Cardio Challenge: 100 Rep Dumbbell Squats
by Scott Tousignant · Filed Under: Cardio
Do you have what it takes to complete the 100 rep dumbbell squat challenge? Quick cardio sessions come in a variety of forms and are incredible at burning fat, skyrocketing your energy, improving your focus, and helping you become more productive throughout your day. I experiment with a variety of exercises to find the right combination’s for optimal fat burning in 10-minutes or less right here in my home office.
One of my favorite quick cardio workouts is performing 100 rep dumbbell squats. The challenge is to see how quickly you can complete 100 reps with proper form. If you are a beginner you may want to start off without using any dumbbells and simply using your own body weight.
Here’s a video demonstration of how to perform 100 rep squats as a cardio workout:
100 Rep Dumbbell Squats
The idea is to do as many squats as you can followed by a short break, then repeat until you reach 100 reps. Take note of how long it took you to complete the full 100 reps. The next time that you do the 100 rep squats you should try to beat your previous time.
Fat loss success is all about continuous progression. You must find new ways to challenge your body to become more efficient and stronger. Another way to progress with the 100 rep squats would be to increase the weight. You will require more rest during this quick cardio session, but it will be just as taxing on your body.
In the video above I used 45 pound dumbbells and completed the 100 rep squats in 6 minutes right on the dot. My goal is to continue with the same weight and see if I can complete 100 reps in five minutes. Then I will increase the weight and challenge myself once again.
I challenge you to try this quickie cardio workout and progress on a weekly basis over the next 4 weeks. Use the comment box below to share your experience with us. You can take it to the next level and record yourself on video performing the 100 rep squats and sharing it with us here or posting it as a video response to my YouTube video.
100 rep dumbbell squats require very little time, very little space, and very little equipment. This makes it ideal for a Fat Loss Quickie home office cardio workout. Give it a try today.
You ROCK! Enjoy the experience,
Scott Tousignant
Damn LOL!! This is gonna sound weird. But the thought of 100 squats actually sounds exciting! I think I’m going to go for it! I’ll let you know how it works out!
I am gonna give this a go..will let you know, thanks Scott!
I decided to do this this morning – very nice! I did it without weights. However, it kind of hurt my knees. What was I doing wrong?
Way to take action Rebecca!
When doing squats the first movement should never be bending your knees. You should push your butt back first.
I’ll do a video demonstration during a Fat Loss Quickie Show this week.
Scott Tousignant
Scott,
My gym offers a weight training class that is cardio-style so I do this 2 or 3 times a week with squats, lunges, curls, etc. I love it and I think it is fantastic for getting cardio AND strength training.
Well it is challanging but should I do it on empty stomach or should
I eat couple of bananas before doing them?
Kiran
Hi Kiran, I definitely wouldn’t eat too close to doing this cardio session, it would most likely really upset your stomach. Something light an hour before the session would be fine.
Good question!
Scott…a great challenge. how often to do this? once a week? what weight should one start at? i think i might take this on. will doing these help with muscle growth in the quads? or is it mainly for endurance?
Rou ROCK!
as a side note, I am still listening to your Unstoppable Fat Loss audios. I also love your The Change Series.
Shred it up!
Suzette
I love challenges like this. one of my favourite is a 5 minute powersquat blast (unweighted) where you try to see how many proper form squats you can do in 5 mins. my record is 215!!!!!!! and yah, it gets your heart rate WAY up.
I think I’ll have to try it weighted… see how long it takes me to do 100. What kind of weight would you recommend Scott?? For regular squats done in 10reps/3sets variation, I usually hold two 25lb dbs or am under a 45lb barbell with a 25lb plate on each side. if I’m doing a time trial like this one, I assume you’d reco DBs over BB but would you reco that I decrease substantially? or just minimally??
thanks, that rox!
Fantastic Scott
We do sets like this at Bootcamp all the time and I regularly set this type of thing as a home workout
Jo
Got you email this morning and got straight to it whilst getting ready for work, quick and easy to fit into my day which is brilliant! Will keep doing this. How often is best?
I did it without weights as I am breaking myself back into training gently so I stay motivated, did 70 today.
Sat at my desk now and can feel that I have worked my legs which makes me feel good!
Keep up the good work of making us all look as fabulous as your website banner – man I want that ladies abs!
Kerry
x
Awesome job! It is always nice to see an expert huffing and buffing like the rest of us. YOU make it all worth doing.
Suzette, This type of workout will help with muscle growth in your quads if you opt for heavier weight and take slightly longer rest periods. Your still going to experience some growth with a lighter weight, but not as much. This type of workout is more cardiovascular.
Jackie, I would start with 15 pound dumbbells for you. Doing this with the bar is great as well. I’ll have to do your 5 minute power squat blast
Kerry… way to take action! I recommend doing this workout just once per week, twice at the most. Mix it in with other various forms of quick cardio and even long duration cardio. I’ll be posting some more quick cardio workouts soon.
Thanks for all the great feedback.
You Rock! Enjoy the experience,
Scott Tousignant
thanks Scott!! I’ll give it a go!!!
Hi,
Thank you for your post. I appreciate them a lot. But I am a bit confused as to what I should do. I mostly workout 3 times a week. I start with strength training followed by a short period of interval training. The interval training is simple….I go for 6 sprints at full speed each of them lasting about 30 seconds and I take a minute break between the sprints. I do the sprint on my mechanical treadmill ….its tough running on it. Now am thinking of adding your workout too. Can you suggest when I should do this?? I need ideas
Also is this challenge more effective than the sprints that I am doing? how about doing this challenge one day and the remaining two days I do the sprints?
Thank You,
Zak
That would be perfect adding this challenge one time per week. I don’t recommend doing this every day.
I also do sprint/walk cardio for the majority of my cardio training or use the bike.
Is one more effective than another? Don’t get caught up in that. See how your body responds. That will give you the best answer.
I have been changing the way I workout and we have put out a challenge with the doctors of the specific chiropractic center to improve their fitness levels. It is fun to see all the progress so far. I cant wait to implement this challenge. Thanks
Larry
I can give this a try. Maybe my daughter will join me. Mike Logan
Once again we gave this challenge to some of our students and patients. The specific chiropractic center is looking to have the most fit patients and doctors.
Good job, but I wouldn’t really say that that was a true 100 reps; you took slight breaks during the process.
It’s not meant to be 100 all at once. If you can do 100 reps without rest then you need to increase the weight and challenge yourself.
What do you recommend for people whose knees aren’t young anymore?