Beginner Boot Camp Workout - Easy Toning & Low Impact Cardio Workout


Calorie burn:

115 to 184





Equipment Needed:

Dumbbell, No Equipment

Workout type:

Cardiovascular, Low Impact, Toning

Body focus:


Workout Details

Fitness Blender’s Beginner Boot Camp Workout is ideal for those who are looking to break a sweat, tone the body, and burn some extra calories – without a lot of joint-jarring, high impact moves.

All of these exercises can easily be made harder with added resistance. Because of the versatile toning moves & low impact cardio, this routine caters to both those who are brand new to exercising, and those who are looking for a lighter, less intense workout in between more challenging workout days.

You do not need any equipment for this routine, however, dumbbells (or resistance bands, or medicine ball, etc) are highly recommended in order to increase the toning benefit and the total calorie expenditure. You will also need access to an open wall in order to do the plyometric wall push ups.

Workout Structure:
8 Exercises
40 Second Active Intervals, 10 Seconds Rest in between each
3 Rounds Through
23 Minutes Total

Boot camp workouts don’t have to be reserved for just the elite exercisers, and this routine proves that. You don’t necessarily have to beat up your body in order to get in a good workout.

Doing routines like this one can either help you regain your fitness in a hurry, or help you burn off some extra calories & give you a bit of an extra metabolism boost on a day that might otherwise have been a “rest” day. Even if you are super fit, sometimes it’s a good idea to give yourself a breather from some of the other higher impact moves, and this light & easy video is a great way to do that.

How many calories does this routine burn?
We estimate that this routine burns between 5-8 calories a minute, or 115-184 total.  Your exact expenditure will, of course, depend on many different variables.

You can increase the number of calories that you burn by adding resistance that makes the moves feel more challenging. Choose a weight that makes it hard to complete the last couple of repetitions of each interval and you will be building lean muscle and burning calories at a higher rate. If you need to, you can always do part of the interval segment of each exercise with weight, dropping it when you are fatigued to complete the interval without the extra resistance.

Start adding routines like this one into your regular schedule and you will quickly start to feel more toned and flexible, stronger, healthier, more energetic, and so on.....



04/12/15 8:10am

I am soooo very grateful for his workout! I'm still a beginner and at first shunned this one because it doesn't burn a ton of calories and seemed relatively easy (if you're a beginner, you know how awesome it is to finish a whole workout!!! lol) But, I have noticed a significant change in my body using this workout, even though I haven't shed a lot of pounds (yet!!). I feel a lot stronger and and a lot more toned. (just have to shed the pounds so I can SEE it lol) Because of this workout I have started to a little more intense workouts and can complete them. So thank you very much. This is so helpful and I love your workouts!


12/27/14 6:29pm

I really like it when Daniel/Kelli include the list of exercise for a workout in a "printable workout" section of the description, but there's none with this one. So I wrote them down in my workout notebook for next time:
1 - Tap and pull
2 - Squat with torso twist punch
3 - Cross squats
4 - Half jacks
5 - Plyo wall pushup
6 - Calf vental and lateral raises
7 - Deadlift-row-tricep extension
8 - High knee pulls

Thanks Kelli and Daniel for such AWESOME workouts!!!

anna toma

11/10/14 6:04pm

life without exercise is no ok


10/24/14 7:06am

First time doing this workout, and I can feel it. I am just beginning my journey and it feels great to find a video that I feel like I can do everything. I can't wait to try some of the other videos!

Thanks guys!


09/19/14 6:15am

I absolutely love this workout! It was deceptively difficult though, especially the lateral raises and the wall pushups. Added to favories :D


08/20/14 10:35am

Thank you for this workout! I tend to start myself with very hard workouts then I dread doing them everyday, but this one is perfect for just starting back (again!) I look forward to it. How long should I do this particular workout before I take it up a notch? I'm looking for toning not so much fat loss.


