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30 Day Challenge Week 3 Starts Sunday - Check in With Your Coaches

Cardio and Total Body Toning Boot Camp Workout - Quick Sweat Bodyweight Cardio

15 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, Toning
    • Equipment No Equipment
    • Membership Free

    Overview

    Kelli profile picture
    Kelli

    I built this workout because I was craving a return to the more classic bodyweight boot camp exercises, the ones that have been around forever, and for good reason; they're effective. I love that the combination of these bodyweight exercises allows you to touch on every muscle group, in 15 minutes or less. And, you don't need any equipment to get it done, meaning that there are no excuses not to complete it.



    These are the exercises we used the most in our very first workout videos, years ago now, so they have some sentimental value for me. Yes, even the Burpees, though that is a complicated love/hate relationship - which I think a lot of you can relate to.

    The best part about this workout is that it's over quickly. Don't over think it when it comes to this routine, just do a quick cardio warm up and jump right in. I had already filmed a workout before I did this one, and was feeling a lot of dread in terms of getting excited to push myself again. I mustered up the motivation and felt so much better when I was done; satisfied that I had pushed myself through it, and less stressed than when I first began.

    Workout Structure
    9 Exercises
    35 Seconds On; 10 Seconds Rest
    Two Round Through
    No equipment
    No warm up or cool down, both are recommended

    Printable Workout
    Lateral Jumps
    Alternating Lunges
    Burpees
    Butt Kickers
    Push Ups
    Jump Squats
    Crunches
    Back Bows
    Jumping Jacks

    Remember to choose both a warm up and cool down video using our search tool for that category.

    There is a quick rest period in between rounds one and two. Use this as a chance to catch your breath if you need it, and hit pause for a quick water break if necessary. Just make sure that you don't take too long of a break, and never stop move; you don't want your muscles to get cold.

    On the second round through, I forgot the Jump Squats, so if you want to make sure that you have even rounds of the exercises, throw in an extra 35 seconds of those at the end of this routine. Even if you don't do them on your own, don't worry; you still got in a great workout.

    Which of these traditional, go-to exercises is your favorite? What about your least favorite?