Insane Fat Burning Boot Camp Challenge

H.I.I.T. is your ticket to insane calorie torching!

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 (free apps available in your app store) and yoga mat

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


Knee Tuck Jumps

High Knees

Jump Squats

Side Burpees

Body Squats

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Gale Compton

Gale co-founded SkinnyMs. with a goal to provide women with delicious recipes, fitness routines, and ways to reach their ideal weight. Gale has been featured on the Today Show in which she won a cook off for the best Lasagna. Be sure to search for her winning recipe, Skinny Lasagna Rolls.

Guided by her firm belief in healthy eating and the power of exercise, Gale has written two cookbooks and several fitness ebooks. She earned her Fitness Training Certification from, National Exercise & Sports Trainers Association. Gale loves to run with her dog Maggie and has completed numerous half-marathons.

More by Gale


  1. 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.

    1. 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. 🙂

  2. 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?

    1. Lacey, Definitely build up to it. This way you will avoid over exercising which could lead to injury.

  3. 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!

  4. 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?

    1. 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.

    1. Hayley, That’s great! I recommend doing 3-4 times weekly and you’ll be completing the entire boot camp in no time! 🙂

  5. 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.

  6. It would be helpful if you would let us know whether the exercises you publish are suitable for people with knee injuries, back issues, etc. In other words, what should we do to prevent injury or what should we avoid if we have an injury. I have arthritis in my spine, hips and knees and have torn my meniscus three times (once on stairs and twice exercising) and don’t want to tear them again.

  7. I’m looking for the best weight loss program and this seems to be a good one but should I include cardio? If so how much?

    1. Hi Aiden,

      Most of the exercises in this routine are cardio-based, so you don’t necessarily need to add in any more. Of course if you want to do more, you can! It’s totally up to you.

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