07/19/14 1:51pm

Love this works all of my problem areas plus some and let's me know I burnt some calories❤


07/17/14 11:09am

I haven't been working out in pretty much two months, before that I was following the 8 week fat loss programs. I finally started up again yesterday and again today with this wonderful introduction to feeling good again. Thanks you two! love love love.


05/29/14 8:33am



03/14/14 1:15pm

LOL, the first round was a piece of cake but, by the third round ,I had enough and am very warm. A great one to start back up wit
h after having a couple days off. Now onto 10 Minute Abs & Obliques Workout. Yay me!


03/13/14 10:57am

I like this workout a lot, I used 2lb dumbbells for most of the exercises and by the 3rd round I was ready to drop them at the end of the 30secs. I hope to work up to 5lb on my recoup days.


12/29/13 10:08pm

Hey I'm 25 years old guy I weigh 200 pounds started watching your videos.I got a question is that all videos for men or women. How can I loose 35 pounds can you suggest me what type of workout is best for burning fat. Thanks you !! U guys rock

fitness blender

12/30/13 1:56pm

All of our Videos are for both men and women. There is really no such thing as a man only or woman only workout. As for weight loss, focus on strength training and HIIT, to increase your metabolism more permanently.


11/13/13 8:19pm

I was disappointed when I bought the xbox kinect exercising games because I thought that it would have workouts like this. Well they have been dumped. Tks Fitness Blender I'm yours


10/04/13 10:45am

Another great workout! I've done MANY of your workouts, but today I'm feeling a little under the weather so I wanted something "light". This workout was great because it was low impact, but with the addition of weights it made it harder/more challenging yet felt great for my "lighter" day. I included it with another low impact BB of yours to give me almost an hour of exercise.

So glad I worked out, I'm feeling better already. Thank you Fitness Blender for all you do! You guys rock!


07/31/13 5:18pm

DISREGARD previous comment, I found the "add to favorite" Button! DOOAH!


10/03/14 2:53pm

I can't find the add to favorites button. Can anyone tell me where it is.


07/31/13 5:16pm

how can I add this to favorite workout?


07/22/13 9:30am

Anyone know how to add this to your Fitness Blender favorites? I've signed in, but don't see where I can add to my favorites while it's playing. I do see how I can add to a YouTube playlist, but would prefer to put it in my Fitness Blender Account. Am I missing something? T hanks!


07/28/13 9:48pm

I don't normally read the comments, so I don't know how long ago you posted this... look in the green-orange-blue box where it shows the calorie burn-body focus-equipment you'll need... the third item down in the blue portion is "add to your favorites"... just click on that.


06/06/13 12:35pm

These workouts are amazing ! I'm so happy that you guys helped me lose 10 pounds within 3 weeks ! I go hard everyday with a few of these workouts ! You both inspire me so much. Thank you so much for these videos !! :D

ps. I definitely know that these workouts will help me reach my goal ! :D


04/11/13 5:34pm

First of all, i want to tell you are the best ever personal trainers all over the world, i love every workout in your website. i just wanna know , if I´m pregnant, can i do this kind of exercise?.
Best wishes for you both, god bless you.


04/04/13 4:12pm

Love this workout is their any others similar to this please? :)


02/05/13 10:38pm

I am wondering, what would be a good workout for after laparascopic surgery? I have been doing your workouts and imrpving alot..but will be having surgery soon..they say to wait 3-4 weeks but what is a good workout for after?


01/18/13 6:28pm

I love this low impact workout... can you recommend other videos on your site that are low impact and either at this level or more advanced? Thank you!

fitness blender

07/18/12 11:38pm

@kitty1964 - Go kitty go!
@epadilla06 - This is for men & women. Love that you are working out with your girlfriend, check out our partner workout!


07/12/12 9:03pm

Is this one only for women or also for men? By the way, you guys are great, I have been watching your videos and exercising with my girlfriend. Thank you so much.


07/10/12 10:43pm

enjoyed every bit of this work out. got to work my way up to dumbells

Leave a Comment

Sign in required

To access this section, please sign in to your account. If you don't have an account yet, sign up now. It's free!