15 Minute Boot Camp Workout

15 minute bootcamp workoutThis is a good circuit training style aerobics workout. It includes running, jumping jacks, squat thrusts, mountain climbers, push ups, side shuffles and side lunges and much more. A 15 minute workout like this will really help you to get fit. It can be done anywhere too, either at home, or in the gym, or incorporated into martial arts or any other sports training session. This workout has been on Youtube since 2007.

The Workout

The bootcamp workout in the video covered the following exercises. Note that the video is edited down to 4 1/2 minutes.

  • Warm Up: 3 minute jog
  • 100 meters Butt Kicks. Kick heels into glutes as you run along
  • 100 meters walking lunge with torso twist. On each step the knee should touch the floor and then you twist the upper body towards the leading knee side.
  • 10 jumping jacks
  • High plank 15 seconds
  • 10 knees to elbows (in same plank position)
  • 15 seconds of mountain climbers (in same plank position)
  • 10 push ups (in the same plank position)
  • 10 jumping jacks
  • 20 seconds side shuffles. Do six side shuffles to the left, lunge, then six to the right. Repeat as many times in 20 seconds.
  • 50 meters of walking lunges with a shoulder press
  • 100 meter jog
  • 50 meters butt kicks
  • 50 meters high knees / high jogs
  • 15 seconds Plank
  • 10 knees to elbows
  • 15 seconds of mountain climbers
  • 5 push ups
  • 100 meter jog
  • 50 meters alternating butt kicks and high jogs
  • 20 seconds of side shuffle with side lunges
  • Side lunges with arms raised. 5 on each side.
  • 10 seconds Plank


The workout starts with running, then jumping jacks, and then holding the plank. The plank is an excellent exercise to strengthen the back and core muscles. From the plank slow mountain climbers are done, then the speed is increased. After these go straight into press ups. Jogging is done with butt kicks and side shuffles.

The main benefits of the boot camp workout are:

  • Improving your general fitness, i.e. cardio-vascular fitness
  • Increasing leg strength, and toning the legs, thighs and butt
  • Works the upper body, strengthening and toning arms and shoulder (but not to make bulky)
  • Improves core strength, tightening the abdominal muscles and helping to get a flatter tummy

General benefits of this form of aerobic / bodyweight training are:

  • Strengthening the heart muscle, to improve its pumping efficiency and reduce the resting heart rate;
  • Toning muscles throughout the body, which can improve overall circulation and reduce blood pressure;
  • Increasing the total number of red blood cells in the body, to facilitate transport of oxygen throughout the body.

The exercises in this video form a simple circuit. This video only lasts 4 minutes, but to do a full workout you just repeat the circuit a few times. As you increase your fitness aim to work harder for longer. Also work on building up the number of lunges and press ups done, as these will help to build muscle, which is a great help in losing weight and getting fitter. If you are working out at home, then simple jogging gently on the spot is fine, or use a skipping rope for the cardio warm-up at the beginning.

Is Boot Camp Weight Loss For You?

Every year many people head to Boot Camps to get fit and lose weight before the summer holiday season starts. Why? Most people are more than aware that exercise and healthy diet is all that is required to lose weight. What most people are lacking is the self discipline to start a healthy lifestyle on their own. So a Boot Camp provides an environment in which to start losing weight and getting fit. Moral support from fellow Boot Campers and the guidance and instruction from professional fitness instructors.

Most people join a boot camp to lose weight. Fitness is really just the chosen method for weight loss. As it happens, exercise is still the best way to lose weight, although diet is equally important in making sure weight loss is sustained and managed.

What to expect from a good boot camp

A good boot camp should have very experienced fitness instructors that take you through workouts at least twice a day, ideally more. You should have morning fitness sessions and you should learn all about warming up, stretching, flexibility, strength training and cardio training. The workouts should progress during your stay, so that on the final full day you are working to your current maximum level of intensity.

Diet plays an important role so each meal should be planned to provide you with only the nutrients you require and the fuel to work hard to get fitter and lose weight. You should be introduced to healthy eating, and all meals should be explained so that you know why you are eating more salad and chicken.

Many boot camps do promote other products, such as their own range in healthy juices and smoothies, so be aware of advertising etc. However, most are there to help you in every way to learn how to exercise and eat well.

Some boot camps focus more on the “cleansing” than the fitness. This is not really the best method as once the camp is over you are likely to revert to your old unhealthy ways. A typical schedule for a fitness focused camp would be something like:

  • Early rise for a pre-breakfast quick walk or jog
  • Healthy breakfast with fruits and whole grain cereals
  • More intensive exercises such as circuit training, martial arts/self defence, obstacle courses
  • Healthy, nutritious lunch to replenish energy levels ready for the afternoon
  • Hillwalking, fun activities such as rowing, cycling, sports
  • Healthy dinner
  • Evening relaxation sessions with yoga, light callisthenics and dynamic stretching

Each boot camp generally specialise depending on the skills of the fitness instructors. Some are focussed on martial arts, some dance or yoga. So search around before booking, ask lots of questions, ask about meals and activities.

Some boot camps are more like holiday retreats with just one exercise session a day and some expensive fruit. So do your research if you really want to get fit and lose weight on boot camp.

More like this in the Fitness section

  2 comments for “15 Minute Boot Camp Workout

  1. paula haigh
    February 14, 2014 at 3:28 pm

    I would like some pituers on on get fit and healtly could you help and try and some pitures so i can do them at home i look forward to hearing from you thank you

  2. MotleyHealth
    February 14, 2014 at 3:29 pm

    Hi Paula, there are lots of pictures throughout the site if that is what you mean. Lot of videos too.

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