The 100 Reps Squat Routine

By | July 11, 2017

A few months ago I came up with a squat routine that, as far as I know, exists nowhere else. I’ve tried it a few times now, and I really love it.

I call it the 100 Reps Squat Routine because, as its name implies, this routine involves performing 100 squats.

I’m sure you’ve heard by now of High Intensity Interval Training. If you haven’t, read about it here: HIIT

100 Reps Squat Routine

The 100 Reps Squat Routine is a very high intensity workout that takes less than 10 minutes to complete, and it goes like this:

100 Reps Squat Routine Dumbbells Setup

These are the weights I use. Pick carefully and go conservative (light) the first time.

Set up 5 pairs of dumbbells going from light to heavy: 

Do a short warmup:

  • 20 – 30 seconds of light jog followed by
  • straight arm window washers for 15 seconds rotating forward, then 15 seconds rotating backwards
  • Finish your warmup with 10 air squats (no weights)

Catch your breath for 20-30 seconds, then proceed.

Starting with the lightest pair…

  1. Pick up the dumbbells and let them hang by your sides 

    Starting position.

  2. Perform 10 squats with good form
  3. Put the dumbbells down and immediately pick up the next heavier pair
  4. Do another 10 reps and immediately put those down and pick up the next heavier pair.

Keep repeating the sequence (steps 1-4) 3 more times until you have gone through all 5 pairs of dumbbells.

At this point you’ve done 50 squats and, if you’ve done them properly with the right amount of weight, your heart will probably feel like it’s about to come out of your mouth and your breathing will be very hard.

Take a two minute break.

 Now repeat the whole thing in reverse, starting with the heaviest pair of dumbbells and working your way down.

Squat Bottom

The bottom of the squat. Keep your back straight and head up looking forward.

Keep your form good, with an even tempo going up and down.

After you’re done, do a 1-2 minute cool-down by walking around and doing some light stretching…but keep it light. You need to let your system recover.

That’s it. By the end, you will definitely be winded, your heart will be thumping, and you will be perspiring heavily. 

And you will have kicked up your metabolism for more than 24 fat burning hours (yay!!).

AND you’ll feel GREAT!

Final Note –

This is a very strenuous, albeit short, routine. Check with your doctor before doing it. I have measured my heartbeat at over 165 bpm doing this. If you’re not sure, start with lighter weights.