Fitness Articles

7-Day Bootcamp Workout Plan

Get Results with these Variety-Packed Workouts

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Whether you're getting bored with your usual workout routine, or you are ready to jump start your fitness program, SparkPeople's 7-day Bootcamp Workout Plan can help you get real results! I created this 7-day workout plan for people of all fitness levels. It's called “Bootcamp” not because it’s highly intense, but because it involves daily exercise and commitment. That may sound daunting, but each workout can be tailored to your own fitness level, and you also get to pick activities that you enjoy.

How it Works
  • Do one video (below) each day. Each video will only take you 10 minutes or less to complete. For some of the videos, you'll need dumbbells (but if you don't have any, you can improvise with some easy-to-hold household items like soup cans or beverage bottles). If you want to work harder or increase the intensity, use a heavier weight and/or repeat the video one or two more times.
     
  • Do five 30-minute cardio sessions per week. You pick the activity and intensity and anything goes! (Get over 110 cardio workout ideas here!) You can walk, bike, jog, jump rope, swim, do a fitness class or video—anything that gets your heart pumping! The more variety, the better! If you're new to exercise, aim for 30 minutes (or as close to that as you can manage, gradually increasing over time). If you've been at it a while, go longer—up to 60 minutes per session.
     
  • Follow the plan for 4 weeks. Four weeks of daily exercise is no small feat! This a great introduction to exercise if you're just starting out, since the videos make strength training easy with detailed instructions on form. But even if you're an avid exerciser, following this plan for a few weeks can add variety to your current program, which can help you bust a plateau and continue seeing results.
Refer to the chart below for the 7-Day Bootcamp Workout Plan . (Click on each link to see the video, a printable version, and to add it to your Fitness Tracker!)

Video Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Cardio (none) 30 minutes 30 minutes 30 minutes 30 minutes 30 minutes (none)

More Bootcamp Tips
Feel confused about this? Find the answers to common questions below.

How much weight should I lift?
The answer is different for everyone. When strength training, you should use a weight that is challenging enough that you feel fatigued by the end of each set, but not so hard that you can't perform the exercise in good form. You might need to try out a few different weights to find out which works best for you. If you're newer, start with a low weight to really master the exercise in good form.

What if I miss a day?
If you miss a day, you can move on to the next day or do two videos in one day. This workout plan should be thought of as a guideline, so if you mess up here and there, don't worry—just get back to it!

How can I track my workouts?
All the videos (except Day 1) are strength training workouts. You can add each strength-training video to the strength training section of your Fitness Tracker by clicking on the button at the bottom of each video page.

The Day 1 video is a cardio workout. You can easily track it and calculate your calories burned in the cardio section of your Fitness Tracker. Simply go to your Fitness Tracker, scroll down to the cardio section, and click "Add Cardio." In the search box, type in "Bootcamp." You'll see a workout entry called "SparkPeople 10-Minute Bootcamp Cardio Workout Video" in the results. Select that entry, add the number of minutes you exercised (approximately 10 if you completed the whole video), and then click the "Add Exercise" button. This will add the workout to your tracker and also estimate your calories burned.

What if I can't do some of the exercises?
Most of the videos will give you ideas to modify your workouts. But if there's any reason you can't do a certain exercise, don't feel pressured to try it. You can modify it as instructed, decrease your range of motion, use less weight (or no weights), or just skip the exercise entirely. Be sure to listen to your body and work at your own pace.

When should I start?
You don't have to start on any particular day or week. The Bootcamp plan was designed to begin (Day 1) on a Sunday, only so that you do less exercise (no extra cardio) on Saturday and Sunday. However, you can start Day 1 on any day of the week. Or if you'd rather, you can begin in the middle of a week, starting on a Tuesday with Day 3, for example. As long as you do the videos in order, you don't need to worry about what days you do them on.

What if I have more questions or need support?
Join our 28-Day Bootcamp Workout Challenge to connect with other people who are following this workout plan. There, you'll also get weekly emails to help you stay motivated and reach your goals!

Overall, this Bootcamp will make sure you're targeting each of your major muscle groups in new ways. By doing a different workout each day, you'll have more fun and be more likely to stick with it! Enjoy!

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Member Comments

  • Bootcamp...let's go!!
  • I tried this many years ago when I weighted about 230 lbs, now at 179 I AM again. Back then I had broken my foot (this is on going) but HOPING that won't happen again. Now I KNOW to not give it 150%, but to do so at my own pace.

    Am going to wait until the 5% Challenge starts and see if I can encourage other members to join me! WOOHOOO GOOOOO DAWGGIESSS GOOOO!!

    The 5% Challenge has opening currently, but will no doubt close soon. On the 5% Challenge we do what we can to lose 5% of our weight in 8 weeks. Yes, only 8 weeks. This will likely take us into and thru the turkey time for the US, so if this is something you struggle with COME ON ABOARD!! I have as said about gone from 288 to 179 at this time. Its THANKS to the 5% I have.

    TO join please click on my name and then click on the FALL 5% 2017 CHallenge.. NOTE: THere are MANY seasons of the challenge on my page, so plz make sure you click on the 2017 Fall one. ONCE you join the team PLZ PICK A Team that's open or ANY team will do.

    WOOHOOOOOO Let's HAVE FUN!
  • Definitely going to try this....
  • I did this before and it worked! I am on day 5 and feeling it.
  • I completed Day 1 of the 7-Day Bootcamp Workout Plan, but with modifications.
  • Going to try this.
  • There's a sign in my gym at work that says "The only bad workout is the one that didn't happen."
  • Give yourself a pat on the back for making positive lifestyle changes.
  • Great workouts, but maybe a bit much if you're just starting. I had to adjust the cardio time to my level, then build up. Rest days in between working muscle groups can be helpful.

    Just get moving at what you CAN do, then build up gradually. It's too temping to jump in, overdue, then quit when it seems insurmountable. I'm not a fan of the "bootcamp" mentality. Progress can be slow & easy; just listen to YOUR body.
  • into day 3 of challenge ... have discarded 5 lbs so far.
  • Sorry - went back to article and see there is a pdf option. Thank you!
  • Be nice if the article included pdf of exercises as well as the video. Love going to the gym in the a.m. but would rather a routine to follow as I can't take the video with me. I realize the videos are great for people who exercise at home, I'm not one of them.
  • First day of Bootcamp workout, 2nd week. Will walk for at least 30 min. today, but it's already getting hot outside.
  • JMPANGELO
    Just did my 1st fitness workout for July here in the Philippines.
  • 10 min video workout (high impact day 1), and then an additional 30 min. cardio! Must be nice to be able to do that. What about those of us who can't?

About The Author

Nicole Nichols Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.