dumbbell Shoulder Press

500-Rep Total Body Workout Challenge - Dumbbell Shoulder Press
Dumbbell shoulder press

You just need a pair of dumbbells to strengthen your shoulder muscles.

These dumbbell shoulder presses are great for building bigger delts and achieving symmetry. This means by doing this move you can correct and improve muscle size imbalances between your left and right upper arms.

Here is how to do it:

  • Hold one dumbbell in each hand and sit on a bench with back support.
  • Put your dumbbells upright on your thighs.
  • Raise your dumbbells one at a time to shoulder-height.
  • Make sure your hands are facing forward.
  • This is the starting position.
  • Exhale and push up the dumbbells up until your arms are straight.
  • After a short pause at the top, slowly lower the weights to the starting position while inhaling.

This move helps you build stronger deltoids, triceps, and upper chest.

6. Walking Lunges

500-Rep Total Body Workout Challenge - Walking Lunges
Walking lunge

Use all your leg and thigh muscles while doing the walking lunges.

This move will boost your hip flexibility and improve your balance and even your core stability. Doing the up and down motion is what will strengthen your core muscle.

Here is how to do it:

  • Stand with your feet together and take a step with your left leg forward.
  • Lower your hips to the floor by bending your knees at a 90-degree angle.
  • Your back knee should be pointed to the floor, but without touching it.
  • Your front knee has to be directly over the ankle.
  • Press your left heel into the ground and bring your right leg forward, stepping into a controlled lunge.
  • This counts as 2 reps.

With this exercise, you will target your quadriceps, hamstrings, glutes, your calves, and even your back and abdominal muscles.

7. Mountain Climbers

500-Rep Total Body Workout Challenge - Mountain Climbers
Mountain climbers

Get your heart rate up fast with this killer exercise that will work for almost every muscle group in your body. This is a must-try HIIT workout.

Here is how to do it:

  • Start in an extended plank position.
  • Your hands must be directly under your shoulders.
  • Form a straight line with your body while engaging your core.
  • Bring one knee toward your chest, then straighten it back.
  • Repeat this move with the other leg.
  • Alternate your legs without stopping.
  • Try to do this move fast and without any breaks.

This exercise will engage your triceps, deltoids, biceps, chest, obliques, abs, hamstrings, and quads. This is definitely a full-body workout.

You’ll improve your cardiovascular fitness, tone your legs and butt, and strengthen your core with just one exercise.

Try to incorporate this 500-reps total body workout challenge into your routine at least three times a week. All you need is a set of dumbbells, so you can do it even in your bedroom if you want.

500-Rep Total Body Workout Challenge