30 Minute BOOT CAMP Workout for Fat Loss

The other day, I set out this workout for my early morning boot campers and they complained about it so bitterly, I knew I had to record it for YouTube!  🙂  For most of my boot camp workouts, I try to keep things self-paced, because my campers have a real range of strengths and abilities and I don’t want anybody to feel like they’re not being challenged, or like they’re being left behind.  For this particular workout, I wrote all the exercises on my big white board and let the campers decide which exercises they would do and how much of the workout they would get done in our allotted time.  When you follow along with me in real time, though, you get to do them all – yay!

This is a no-repeat workout, which I usually love and also love to hate.  No repeats means high volume, lots of reps in a row, and serious muscle fatigue!  There were quite a few times during this workout when I thought to myself, “Oh, I am totally not going to be able to finish this out!”  But I did.  And you will, too.

You can follow along with the exercise video below, or take this breakdown with you on-the-go to do at your own pace.  If you have any questions, leave me a comment!

30 Minute BOOT CAMP Workout for Fat Loss Workout Breakdown - Pahla B Fitness

30 Minute BOOT CAMP Workout for Fat Loss | Full Body CARDIO + STRENGTH

You’ll need one dumbbell for this workout – I went lighter rather than heavier, because of the volume of work, but of course the choice is up to you.  Do each exercise for the number of reps listed, no repeat.

  • 100 Jumping Jacks
  • 25 Star Jumps
  • 100 Mountain Climbers
  • 15 Burpees
  • 20 Dumbbell Lat Pullovers + Crunch
  • 20 Dumbbell Drinky Birds (a/k/a, Single Leg Deadlifts) on each leg
  • 40 Dumbbell Goblet Squats
  • 20 Dumbbell Flying Fast Ups on each leg
  • 20 Hip Touches
  • 40 Heel Touches
  • 40 Toe Reaches
  • 25 Spiderman Sprawls

Finisher:  10 Cross Body Crunches + 10 Plank Cross Crunches, repeat 4 times without resting or putting your hips/knees down.  This was tough!

Can’t see the video?  Click here to watch it on YouTube:  https://youtu.be/-QCvPfA_0Fk

 

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