The M100 - Fat Burning, Cardiovascular Workout

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Posted on Thursday 2 June 2011

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.

Here's a video of the M100 from

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Your Comments

E.T.Cook Thursday 7th July 2011 at 21:06
A "lot" more calories? When I run, I burn 160+ calories a mile, and run it in 7:30 or so - if you burn 20 in 3 minutes, that's only 400 calories an hour - a pretty light my math wrong?

Simon Bell Sunday 17th July 2011 at 14:06
Yes your right. I've adjusted the calories used in the M100.

Hello Sunday 7th August 2011 at 00:04
how long will the burning thing lasts?

lee Thursday 11th August 2011 at 19:19
I do a muscle building workout evey other day, should i do the m100 on the same day or the day in between?

J L Friday 12th August 2011 at 13:15
I weigh 155lbs. I run and I've done the M100s. It seems like M100s burns more than 10calories/minute because I can burn more calories running a 10 minute mile and I'm not nearly as winded as I am when I finish the M100s. Maybe M100s = 10 minutes of running?

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