How To Start The Spartacus Workout And Not Give Up On It

If you could be like anyone when it comes to being strong and fit,  who would you want to be like? For many, the Spartans are the true examples of dedication and strength. It makes sense then that one of the most popular—and helpful—workouts is actually called the Spartacus workout.

Now, we have to tell you from the start, that it’s not going to be easy, and if you’re just getting off the couch or have a tendency to sweat while you’re eating, then this is probably not for you.

But if you regularly exercise and want something with a bit more intensity, then this will work wonders.


Things You Should Know

Many times, we hear that something will help us to lose weight or get fit and we immediately jump on it. From pills to exercises, when it comes to fixing the things that we don’t like about ourselves, we’re all about it. Before you run off to start the Spartacus workout, here are few things that you should know:

  • It isn’t for beginners. If you’re new to the world of working out and weight lifting, burpees, etc., this workout may be a bit too challenging for you to jump into right off the bat. If so, you can work up to it by starting off with similar exercises that are far less intense. Once you start building stamina and knowledge, you can give the Spartacus Workout a try.
  • You’re going to want to give it your all. Because of the high-intensity of this workout, you’re going to want to make sure that you’re all in before you get started. It’s tough and will demand you to push yourself harder than you probably have before, but believe us, if you do it, you will see results.
  • If you have injuries, you should speak to your doctor about doing it. Because it’s such a high-intensity workout, you’re going to need to make sure that your body can handle it. If you’re healing from some type of injury or even surgery, do make sure to speak to your health provider about the safety of pursuing a fitness routine like the Spartacus workout.
  • You’ll want to eat well, as well, to see results. As with any workout and fitness goal, your diet plays a part in the results that you’ll gain. Make sure to eat well if you do decide to pursue this workout.

What Is It Like?

To have an idea of what kind of exercises you’ll be doing in the Spartacus Workout, here is an example of what to expect:

  • Dumbbell Reverse Lunge
  • Hang Pull
  • Dumbbell Swing
  • Dumbbell Chop
  • Plank to Push-Up
  • Thrusters
  • Dumbbell Single-Leg Deadlift
  • Burpees
  • Squat Jump
  • Underhand Grip Dumbbell Row

This may not seem like too much at first glance, especially if you think of the exercises by themselves, but now put them together in one workout. Yes, the Spartacus Workout didn’t get its name for no reason. You’ll be doing this circuit of exercises three times with rest times in between, so be prepared to put your body to the test.

It wouldn’t be a name that you recognize if it didn’t work, so you can imagine why many people around the nation are doing it—it works. It uses both body strength and weight lifting in one workout to get the results that you want.

It doesn’t matter if you’re looking to build muscle mass or lose weight, this high intensity workout is going to change the way that your body looks and in a really good way.

Heart Rate Training in the Spartacus Workout

Heart rate training is actually a very important piece of any kind of exercise. Understanding your heart rate zones and where you should be in them for the results you want is what working out is really all about.

Have you ever gone to the gym and pushed yourself on the treadmill, only to have your trainer tell you that you don’t need to run for weight loss? That it’s actually better to have your heart rate zone at a certain level? Well, they know what they are talking about.

Since the Spartacus Workout is all about pushing yourself, you’re going to want to make sure that your hitting the high-intensity zone in your workout. You’ll find our designated HRM page has some helpful information.


It doesn’t matter if you want to lose weight or build up your muscles, the Spartacus Workout is going to help you reach your goals. It will require dedication and commitment on your part, but once you start seeing results in as little as a few weeks, you’ll be happy you gave it a try.

Home workouts often get the fame of not being good enough for real fitness goals but that is only true if you don’t give your fitness routine your all. In fact, you may discover that the Spartacus Workout is so much better than what your gym time ever was. Are you ready to be a Spartan?

Hi there, I’m Kate Young and I’m a fitness coach from California, but I now live in Austin. I have been involved in so many different sports over the years, including swimming, running, athletics, gymnastics, rugby (yeas, you read that right), baseball, tennis, and so many more that I have lost count.

I just love competing in sports, but struggled to find the one that I would stick with. So, instead I decided to become a fitness coach as it allows me to work with so many different types of athletes.

I’ve also become heavily involved it diet. The reason for this is that I’ve seen too many athletes fail in their fitness goals because their diet didn’t support it. And I’ve seen just as many people fail in their diets, because their fitness activities weren’t effective.

A lot of my work has involved working up with college tennis teams where I have tailored some endurance type fitness programs. Tennis coaches are great at teaching techniques, but a lot of them struggle with general fitness levels.

And that’s where I come in. On this site I contribute to anything tennis, fitness and diet related, which will help you get to your goals quicker and with more ease. And if you have some very specific questions then why not reach out on one of the social media channels where all of us are very active.

We will be happy to hear your thoughts

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