Category Archives: After burn effect


Another exercise for you, which is a lot shorter but more intense.  This should take between 2 – 5 minutes and works on a fairly new training principal I’ve been reading about called the “after burn effect”.  

It’s called the M100 (or Mandatory 100):
1. 10x Burpees
2. 30x Hill climbers (alternating leg squat thrust)
3. 10x Semi-squat jump
4. 10x Burpees
5. 30x Hill climbers
6. 10x Semi-squat jump
7. 10x Burpees
8. 30x Hill climbers
9. 10x Semi-squat jump
10. 10x BURPEES!

Important: there is no resting until you complete all ten sets!

Basically repeating three exercises for three sets and finishing on one final set of burpies!  

For example (skip to 1:45):