The March Madness Workout Challenge

March Madness Workout Challenge
Photo: Pond5

Drinking games can have their time and place, but if you’re watching the NCAA March Madness unfold away from the bar, we’ve got a better (read: healthier!) way to bring the action right to you. Real talk: Americans drink an estimated 220 million gallons of beer during March Madness — not to mention the 120 million chicken wings and 55 million slices of pizza that wash it all down!

But rather than raising a red Solo cup for every dunk, three-pointer and game-winning bucket, how about a few tuck jumps, push-ups and burpees instead? That’s right: We’re challenging you to give this Game Day workout the old college try — all tourney long! So break open your bracket and break a sweat with the best of ‘em.

RELATED: The Sweet 16 HIIT Workout

The March Madness Workout Challenge

Once the whistle blows, your challenge is below! One dunk? That’s two tuck jumps. Missed free throw? That’s one push-up. You’ll be sweating alongside your favorite hoops stars in no time!

The March Madness Workout Challenge
Photo: Pond5

RELATED: 10 Healthier Tailgating Recipes

3-Pointer = 3 Squats
Dunk = 2 Tuck Jumps
Made Free Throw = 1 Curtsy Lunge
Missed Free Throw = 1 Push-Up
Turnover = 2 Russian Twists
Personal Foul = 2 Front Jabs
Offensive Foul = 2 Front Kicks
Traveling = 10 Sec Fast Feet
Shot Clock Violation = 5 Jumping Jacks
And 1 = 3 Mountain Climbers
Injury = 30 Sec Plank
Buzzer Beater = 5 Star Jumps
Upset Victory = 1 Min Burpees

RELATED: 5 Sports-Inspired Drills That Totally Count as Cardio

The NCAA Basketball Tournament starts on March 16 and ends April 3. For the complete schedule of games and scores, visit

Originally published March 2016. Updated March 2017. 

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