LOW IMPACT Bodyweight BOOT CAMP | 40 Minute Progressive CARDIO + STRENGTH Workout Without Jumping

I miss my boot camp class.  Sure, it was cold and dark, meeting at the park at 5 am, but it was also fun.  I had a few recurring themes that I would do, but I always tried to make each class different and fresh.

This particular style of boot camp workout – high volume, repetitive and tough – was one of my favorites.

The premise is quite simple (there’s only five exercises, and no jumping!), but the execution is super sweaty, and the burn is real.  I felt this one in my abs for days afterward!


LOW IMPACT Bodyweight BOOT CAMP Cardio and Strength Mat Workout - Breakdown on the Blog from Pahla B Fitness

LOW IMPACT Bodyweight BOOT CAMP | 40 Minute Progressive CARDIO + STRENGTH Workout Without Jumping



Warm Up and Cool Down:
Warm up is INCLUDED, cool down is LINKED in the video (https://youtu.be/Si2h_AafDB0)

Exercise Time:
37 minutes

Why you’re going to ❤ this workout:
Like all progressive workouts, you’re lulled into a sense of “Oh, this isn’t bad,” until somewhere around the 10 minute mark. By then you’re pretty warmed up and you don’t notice how tough it’s getting, until about 20 minutes in, when you realize that you’re sweating out your eyeballs!

Where this fits into your routine:
The sweat on this one is more about the high volume of work than high heart rate, so I would put this one in the STRENGTH category. You could easily call it core work, too, since it’s very ab-centric.

Who can do this workout safely and well:
We’re doing well over 100 reps of five different exercises, so I called this one intermediate. It’s a challenge!

Where I was sore the next day:
Oh, my abs!

Calories Burned:
As previously mentioned, this isn’t as much cardio as strength, so not a calorie burning powerhouse, but super good for ramping up your metabolism by building lean muscle tone. You’ll probably burn somewhere in the vicinity of 250 – 300 calories (this number depends on your weight and intensity)

Timer is set for 5 minute intervals.

WARM UP (untimed and uncounted)
Arm Circles
Arm Crossers

MAIN WORKOUT (during the first interval, perform each exercise for five reps and complete the circuit as many times as possible; at each beep, increase the number of reps by five):
Mountain Flyers
Cross Body Crunches
Plank Tick Tocks
Side Plank Clams

Complete 40 reps of which ever exercise you’re currently doing

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



I know we’re only a week or so into the month, but as always, I am really enjoying November’s theme!  I suppose it helps that it’s all my favorite things.  🙂  How about you?

What are your favorite workouts?


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