Calorie Blasting Cardio Boot Camp Workout
Workout Details
Coming in at just under 20 minutes, this Cardio Boot Camp workout blasts calories and tones the body quickly.
Here’s how this routine is structured: for one-minute intervals, you will do a bodyweight toning exercise that is heavily taxing on your cardiovascular endurance. In between each exercise, there is a fifteen second rest period where you will see a clip of what exercise is coming up next. There are five exercises total and the video includes three rounds of the entire routine.
Before each exercise interval begins, we count you down from the last 5 seconds so that you will be ready to start. We’ll also count you down when you’re in the last five seconds of a round, just before you get to rest.
There are a long list of variables that play into how many calories an individual will burn while doing this cardio workout video, including how hard you are willing to push yourself and what your current level of fitness is. With that said, we estimate that you can burn 185-245 calories with this routine.
If at any point during this routine you need a break, don’t hesitate to pause the video and take a breather. It’s important to push yourself and your limits, but you should also listen to your body and give yourself a break if you start to feel too uncomfortable. Sometimes just stopping for 5-10 seconds can be enough of a rest that you can jump back in and finish a round of an exercise.
Exercises in this toning and cardio boot camp workout:
Reverse Lunges with High Knee – Fantastic for toning and shaping the glutes, hamstrings, and quadriceps, this bodyweight exercise also uses a large number of calories because of the large muscle groups involved. The addition of the high knee makes the move a bit more complex and calls upon your core for stabilization and your hip flexors to complete the motion.
Reaching Side Lunges with Jump – In addition to using the glutes, hamstrings and quads, the reaching movement engages your core (especially the obliques), and the jump in the middle keeps your heart rate nice and high (if it wasn’t already).
Power Skips – This is essentially a very exaggerated skip-in-place motion that primarily targets your calves and hip flexors, though it becomes a total body exercise in that both upper and lower body must work together to complete the movement.
Alternating Push Hops – This is a simple lightweight cardio move that has the main function of keeping you moving. You can punch alternating from left to right or use a motion as if you were pushing a wall further away from your body, just make sure that you are always using your opposite arm from the direction you are “pushing” or punching, and that your feet switch positions quickly with each direction change (see video).
Flutter Kick Squats – The simple addition of the “flutter” kick, where your feet briefly stop in two different positions before you sink into a squat, bumps up the challenge of the traditional squat a bit and helps you to burn even more calories during this routine. Make sure that you switch which foot leads in the flutter kick after each squat.
If you are looking to tone up quickly and increase your metabolism and your body’s ability to burn fat, this Cardio Boot Camp is a great go-to routine, especially if you are limited on time or workout equipment.
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Comments
this is a killer, I just love it!! thanks
I would love to see more videos like this one
We have a new HIIT Workout coming out in the next few days, if you like this one you will love that one. Thanks for the motivating messages!
I thoroughly enjoyed this workout. Thank you for being so generous as to offer videos online that anyone can access and make a daily habit of doing. I found that in this particular workout I thought I would die in the first round of the Flutter Kick Squats but it is funny how the body works because each round got slightly easier. But don't let me fool you I still struggled but I felt great when it was over and proud of myself for completing this. Thanks again for everything!
Lancelot - Flutter Kick Squats can be brutal but you're right, sometimes it's impressive what you can push yourself through when your body thinks that it can't go any longer. Thank you for your message!
I did the first two rounds of this workout, will work up to doing the third. Loved this workout. It's very aerobic and your heart rate goes up quickly. You will satisfied that you got a great workout in within a short amount of time.
can i rest more than 15 seconds??? coz my heart rate goes up quickly and can't do more workouts
hi! i love these workouts! they're amazing! i have a question...i am 5'6 and 120 lbs. my stomach is flat but i have strong abs under a thin layer of fat. also my thighs are a bit big...alot of muscle under some fat. i am working to tone by stomach and thighs and butt by the middle of august for the beach. currently, i eat 1200 calories a day and do this routine, the HIIT workout for abs and obliques, and the calorie blasting cardio boot camp workout everyday. will i see a noticeable toned difference? thanks!
@qwe you can always take longer breaks.
@karja1111 1200 Calories a day is not much, you may want to bump up your intake, especially if you are going to be working out so much. Also, you seem to lack strength training in your routine, which can also end up really messing up your metabolism. You can see a noticeable difference in 5 weeks.
I'm pretty sure this should go up one more intensity rating... holy moly! I can hardly breathe as I type this. I am LOVING this website and have been on it every day since discovering it through my sister. Great work Fitness Blender!
@sonny1979 -Yes! That's what we like to hear!
Thanks for the workout! This one was a lot harder than I thought it was going to be, but I felt so accomplished when I finished with only a few breaks that were longer than 15 seconds :) Thanks for all the free workout videos--I workout with one every day!
This is a terrific workout; especially if you're short on time. I love this site and use it all the time. Thank you! Thank you! Thank you! I'm telling all of my friends about it.
hi!! i am going to start exercising and i am overweight too. which cardio you think i shall start with and what else should i do with it?
Working on Day 5. This workout was fun.
Did this workout and totally feel great, can wait to do workout 6
Nice one guys
This vid is awesome and surprisingly challenging. I combine it with other dumbell videos for a full body workout. Thanks Fitness Blender--!
I love this workout, but I was wondering if there is a better one for lower body to increase cardio? I noticed that the HIIT workouts burn less calories, but do they increase cardio endurance faster?
Awesome! Glad I got through it. The flutter kicks are murder. I got through them with a slight modification of tapping forward and then back and then the squat. Kept up the cardio up (slightly) by doing that instead. LOVE!
[2013=03-26] Working on Day 5 - that's a good heart blasting workout ;o)
One thing I missed was the narrator describing the exercises - I find it easier to keep going when that calm voice is reminding me about technique and prompting me to push myself just a little bit more (but not too much!).
I had to modify the flutter kicks to a squat-high kit because the jumping is too high impact for me just now.
Thanks for offering these for free - you rock!
How calories would a bigger person burn?
This was a bit to much for me, by round three I had to modify all the exercises. I did make it through the whole exercise though, so that is something. Since this is day five and tomorrow is optional cardio, I will probably try this one again tomorrow.