Use This 100-Rep Pyramid Workout To Finish Your Next Session

Two people perform the jump portion of burpees
(Image credit: Getty Images / heshphoto)

Whenever you’ve finished the main part of your gym session, it would be rude not to throw in a workout finisher, just to make sure you’ve really emptied the tank. Plus, by creating a bigger energy debt your body keeps burning calories long after the workout’s done.

Personal trainer Emmie Callus has put together a cardio finisher that requires no equipment, and is based on bodyweight exercises, done in a pyramid format.

She calls it the 100-rep pyramid, and oh boy is it going to make your heart rate soar.

A lot of the moves in this finisher involve jumping, but if jumping isn't an option for you for any reason, Callus says you can substitute low-impact variations of the frog jumps and burpees by stepping rather than jumping, and perform regular unweighted squats instead of jump squats. The low-impact version also makes for a quick home workout you can fit in any time.

Below are the moves you’ll be doing as well as the reps for each. Start with five press-ups and move on up the pyramid to the top – 30 chest-to-floor burpees. Then go back down, completing another 20 jump squats, 10 frog jumps and five press-ups for a total of 100 reps.

Too easy? Make it harder by subbing in plyometric press-ups, 180° (or even 360°) jump squats and chest-to-floor burpees with a tuck jump.


Man performs press-ups

(Image credit: Getty Images / heshphoto)

Reps 5

Start in a high plank position with your hands on the floor just wider than shoulder-width apart. Bend your elbows to lower your chest to the floor, keeping your arms close to your body. Press through your palms to rise back to a high plank. 

Frog jump

Three women perform the frog jump exercise

(Image credit: Getty Images / Aleksandar Georgiev)

Reps 10

Start in a high plank position, palms directly under your shoulders. Jump both feet forwards, so they land just outside of your hands. Then lean back and look forwards, lifting your hands off the floor. Reverse the move to the starting position.

Jump squat

Reps 20

Stand with your feet just wider than hip-width. Push your hips back and bend your knees to lower into a squat. Push through your heels and explode up, jumping off the floor. Land softly and go immediately into the next rep.

Chest-to-floor burpee

Three women perform chest-to-floor burpees in a line

(Image credit: Getty Images / Aleksandar Georgiev)

Reps 30

From standing, squat down and place your hands on the floor, then jump your feet backwards so you land in a high plank position. From here, drop into a press-up, lowering your chest to the floor. Lift your hands off the floor momentarily, then push yourself back up to a high plank. Jump both feet forwards and jump straight up, raising both hands above your head. Land softly and go straight into the next rep.

Lucy Gornall

Lucy is an experienced health and fitness journalist, and was formerly health editor for TI Media’s portfolio of women’s titles. Lucy qualified as a level 3 personal trainer with Train Fitness in 2016, and also holds qualifications in pre- and post-natal fitness, as well as in nutrition for exercise.