Best Boot Camp Workout in 30 Minutes

Nancy Miller

Jul 06, 2022

Using just your body weight, Ken Weichert, a U.S. Army master fitness trainer and developer of an exclusive boot camp program for Crunch Fitness clubs nationwide, shows you how to burn fat and build muscle without using the equipment. You'll lose weight all over your body and tone your midsection with brief yet strong aerobic intervals, full-body strength routines, and extra ab training.

What's A Boot Camp?

Regarding boot camp workouts, the focus of the activities might differ greatly. Each lesson usually includes a high-intensity combination of aerobic, strength, and speed training. Military-style drills may be emphasized in one boot camp session, while body weight exercises may be emphasized in another.

Expect to perform a lot of calisthenics, drill work, and sprinting in most situations. Specific resistance or strength training exercises are also part of several workout plans. Boot camp training is another variation of high-intensity interval training (HIIT). Functional fitness may also be included in boot camp training, for as, by including exercises that mimic everyday activities.

Is A Boot Camp Workout Suitable For Everyone?

A more severe kind of exercise, fitness boot camps, is popular among those who seek them out. If you're not already in shape, boot camp activities might be too challenging for you. A solid strength and cardio conditioning base should put you in good shape for boot camp. However, before enrolling, please inquire about the program's structure and qualifications to see whether it suits you. If you're over 40, pregnant, haven't exercised in a while, or have other health issues, you should see your doctor before beginning any workout program, even a boot camp.

Jump Rope Drills

Lie on your back with your knees, arms bent, and hands out to your sides. Start leaping with a few inches of space between your feet and the floor. When jumping rope without the rope, move your shoulders and arms in a circular motion. Begin with Squats after 1 minute and 30 seconds.


Bend both knees and lower your hips as if sitting in an actual chair; keep your weight on your heels at all times. To begin, carefully lower your legs to a 90-degree angle. Lunges will follow after two minutes of repetition.


Place your hands on your hips and your feet shoulder-width apart. As you take a few steps ahead, bend your left knee slightly. Right-footed balancing on the ball of the foot, descend your body to a 90-degree angle with both knees bent, keeping your shoulders and hips in line. Take a step backward. Vertical Leg Crunches are the final exercise in this sequence, and you should perform them for 30 seconds on each leg.

Vertical Leg Crunches

Make sure you have your legs and arms straight while lying down. Lift your heels toward the sky until they are precisely above your hips while keeping your legs together. As you do this, do a fist-to-toe motion with your fingers. Keeping your abs tight, pull up until your fingertips touch your toes; descend back down to complete one rep. Once you've completed 30 seconds of the Box-and-Reach Drill, continue to the next exercise.

Drilling with a Box and Reach

The starting position for Vertical Leg Crunches is in the same place. Tighten abs and extend both arms over the right thigh's outside. Do as many repetitions as possible in 30 seconds by returning to the starting position, then extending both arms over the outside of the left leg. Flutter Kicks is the place to start.

Flutter Kicks

Lie on your back with your arms and legs flat on the mat and your palms facing down in the starting position of a Box-and-Reach Drill. Do this for one minute, keeping your back flat on the mat and supporting yourself with your arms while you move both legs up and down in different directions. Direct your attention to the Modified Lower-Back Bends page after this.

Modified Lower-Back Bends

Put your feet shoulder-width apart on a mat and enter the fetal position. In this position, your elbows should be bent, and your palms should be resting on the mat. Inhale, exhale, then exhale again as you gently raise your legs and arms approximately 6 inches off the mat; return to the starting position and repeat. Push-Ups will be the next exercise after 30 seconds of this activity.


Begin by putting your feet about a few inches apart, with your arms straight and close to your shoulders (you can begin on knees if you're not yet strong enough). When you stand, your body should straighten from the top of your head to your feet. Keeping your abs tense, lower your body by bending your arms in the same direction. Do as many Dive Bomber Push-Ups as possible in 30 seconds, then return to the starting position and repeat.


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