April is nearly over, which means summer is just around the corner. With summer there are beaches, pool parties, and other situations where we might want to look good with our shirt off. There's not a lot of time to build new muscle, but there is plenty of time to burn off some body fat and add definition.

Adam Alexander at The Daily PT (Military.com's fitness blog), offers a quick and simple way to burn some fat in a hurry with three bodyweight exercises done for 100 reps each, with the goal of doing all of the reps within 20 minutes. It's harder than you might think.

M-​​100s — Insane 3 Minute Home Cardio Workout

ADAM ALEXANDER
MARCH 26, 2013

There is one key component to reaching your fitness goals, regardless of your current fitness levels. Consistency.

That may sound oversimplified but that doesn’t make it any less truthful. However, most people have lives that make this one component very difficult to obtain.

If you’re serious about your fitness goals, if you’d like to transform your body from the state it is in now to that of a modern day Spartan on the inside and out than what I’m about to share with you can help you achieve your goals.

Have you ever heard of the K.I.S.S. Rule?

Keep It Simple Spartan!

If you keep your workouts simple and short, than avoiding all of the pitfalls that keep you from training on a daily basis becomes a lot easier.

Bodyweight exercises are perfect for these types of workouts because they don’t require heavy or bulky equipment, you can workout where ever you are, and they can be just as effective as training in the gym.

I recently had the opportunity to talk with Mike Chang, the lead trainer at SixpackShortcuts​.com. I asked Mike if he used bodyweight exercises in their training programs.

“This might shock a lot of people, but I built most of the ripped muscles on my body from doing just simple bodyweight exercises. Don’t get me wrong, I’m not saying that lifting weights doesn’t work and I’m definitely not saying that I have great genetics. But when it comes to building muscle, and burning fat… bodyweight training is an awesome choice.

They are a perfect way to build a natural and balanced looking physique and it eliminates any excuses someone would have for not working out. Reasons such as not having time, no equipment, and no money for a gym membership simply do not apply.”

If you’ve been sitting on the fence this year, wanting to start your journey to meeting your fitness goals but you’re not sure how to get started or you’re running into some of the issues we mentioned, here is a short, intense and effective workout Mike recommends for his clients.

“If you want to build some serious muscle and burn off that stubborn belly fat, check out my M-​​100s bodyweight exercise routine that I personally used to help me build ripped muscle and get the six pack abs I’ve always wanted.”

The M-​​100s workout involves three advanced bodyweight exercises repeated in an effort to reach 100 reps.

Here are the exercises:

1. Burpees: Burpees are a full body exercise that increases strength, lean muscle mass and also burns a ton fat. This compound movement is a combination of a squat, pushup and a jump squat. Its a perfect exercise to to build endurance and a balanced physique. Some of the muscles worked during a burpee include traps, lower back, chest, shoulders, arms, legs and six pack abs.

2. Mountain Climbers: This exercise works the entire body and builds strength in the arms, shoulders, core and legs. It a very high intensity movement that really helps with building up your cardiovascular endurance and also awesome for burning belly fat. But the what mountain climbers are best know for is its effectiveness on sculpting six pack abs. With every lunge forward and lunge back, your abs are worked constantly throughout the entire exercise.

3. Double pump squat jump: This is an very advance form of the regular squat. Not only did we add in the jump, we also doubled up the squat movement. Your quads and hamstrings are your biggest muscles on the body and they also burn the most calories. By adding these additional movements, the double pump squat jump requires you to burn as much fat calories as possible with every rep.

I’d like to challenge you to start doing the M-​​100s bodyweight workout routine for one month.

The Plan: 4 workouts per week and repeat until you reach 20 minutes each session.

If you’re consistent and keep the workouts simple I’m confident you’ll see the results you’re looking for. I’m sure in a month you’ll see dramatic changes in your fitness level, and soon you’ll have the ripped athletic body you’ve always wanted.

If you want 3 more great bodyweight training routines that’ll get you ripped and muscular FAST, be sure to check out more videos with Mike Chang. This new video he just posted teaches you how to strengthen your core and get six pack abs at the same time.