The 480 Workout

Want another workout?

Try this one out!

It’s called The 480 Workout because you end up doing 480 total reps, although you only end up doing 60 reps of each exercise.  I won’t lie, it’s tough.  Personally, I don’t find it as challenging as The 1000 Workout, but I’m still drenched in sweat when I’m finished!

I found this workout here.  If you are unfamiliar with any of the exercises, check out the website and it has video examples of each exercise.

I like this workout because it starts out with 2 reps of each exercise and then gradually increases to 10 reps, and then decreases again.  Also, I always jog in place (or do jumping jacks) for 30 seconds in between sets, mostly because each set begins and ends with push-up exercises and my arms need a break! 🙂

***Make sure you are properly warmed up prior to jumping right into this workout.

Warm up-Repeat 3x through

  • 20 jumping jacks
  • 20 seconds jog in place
  • 20 (total) mountain climbers
  • 10 bodyweight squats
  • Stretch!!

THE 480 WORKOUT

(By the way, I have tried to format this differently but wordpress isn’t allowing me to do what I want!  Sorry!  Just copy and paste the workout in Word and then change the spacing.)

2 push ups
2 squats
2 squat jumps
2 burpees
2 floor jacks
2 high plank shoulder taps
2 jump lunges
2 shoulder push ups

4 push ups
4 squats
4 squat jumps
4 burpees
4 floor jacks
4 high plank shoulder taps
4 jump lunges
4 shoulder push ups
6 push ups
6 squats
6 squat jumps
6 burpees
6 floor jacks
6 high plank shoulder taps
6 jump lunges
6 shoulder push ups
8 push ups
8 squats
8 squat jumps
8 burpees
8 floor jacks
8 high plank shoulder taps
8 jump lunges
8 shoulder push ups
10 push ups
10 squats
10 squat jumps
10 burpees
10 floor jacks
10 high plank shoulder taps
10 jump lunges
10 shoulder push ups
10 push ups
10 squats
10 squat jumps
10 burpees
10 floor jacks
10 high plank shoulder taps
10 jump lunges
10 shoulder push ups
8 push ups
8 squats
8 squat jumps
8 burpees
8 floor jacks
8 high plank shoulder taps
8 jump lunges
8 shoulder push ups
6 push ups
6 squats
6 squat jumps
6 burpees
6 floor jacks
6 high plank shoulder taps
6 jump lunges
6 shoulder push ups
4 push ups
4 squats
4 squat jumps
4 burpees
4 floor jacks
4 high plank shoulder taps
4 jump lunges
4 shoulder push ups
2 push ups
2 squats
2 squat jumps
2 burpees
2 floor jacks
2 high plank shoulder taps
2 jump lunges
2 shoulder push ups
DONE. What was your time?
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One thought on “The 480 Workout

  1. Hi – I’m the Mom from A Better Bag of Groceries – the site where you found the 480 Workout! I got this from one of my gym girlfriends, who found it on another blog: http://www.onefitfoodie.com/
    My gym girlfriends and I LOVE the 480 Workout. You can do it anywhere: indoors, outside, at the gym, at home. No equipment required – although we do recommend a mat and a good playlist to keep you going! Thanks for sharing!

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