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)

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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.

Member Comments

  • 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. - 5/13/2016 3:15:08 PM
  • into day 3 of challenge ... have discarded 5 lbs so far. - 2/28/2016 11:30:46 AM
  • Sorry - went back to article and see there is a pdf option. Thank you! - 11/25/2015 8:06:40 AM
  • 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. - 11/25/2015 7:49:56 AM
  • First day of Bootcamp workout, 2nd week. Will walk for at least 30 min. today, but it's already getting hot outside. - 7/2/2015 12:18:03 PM
  • JMPANGELO
    Just did my 1st fitness workout for July here in the Philippines. - 6/30/2015 7:40:55 PM
  • 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? - 11/24/2014 12:00:26 PM
  • JCOOPER47
    I love working out with Nicole. She is great. I am strapped as to what I can do as my office is very small. But I try to do whatever I can. - 8/4/2014 12:34:56 PM
  • APORCHE7
    It seems way too easy. I ride my bike for at least two hours 5-6 days a week for fun. I would like somthing that can tone my body. - 6/20/2014 10:52:45 AM
  • Started the program today . I even took a walk during my break - 5/27/2014 3:31:22 PM
  • FELI114
    Day 7..Wow my stomach hurts! - 4/9/2014 2:34:32 PM
  • did day 1 today and did 30 minutes of treadmill. Go team dAwn - 3/24/2014 2:09:55 PM
  • Doing Round 2 starting today! - 2/9/2014 2:28:20 PM
  • TUNDEBO
    I am trying this again, I want to finish it this time:) - 1/14/2014 7:27:40 AM
  • AJOYBRYANT
    I am trying this again, I want to do better with my workouts!!! - 10/15/2013 9:26:37 AM

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