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

22 Min • Total Body, Lower Body
  • View on YouTube
    • Training Type Cardiovascular, Low Impact, Toning
    • Equipment Dumbbell, No Equipment


    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 and 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 a 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.....