Burn 1,000 Calories with this At-Home Bootcamp Workout

Post-workout pic!
Post-workout pic!

Ever tried bootcamp before?? Now’s the time! Great news, this can be done AT HOME…so no excuses! If you are looking for a workout that will spike your heart rate, burn lots of calories, build muscle and endurance all at the same time, then this is for you! For a high-intensity treadmill workout check out interval training.

What you will need: Set of dumbbells (I like to use 15lbs) and a stop watch or clock

How it works: This is a bootcamp ladder workout. We will be doing ten different sets. With each set, we will add on one new workout. At the end of each set you will do 5 push-up burpees. Take breaks when needed. Push yourself hard to see results. You should sweat! (If you are unfamiliar with any of the exercises, do a quick search on google images for picture instructions.)

We didn't say it would be easy!
Hubby’s legs felt like Jell-O

Warmup:

1 min. jog in place

20 jumping jacks

20 butt kicks

20 high knees

10 lunges each leg

10 deep body squats

10 side lunges each leg

Bootcamp Ladder:

Set 1

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 5 push-up burpees

Set 2

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 5 push-up burpees

Set 3

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 5 push-up burpee’s

Set 4

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 25 bicycles
  • 5 push-up burpee’s

Set 5

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 25 bicycles
  • 10 (each leg) dumbbell lunges
  • 5 push-up burpee’s

Set 6

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 25 bicycles
  • 10 (each leg) dumbbell lunges
  • 10 (each arm) dumbbell alternating arm lifts
  • 5 push-up burpee’s

Set 7

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 25 bicycles
  • 10 (each leg) dumbbell lunges
  • 10 (each arm) dumbbell alternating arm lifts
  • 10 long jumps
  • 5 push-up burpee’s

Set 8

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 25 bicycles
  • 10 (each leg) dumbbell lunges
  • 10 (each arm) dumbbell alternating arm lifts
  • 10 long jumps
  • 10 standing dumbbell reverse fly
  • 5 push-up burpee’s

Set 9

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 25 bicycles
  • 10 (each leg) dumbbell lunges
  • 10 (each arm) dumbbell alternating arm lifts
  • 10 long jumps
  • 10 standing dumbbell reverse fly
  • 20 toe touches
  • 5 push-up burpee’s

Set 10

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 25 bicycles
  • 10 (each leg) dumbbell lunges
  • 10 (each arm) dumbbell alternating arm lifts
  • 10 long jumps
  • 10 standing dumbbell reverse fly
  • 20 toe touches
  • 1 minute plank
  • 5 push-up burpee’s
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One thought on “Burn 1,000 Calories with this At-Home Bootcamp Workout

  1. Pingback: At-Home Fitness: Bootcamp Challenge | Inwardly Out Beauty

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