More than Pushups. Beyond Discipline.

My Powerful Daily 8-minute Workout: 100 situps + 100 pushups

by | Fitness Habits, Health, Pushups

My daily fitness routine is an 8-minute workout of 100 situps followed by 100 pushups. This no-excuse 8-minute flash workout routine is my secret to consistency. With an 8-minute workout, finding a rational excuse to avoid it is almost impossible.

My 8-minute workout habit came out of the covid pandemic. I started this daily flash workout ritual when lockdowns arose a few years ago. It wasn’t an 8-minute workout at that stage and comprised a poorly-executed daily series of 150 pushups after the situps rather than “only” 100 pushups. Later on, I aimed for better qualitative pushups-forms. I dropped my 150 pushup series for a 100 pushup series as part of my daily fitness routine.

My Minimalist 8-minute Workout

My daily 8-minute workout comprises one hundred crossbody situps followed by 100 regular pushups in about 7-8 minutes. Practical and uncomplicated by nature, this 8-minute workout provides multiple benefits for developing upper body core strength and cardio.

The 100 crossbody situps are perfect for warming up and raising the heart rate slowly. Simple and effectivesitups have multiple benefits.  Situps activate the following muscle groups:

  • Rectus abdominis
  • Transverse abdominis
  • Internal and external obliques
  • Hip flexors (iliopsoas and rectus femoris)
100 sit-ups are ideal to warm me up before completing my 150 pushups -

I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count. – Muhammad Ali

The 100 pushups are a higher-value plank position in motion, making them an excellent core exercise with cardio benefits when practiced under time constraints. Pushups activate the following muscle groups:

  • Triceps
  • Shoulders
  • Pectoral muscles
  • Lower back and abdominal muscles, to a lesser extent


My Powerful Daily 8-minute Workout: 100 situps + 100 pushups

Sit-ups and push-ups work without a gym. – John Varvatos

My 8-minute Flashworkout in Video

I haven’t taken the time yet, but I will upload a recent video of my daily flash workout soon!

In the meantime, below is a video of me doing 100 pushups on a paddle board, one of those cheat days where I only do a series of pushups.

Flashworkout Advantages in a Nutshell

    1. Time-Efficient: Flash workouts save time, making them ideal for individuals with busy schedules seeking impactful fitness exercises in less time than traditional routines.
    2. Metabolism Boost: Flash workouts stimulate growth hormone production, which elevates metabolism and muscle growth, aiding body composition.
    3. Caloric Burn per minute spent: Flash workouts increase caloric expenditure, both during and after the workout, thanks to EPOC Effect. This supports weight management and fat loss.
    4. Cardiovascular Health: Flash workouts challenge the heart and lungs, improving cardiovascular fitness and endurance through intervals of elevated heart rates.
    5. Muscle Strength and Endurance: Intense bursts of exercise target various muscle fibers, enhancing both muscular strength and endurance.

Enjoy 🙂

How To Find Motivation To Exercise: Easy Tricks 101

Motivation to exercise is an art. The hardest part is showing up consistently. Here are a few motivation tips and tricks to help get you started. Happy workout!

100 Pushups on a Paddle Board: Cheat Day While On Vacation

100 pushups on a paddle board is not my usual workout. That’s a cheat day. I often skip my regular crunch series and do only 100 pushups per day when on holiday

Getting A 6-Pack With Pushups: 2 Reasons It’s a Great Idea

Getting a 6-pack with pushups is not a bad idea: pushups activate abdominal muscles, and they help build the discipline needed for a 6-pack: a low body fat diet

Why I Decided To Do 150 Pushups A Day My Key Fitness Habit

150 pushups in 5 minutes daily? Here is the story behind this pushup challenge, why I made it my daily fitness routine, and how it has helped me in so many ways

Mental Resilience through Pushups

Mental resilience grows with every pushup. Each pushup repetition fortifies not just your body but your determination to rise from life’s challenges.

Fat Burn With EPOC (Excess Post-Exercise Oxygen Consumption)

EPOC Demystified: Ignite Your Calorie Furnace and Transform Your Workouts with Excess Post-Exercise Oxygen Consumption

1 Simple Healthy Habit To Build Discipline: A Key Life Asset

Self-discipline is the foundation of a life you control. Build discipline. Control your life to get what you want, be successful and free. Discipline is freedom!

Pushups before, during, and after COVID infection: 101 tips

Pushups before, during, and after COVID are most likely healthy, science says. Resistance-training exercises help prevent and treat COVID-19-related conditions.

200 Pushups A Day: My Best Cheating Day While on Vacation

200 pushups a day is not my usual workout. On a cheat day, I skip the crunch series and perform only 1 or 2 series of 100 pushups but never 200 pushups in a row

Dizzy After A Workout? Causes, Solutions & Prevention 101

Dizzy after a workout? It may be due to dehydration, improper breathing, or resulting from other health factors such as an unbalanced diet or lifestyle.

How Discipline Helps Derive Satisfaction From Simple Things

Getting satisfaction from simple things is key to lasting wellbeing, but it requires discipline to get into that mindset. Here is how to make it happen.

Push Up and More

Pin It on Pinterest