30-Minute Bootcamp Workout Plan
You don’t need any special equipment for this bootcamp workout, which is actually a 10-minute circuit that you’ll complete a total of three times. Make sure you warm up and stretch for a few minutes before you start. When you’re ready to begin, follow the steps below.
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1. Jump Rope Drill
- Stand with your knees slightly bent and your hands out to your sides, elbows tucked in.
- Start hopping and rotating your arms as if you were jump roping with an invisible rope.
- Continue this motion for one minute and 30 seconds, then immediately move on to the next exercise.
2. Squats
- Begin by standing with your feet hip-width apart and your arms at your sides.
- Keep your back straight as you squat down.
- Bend your knees and drop your hips as if you were sitting down into a chair, making sure to keep your butt back and your weight over your heels.
- Return to the start position by pushing through your heels.
- Repeat continuously for two minutes, then move to the next exercise.
3. Lunges
- Easy as pie. Stand with your feet together, hands on your hips.
- Step forward with your left foot and drop into a lunge until both knees form a 90 degree angle.
- Return to the start position, then step forward with the opposite leg.
- Continue alternating legs for one minute, then move on to the next exercise.
4. V-Up Crunches
- Lie on your back on an exercise mat with your legs extended straight up above you, feet together.
- Raise your arms and point your fingers toward your toes.
- Tense your abs to lift your shoulders until your fingers touch your toes or come close, then lower your shoulders back down.
- Continue repeating this motion as many times as possible for 30 seconds, then move on to the next exercise.
5. Box And Reach Drill
- Remain in the vertical leg crunches position.
- Contract your abs and reach both of your arms over to the outside of your right thigh.
- Return to the center, then repeat, this time reaching over to the left side.
- Repeat as many times as you can within 30 seconds, then move on to the next exercise.
6. Flutter Kicks
- Lie on your back on the mat with your legs extended, about 1 foot off the ground.
- Put your arms flat on the mat with your palms facing down.
- Move your legs up and down in a scissoring motion, making sure not to touch the ground.
- Continue making this motion for one full minute before moving on to the next exercise.
7. Supermans
- Flip over onto your stomach on the mat.
- Your legs should be straight out behind you, toes pointed, and your hands should be near your shoulders, elbows bent.
- Lift your legs and shoulderblades about six inches off the mat and hold for a moment before lowering back down.
- Do as many reps as you can in 30 seconds, then move on to the next exercise.
8. Push-Ups
- Start in pushup position on your hands and feet.
- Your back should be straight and your core tight.
- Bend your arms and drop your body down until your chest nearly touches the ground, then push back up to the start position.
- Repeat as many times as you can within 30 seconds, then move on to the next exercise.
9. Dive Bomb Push-Ups
- Stay in pushup position, but separate your feet further to widen your stance and increase stability.
- Point your butt up toward the ceiling, then lower your chest toward the floor by bending your arms, and move your chest forward along the mat.
- When your chest has come far enough forward, press up with your arms until they are straight and your lower back is arched, like a cobra.
- Do the move in reverse to return to the start position with your butt up in the air.
- Repeat as many times as you can in 30 seconds, then move on.
10. Jumping Jacks
- Stand with your legs together and your hands at your sides.
- Jump up slightly and land with your feet separated.
- As you do, lift your arms into the air by swinging them in a wide arc to the side.
- Jump back to the start position, and repeat as often as possible for two minutes.
- If you don’t like jumping jacks, you can replace this portion of the workout with another stationary cardio exercise, like high knees.
Rinse and repeat: When you’ve finished the entire circuit, do it again! You should do the entire 10-minute circuit a total of three times. When you’re done, take a few minutes to walk around and cool down, allowing your heartrate to return to normal.