M-100s — Insane Home Cardio Workout For Ninjas

Why long, slow cardio is a waste of time:

In this video, my friend Daniel Rose shows a great home cardio workout that we've been doing lately. This workout is great for losing fat and building a ripped beach body. It's many times more effective than long, slow cardio workouts like treadmill jogging — and it only takes three minutes! It's definitely one of the best cardio workouts at home that I know of.

Best of all, this home cardio workout can be done with NO EQUIPMENT, and no gym membership needed. It's extremely simple — you just have to learn three basic bodyweight exercises to do it.

Here's how to do this home cardio workout:

Squat thrust — 10 reps
Mountain Climber — 10 reps (counting 1-2-3-ONE-1-2-3-TWO)
Squat Jump — 10 reps

Repeat these exercises until you have done 100 reps total. You will end up doing 40 squat thrusts, 30 mountain climbers, and 30 squat jumps total.

Credit for inventing this home cardio workout goes to DAVE GINSBERG, Dan Rose's jiu-jitsu coach in Boston. If you're in the Boston area Dave is a top notch Brazilian Jiu Jitsu black belt, and highly recommended for martial arts instruction. He's also a great personal trainer and has many more great workouts like this which are very effective, and can be done with minimal equipment.

And if you want to get a ripped body and six pack abs FAST…watch this free video now:

In that video I show you why Dan and I NEVER do long, slow cardio. And I show you the "weird" new type of workouts we're using instead called Afterburn Training. I show you exactly how Afterburn Training works, and the INSANE workout results that Dan and I got from using it.

But I have to warn you…trainers absolutely DESPISE this video:

Hope y'all enjoyed! And if you liked the video, drop a comment to say thanks to Daniel Rose for sharing this with us!


PS — If you like M-100s, say "thanks" to Daniel Rose by posting this link on your Facebook wall:

Rates : 0
  1. Jerel Damon / March 10, 2015

    I still do these before I start a workout. Then workout.

    • thereisnospoon / August 26, 2015

      +Jerel Damon I remember seeing this like 2 years ago and I still do these
      today. Perfect, simple warmup.

    • Jerel Damon / August 26, 2015

      They’re the best!!!

    • Cris San Juan / September 21, 2015

      +Red Fox yup…i do it together with jogging… M-100 today tom will be
      jogging then m-100 then jogging the next day…man this cardio circuit ex
      is a killer…1 round of m-100 pre-wrkout 3 rounds of m-100 after workout

    • Jerel Damon / November 3, 2015

      Haha! I just did these 30 mins ago. Keep’um coming.

    • SaturnineXTS / May 6, 2016

      +Jerel Damon Good for you man, I do 40 reps and then my legs give out

  2. Jim Gannon / April 16, 2015

    dnt doo stairoids jus eat clen, tren hard Anavar give up~

  3. Ejuss Trisch / May 9, 2015

    Weight lifting for muscle building/toning, cardio for stamina, eating
    healthier for loosing fat.Google for research. Boom just made it easier for

    • Angelo / November 12, 2015

      +Ejuss Trisch Stretching for flexbility i would add

    • GOAT / January 15, 2016

      For arm strength if you’re a teen then push ups are best as it doesn’t
      stunt growth

  4. Monkey Invader / June 4, 2015

    Taekwondo or Kung Fu?

    • Bennette DC. Campano / June 5, 2015

      +Monkey Invader Taekwondo is great man I lost over 5kg in just a month.

    • russ g / June 22, 2015

      +Bennette DC. Campano can you convert that to pounds please? Lol

    • Alvin Freeman / June 20, 2016

      +Rush Gongora around 11 pounds

  5. Ozla Tube / June 7, 2015

    If u guys are skeptical of this workout I have a transformation to track my
    progress doing this workout

  6. aizawa613 / August 20, 2015

    yo guys i have a question. Just recently I started adding m100s as part of
    my cardio but the problem I’m having is that once i get to my third set, my
    legs give out and it gets to the point where I cant do the workout
    properly, so basically I’m doing m30s and then my legs get super fatigued.
    I figured its from lack of working my legs out so to help with this I’m
    making sure not to skip leg day, running 3 days a week, and continuing to
    do m100. But I wanted someone elses opinion on how I can fix my problem

    • Shuffles_ / September 8, 2015

      Is strengthening your legs fixing the problem? Maybe you may need some rest
      or either slow down the pace a little bit to give your legs enough time. As
      long as you do this workout continually without stopping the pace shouldnt
      affect the overall workout.

    • Shuffles_ / September 8, 2015

      +aizawa613 Good luck then but if it really affects your legs to the point
      of pain just stop. Look after yourself. Dont push it. Im worried cause i
      have a close friend that went through leg injury and its not the best site
      to see.

    • bleed 95 / November 17, 2015

      Continue doing it you will get better at it sooner or later

    • Will Leiker / December 29, 2015

      Hey I had the same trouble, when I started I couldn’t complete the workout
      but I did it again the next day and made a point of doing a little more
      than the day before eventually I made it through the workout and then
      dropped it completely as my stamina was strong enough to run.

  7. Vincent Salubro / September 24, 2015

    my friend me me do this after a leg workout. I thought I was going to die!
    Lmao.. This was a lot of fun though

  8. Juan Cordova / October 21, 2015

    the bg music is so different from the recent videos

  9. Double0Smerky / January 10, 2016

    Ok so I decided to start doing this, and my whole family is saying “do it,
    take a 10 min break, and do it again” am I supposed to do it more than once
    in a day or only once a day?

    • sonnychan123 / March 29, 2016

      +Double0Smerky With HIIT like these routines, you can always do it, take a
      1 min break, do it again. Or you can do it throughout the day if you’d
      like. Nothing’s harmful about doing cardio more than once per day. Just
      remember to eat right otherwise you can be at a really big deficit and not
      gain any muscle.

  10. Paul Clifford / February 1, 2016

    if I’m 13 , 5’8″ , 147.2lb how many of these should I do at night and in
    the morning for losing fat (am eating healthy as well)

    • Michael cro cop / June 18, 2016

      probably 5-6,000

    • samuelCWM / June 19, 2016

      its 80 percent diet when it comes to losing fat man . good luck

  11. 3am Breeze / February 16, 2016

    5 years ago wow

  12. The Truth / February 28, 2016

    This burns the legs.

  13. Selina Lehnsherr / March 15, 2016

    This guy is a beast

  14. BSU Alum / March 18, 2016

    Exercise would have been much better if he didn’t cheat with the form. On
    the mountain climbers and burpee squats, you have to tuck to hips, and keep
    your abs tight. Dude was going like half way just to go faster.

  15. Chris Ford / April 7, 2016

    ninjistu is for ninjas only by the way guys

  16. G1FTEDSAMOAN / May 1, 2016

    Anyone got any recommendations on other HIT workouts comment yo, tryna get
    my pack back lmao

  17. Michael cro cop / June 18, 2016

    seems like they are exaggerating how out of breath they are afterwards.

  18. Fire Wolf Jordan Ramsay / June 28, 2016


  19. Jack The Ripper / July 14, 2016

    This is soooo hard!!!!

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