Insane Fat Burning Boot Camp Challenge

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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

20 Comments on "Insane Fat Burning Boot Camp Challenge"

  1. Shanna  June 2, 2013

    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.  June 3, 2013

      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. Lacey  June 4, 2013

    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?

    • Skinny Ms.  June 5, 2013

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

  3. jkozarsky  June 12, 2013

    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!

    • Skinny Ms.  June 13, 2013

      WOW…be sure to keep us posted. Did you take your before and after pics? 🙂

  4. Christina Lynn Colombo  June 20, 2013

    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.  June 20, 2013

      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  March 4, 2014

      You can still run on the off days.

  5. Amy  July 10, 2013

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

    • Skinny Ms.  July 10, 2013

      Amy, Sure or do strength training. Make sure you take one day off for recovery.

  6. Hayley Grade  September 10, 2013

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

    • Skinny Ms.  September 11, 2013

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

    • SkinnyMs  March 3, 2014

      This is definitely one of our more difficult challenges. Keep at it. You'll get there!

  7. Torrin  October 17, 2013

    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.

    • Skinny Ms.  October 18, 2013

      Torrin, I would recommend marching in place with high knees.

  8. Ellenl  July 16, 2017

    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.

    • Emilia Horn  July 17, 2017

      Ellen, we do have a few articles with tips on How to Train When You’re Injury Prone, but the most important thing is to ask your doctor! Every person is different, and only your doctor can tell you the safest way for you to exercise.

  9. Aiden  March 30, 2020

    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?

    • Erin Milller  March 30, 2020

      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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