15-Minute Bodyweight Boot Camp

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Boot camp workouts are designed to test your body’s limits. Our bootcamp workout combines a fast pace with bodyweight exercises for a routine that’s designed to blast fat and tone muscles without the use of equipment. This summer, free yourself from dumbbells and the treadmill, and head outdoors for a bootcamp you can do in the park, at the beach, or even in your backyard!

Equipment Needed: interval timer (Gymboss is a free app)

What to Do: Perform each exercise for 1 minute, followed by a 30 second rest. Complete this workout 3 times per week for a total body transformation.

Beginner Level: 1 round
Intermediate-Advanced: 2 rounds


1. Elbow to Knee Crunch
2. Spiderman Push-Up
3. Prisoner Squats
4. Triangle Push-up
5. Alternating Superman
6. Plank Glute Kickbacks L
7. Plank Glute Kickbacks R
8. Bridge
9. Plyometric Lunges
10. Run in Place with High Knees

Elbow to Knee Crunch

Spiderman Push Up

Prisoner Squats

Triangle Push-up

Alternating Superman

Plyometric Lunges

Plank Glute Kickback


Run in Place with High Knees

All workouts need the right amount of energy and refueling. Use the articles to keep your body fueled and ready to go for every workout:
21 Healthy Foods for a Quick Energy Boost
14 High Protein Lunch & Dinner Recipes for Weight Loss
17 Clean & Lean Ways to Add Protein to Breakfast

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