Get Fit and Win this March Madness with our Workout Challenge

March Madness is one of the most exciting sporting events of the spring season and what better way to get pumped for the madness than to, well, get pumped! Here is a fun fitness challenge to do with your friends and coworkers to get the most bang for your buck this season. Whether your bracket is an all-star or air-balls, it’s a win--win for your health.

How does March Madness work?

Source: Brian Spurlock

The 82nd edition of March Madness begins on March 17th and we can hardly wait to watch some of the most talented teams in the NCAA go head-to-head as they leave their all on the court in hopes of becoming the 2020 NCAA Champions. March Madness gets its name from the competitive frenzy that ensues as 32 first-round showdowns begin on March 19th, resulting in four days of highly competitive college basketball until the field is narrowed down to the Sweet 16. From there, teams will do their best to make it to the Elite Eight and the Final Four during the extended weekend of March 26th. The finale of March Madness, known as the Big Dance, will take place with a pair of semifinal matchups on April 4th and the 2020 NCAA Championship Game on April 6th.

The Challenge

Source: NCAA

Just the thought of the lineup of events might have you exhausted already, but if you’re wanting to get in on the action this March Madness, we have a fitness challenge that can bring your game to the next level.

To start, tag a few workout buddies and fill out your March Madness bracket on Selection Sunday (March 15th) which you’ll be able to catch on the NCAA livestream. If you’ve chosen well, you’ll have less reps and/or easier versions to do of each exercise assigned to the different stages of the event. If your teams don’t perform, you will be picking up the slack with more reps and/or more challenging exercises.

Each game will have an exercise assigned to it. Round 1 and Round 2 workouts will have the most movements and will be done as more of a HIIT style workout. Round 3 and Round 4 will incorporate strength-building movements. Round 5 will have a powerlifting component. Round 6 will get your heart pumping with some cardio. Each round is to be performed the day after the games, which means you’ll need to hit the gym or get outside on March 20, 21, 22, 23, 27, 28, 29, 30 and April 5 and 7.

To keep you and your friends accountable and competitive, post pics on your Instagram and make a Facebook group so you can put up stats, earn some bragging rights and have a few laughs (and make sure to tag us!).

The Workouts

NCAA Tournament 2020 Schedule with Workouts

Selection Sunday: March 15, 2020

First Four: Tuesday-Wednesday, March 17-18

Round 1: Thursday-Friday, March 19-20 (See Round 1 Workout)

Round 2: Saturday-Sunday, March 21-22 (See Round 2 Workout)

Sweet 16: Thursday-Friday, March 26-27 (See Round 3 Workout)

Elite 8: Saturday-Sunday, March 28-29 (See Round 4 Workout)

Final Four: Saturday, April 4 (See Round 5 Workout)

2020 NCAA Championship Game: Monday, April 6 (See Round 6 Workout)

Round 1:

Tabata Style; 20 sec on, 10 sec off for Winners, 40 sec on, 15 sec off for Losers

16 sets (1 for each game); Cycle through 4 movements

Exercise 1: Burpees

Exercise 2: Alternate Lunges

Exercise 3: Mountain Climbers

Exercise 4: Squats

Exercise 5: Burpees

Exercise 6: Alternate Lunges

Exercise 7: Mountain Climbers

Exercise 8: Squats

Exercise 9: Burpees

Exercise 10: Alternate Lunges

Exercise 11: Mountain Climbers

Exercise 12: Squats

Exercise 13: Burpees

Exercise 14: Alternate Lunges

Exercise 15: Mountain Climbers

Exercise 16: Squats

For proper form check out these quick tutorials:


Alternate Lunges

Mountain Climbers


Round 2:

Tabata Style; 20 sec on, 10 sec off for Winners, 40 sec on, 15 sec off for Losers

8 sets (1 for each game); Alternate between 2 movements

Exercise 1: Push ups

Exercise 2: Star jumps

Exercise 3: Push ups

Exercise 4: Star jumps

Exercise 5: Push ups

Exercise 6: Star jumps

Exercise 7: Push ups

Exercise 8: Star jumps

For proper form check out these quick tutorials:

Push ups

Star jumps

Round 3:

Upper body workout; 4 movements, 3 cycles. Winner performs 10 reps of each, Loser performs 15 reps of each. You will need dumbbells for this workout.

Exercise 1: Wall walks

Exercise 2: Bicep curls

Exercise 3: Lateral raise

Exercise 4: Dumbbell shoulder press

For proper form check out these quick tutorials:

Wall walks

Bicep curls

Lateral raise

Dumbbell shoulder press

Round 4:

Strength building for lower body; 2 movements, 8 reps, 3 cycles. 4 cycles for Losers. You will need either a set of dumbbells or a barbell. Choose appropriate weights for your current fitness level. If you’re looking to go heavy, limit the reps to anywhere between 3-5.

Exercise 1: Back squat (barbell) or Dumbbell thrusters

Exercise 2: Deadlift (barbell or dumbbells)

For proper form check out these quick tutorials:

Back squat


Round 5:

Strength building for core; 2 movements, 8 reps, 3 cycles. 4 cycles for Losers. You will need a kettlebell for this exercise.

Exercise 1: Kettlebell swing

Exercise 2: Kettlebell snatch

For proper form check out these quick tutorials:

Kettlebell swing

Kettlebell snatch

Round 6:

Cardio! 1 minute on, 1 minute off for Winners and Losers. Winners jog, Losers sprint.