Toning and Weight Loss Boot Camp


Calorie burn:

210 to 333





Equipment Needed:

No Equipment

Workout type:

Cardiovascular, Plyometric, Toning

Body focus:


Workout Details

Our 30 Minute Weight Loss Boot Camp burns a high number of calories and builds functional strength, which is great for toning and burning a great deal of calories.

We start off with a 3 minute cardio warm up (feel free to do more than just the three minutes shown) and then move directly into the seven bodyweight exercises that make up this routine. You won’t need a single piece of equipment.

Warm Up:
1 Minute Jogging in Place
1 Minute Up and Out Jacks
1 Minute Butt Kickers

*We build our warm ups for people who have zero workout equipment at home – if you have a treadmill or elliptical, you could always use those to get your muscles warmed – or, even a walk around the block works just fine.

Exercises in this routine:

14 Two Hop Squats – Just like it sounds, hop laterally on one leg and then drop into a deep squat before repeating on the opposite side. This targets the outer thigh and bumps up the cardiovascular challenge of a regular static squat.

12 Plank Tuck Jacks – Go into a full push up position and tuck one knee up towards the opposite elbow; repeat on each side. Once you have done a tuck on each side and both feet are back out in a full extension, hop your feet together and apart, twice. This is a full body exercise.

14 Rocket Squats – In three pulsing motions, drop down into a squat (going lower each time) and then jump up explosively, bringing your thighs up as high as you can, slapping or tapping them with your hands. This is a huge calorie burner and glute/thigh toner.

14 Butt Kicker Hops – In a high push up position, bounce two times before kicking yourself in the butt while hopping & landing on the opposite side of your body (in an arc). Hamstrings, hip flexors, quads, calves, obliques, shoulders & chest all get worked over in this “fun” exercise.

14 Side Lunge Up & Overs – Drop into a side lunge, touching the ground by your toes with both hands. Quickly stand back up, raising your hands up and over your head before dropping down to touch your toes in a lunge on the opposite side.

14 Diagonal Jackknife Crunches – Lie flat on your back with one arm extended over your head. Use the arm that is over your head to reach across to the opposite leg, bringing that leg up so that it is straight up over your hip joint. Repeat the reps on both sides of the body.

14 Back Bow Oblique Crunches – Bend over so that your chest is parallel to the ground, keeping your back perfectly flat. Round your back and drop your shoulders down towards the ground before arching your back as high as is comfortable. Drop back to a flat back before standing up straight and doing an “elbow to knee” oblique crunch on each side before starting the series of movements all over again. This works your back & your abdominals.

How many calories does this burn?
In the 30 minutes of this Weight Loss Boot Camp, we estimate that a person could burn between 210 – 333 calories – actual expenditure is based on a complex set of variables that is specific to each individual.


i love frog and griff

11/06/14 5:23pm

I love this workout. It makes me see just how much out of shape I'm in and I thought I wasn't that bad. I do love this workout though, I can't get outside anymore to go running because I have a little one and I feel selfish if I did that but with this and other workouts I can't get up a really good sweat and feel so much better about myself. I was wondering, how do I get rid of my stomach pouch? After having my child nothing I do has worked and I don't eat bad, well....maybe once in a while.


07/04/14 4:26pm

this is very hard on lower body oh mannn...the combe of rocket squats and double butt kickers really killed me!!


04/12/14 5:21pm

Awesome workout, felt like HIIT even though I don't think it was meant that way. I watched the first round just to see how i should be counting reps, and then paused the video and went at my own pace. Kelli breezes through them and it gives me anxiety because I feel she's going to move on to the next one before I'm done. LOL.


03/22/14 11:15pm

Word to the wise: If the warm up section makes your heart beat HARD, take it down a notch! I thought I could tackle this one today but that was a big NOPE. Any advice to someone looking to improve endurance AND lose weight?


03/15/14 7:38am

I couldn't keep up with Kelli so my reps were mostly 9 by the time she finished. I don't like having the amount of reps and then she goes so fast, I'd prefer as many as you can do in 30 sec or some time.


01/21/14 10:09pm

This workout is great but it would be even better if the count for each move is right. The numbers are only half the moves and it is super hard to keep track of your numbers and watch someone else too. Had to count the first round for EACH move before being able to do this all the way through.


01/14/14 1:14pm

Really liked this workout. Can' t seem to do the butt kicker hops. Any suggestions for how to get my body to do them or what to do instead. I did combo of butt kickers and high knees instead. Thanks so much for your incredible, refreshing videos and workouts.

i love frog and griff

11/06/14 5:27pm

I just did a hop on each side without kicking the butt, just a hope to each side and maybe a butt hop kick if I felt I could. I also sometimes do a side hop, you know the side lateral lunges, well I just do them in the form of a plank while she's doing the butt kick hops.


09/08/13 4:22pm

I REALLY love this workout! I find it very challenging but do-able. I like the variety of different excercises. This one really pushes me. Thanks, guys!


07/23/13 5:58am

Just one more amazeballs workout. You're hardcore Kelli!


06/19/13 1:29pm

I look forward to the day when I can do this workout with no rests! Awesome workout!


01/27/13 9:48am

is this like a variation of HIIT? is there a significant afterburn after this workout


01/10/13 12:47pm

Hello Fitness Blender! I love your workouts! I lost 17ibs and i want more. Thank you so so much! And i have questions: this one will help me to burn fat from thighs? Which from your cardio can i do yet to help my legs become slimmer? ( I do some of them daily but i don't really know which are the best for me)
Sorry for my English.

fitness blender

06/06/12 7:52pm

@Zaid - It is completely okay to take a rest, whenever you need to. You can hit pause or just miss a rep or two, just do whatever is most comfortable for you. Good for you for pushing yourself to try a harder workout!


06/05/12 6:44am

Amazing video!i had been doing this for a week daily and before this i was doing low impact cardio for beginners.i tend to get short of breath in very little time and stop at 9-10th rep.i also rest a little after each it fine for me to take rest after excercises?would it affect my progress for weight loss.

fitness blender

05/22/12 2:41pm

@ Jurate 3Sisters & Bliss - Thank you! @Samindure You can see results in 2-3 weeks if you also eat healthily while working out.


05/18/12 10:02pm

This is an amazing video. I had been working out for two months when I did this one, i couldnt believe I was struggling. This was a whole new level!! Kelli, you are a BEAST!!! Thank you both.


05/17/12 3:38am

Can anyone tell me how far I can see results while doing the toning and weight lost boot camp excer.. Daily.

i love frog and griff

11/06/14 5:35pm

I think it's all up to how many times you exercise each week, what you eat, rest and body fat. I would estimate and I'm not an expert so don't take my word for it but for people I have seen workout and for myself probably real results within a month, other people say less or more but I think that is how much time you should give yourself if your diligent and doing what you should, like eating healthy, small portions, sleeping at least 8 hours a night and drinking lots of water/fluids (not caffeinated or sugary). Otherwise you might have another problem like thyroid. That's just my two sense. Keep up the good work, don't give up, you'll get there. :) oh and don't keep doing the same exercise all the time or you'll burn out, mix it up, go. Jogging, swimming, etc. along with these exercises.


05/12/12 5:04pm

I found this workout challenging (which is awesome!). Lots of new exercises. Thanks so so so much! You guys rock :)


05/10/12 1:46am

Yet another great killer workout! Thank you!

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