Stay Connected

search our site

Insane Fat Burning Boot Camp Challenge

by Skinny Ms.

Insane Fat Burning Boot Camp Challenge

Insane Fat Burning Boot Camp Challenge is 20 minutes of high intensity interval training that requires only your body weight, no equipment needed. Interval Training is a type of cardiovascular exercise that alternates between high intensity and low intensity exercise, and then repeats the sequence. For example, run at a high intensity for 20 seconds, rest for 10 seconds, then repeat the sequence for a specified number of times or minutes. Short periods of high intensity exercise followed by periods of rest, burn more calories and subsequently more body fat than maintaining a steady pace.

Equipment Needed: interval timer

What to Do: Perform each move for 20 seconds; rest 10 seconds after each move; repeat routine five times for a 20 minute high intensity workout; complete the Boot Camp three times weekly on non-consecutive days. To get the most from your workout, be sure to use the correct form for each exercise. Check out our helpful videos below.


1. Air Jacks
2. Mountain Climbers
3. Push-ups
4. Knee Tuck Jumps
5. High Knees
6. Jump Squats
7. Side Burpee
8. Body Squats

Air Jacks

Mountain Climbers

Push-ups (Inermediate)

Push-ups (Advanced)

Knee Tuck Jumps

High Knees

Jump Squats

Side Burpees

Body Squats

Exercise and health are matters that vary from person to person. Participants of this Challenge should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

From Around The Web

Total Body Transformation

16 Responses to Insane Fat Burning Boot Camp Challenge

  • Shanna says:

    I did the 30 squat challenge. Woot! I can tell a difference. Now I'm doing this. I'm wearing my heart monitor and using the GymBoss app and my heart is jumping sky high….but I cannot get into the sky and back down onto the floor like the videos. It's like I'm doing half-a$$ed jumps and mountains climbs, push-ups, jumps, etc. I'm gonna keep at it. But I feel like if someone was watching me, they'd be yelling at me. I got five side burps in 20 seconds, and I never got my legs all the way out to the side.

    • Skinny Ms. says:

      Shanna, That’s fine. Keep doing it 4 x’s weekly and you’ll get there. Do it to the best of your ability and next thing you know you’ll have all the exercises down. :)

  • Lacey says:

    I am definitely a beginner when it comes to exercise and I just found this challenge, it looks like so much fun! But my question is, is it safe to go into this workout (as a beginner) from 2-3 weeks of the Summer Abs and Butt workouts or should I continue to build up to it?

  • jkozarsky says:

    This is awesome. I just did one full circuit and it was exhausting. I'm hoping that bodes well for how I'll look in 30 days! I have a bikini to wear in public and I'm determined to be proud doing it! Thanks for the workout!

  • I really want to attempt this challenge. I usually alternate between running and cross training so i am doing some form of exercise daily. with this program could i still run on the off days? or do i need those 3 days for recovering?

    • Skinny Ms. says:

      Christina, I would recommend taking one full recovery/rest each week. If your running is at a steady pace, I might try running 3 days, boot camp 3 days, weight training on you running days also, one rest/recovery day. This is just an example. If you run using the HIIT method, then you only need 3-4 days a week of running and boot camp combined.

    • SkinnyMs says:

      You can still run on the off days.

  • Amy says:

    So excited for this workout — can I still run (well, really jog) on alternate days?

  • Hayley Grade says:

    I like to think I am fairly in shape and I can only get through THREE rounds of this. Is that bad??

  • Torrin says:

    Are there any exercises you can substitute for jumping/hard impact exercises? I have arthritic knee that will not tolerate a jump squat or knee tuck any longer.

  • Jan 2015 – DFP 300×250 Ad

  • DFP Internal Links – Ad Slot 300×120

  • Google Adsense 300×250 (sticky)

  • Layer Slider – eBooks

  • Email Newsletter Sign-Up

    Subscribe to Our Mailing List

  • Google Text Ad – 200×90

  • skinnyms. appetizers & snacks skinnyms. desserts skinnyms. drinks & smoothies skinnyms. entrees skinnyms. gluten-free recipes skinnyms. holiday recipes skinnyms. menu recipe planner skinnyms. find recipes by ingredient skinnyms. salads skinnyms. meal sides skinnyms. slow cooker recipes skinnyms. soups & sandwiches skinnyms. vegetarian recipes

  • Running Schedule and Clean Eating Menu Planner

    Running Program for Absolute Beginners

    Clean Eating Menu Planner

  • Fitness Categories

    Image Map