Spring Into Shape Bootcamp Workout Plan

If you're struggling to squeeze into your swimsuit or need to get in shape fast, SparkPeople's Spring Into Shape Bootcamp can help! Don't let the name fool you: We created this 7-day workout plan for people of all fitness levels, but it does involve 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. All you need to get started is a little willpower—and a resistance band.

How it Works
  • Do one video (below) each day. Each video will only take you about 10 minutes to complete. For some of the videos, you'll need a resistance band (but if you don't have any, you can improvise with dumbbells). If you want to work harder or increase the intensity, repeat the video one or two more times.
  • Do five 30-minute cardio sessions per week. You pick the activity and intensity. Need ideas? How about over 110 cardio workout ideas to get you started! 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 Spring Into Shape 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.

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?
Search for the video title on your SparkPeople Fitness Tracker to track the workout and 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 Spring Into Shape 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 to get in the best possible shape for summer. 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

We will be traveling a lot over the next 3 weeks. I plan to do my cardio in the hotel fitness center or run outside. I am very glad that I can do the videos on my I-Pad (hotel has wifi!). I'll be able to stick to it no matter where I am! Report
Whew just started this challenge today...sweating a bit here!! Report
I just started this today and I am excited! I am ready to learn how to live a healthier lifestyle and get into shape! Report
Great plan, but I just had surgery and can't exercise for a few weeks! Good luck to all those who do it! Report
Love the fact that itís 10 minutes and so easy to fit into a hectic schedule. Report
Oh I like this idea! It's all neat and layed out for ya and everything! :D Count me in! Report
going to start this today. Report
Gonna start this on Sunday! Report
Okay! I start this tomorrow:) wish me luck:D
OK so I was doing theis wrong. I started with day one on a thurs. Now that I realize I will do day 7 and the wed. one. I have been working out for a while now so doing more than one is easy even if I run thorough both 2 times. See I am really new to this. Report
Click on spring into shape challenge and at the bottom of the page is a graph with with 7 videos, one for each day. As soon as you are done with the video at the bottom you can: get 3 spark points, track on fitness and then something else. Report
Also joining this one after January Jumpstart, and I'm very excited. These keep me motivated to exercise, which was always my weakness. Deborahfarmer...i
nstead of browsing for the videos from the Fitness page, you can get it logged directly from the video itself. Underneath are either two buttons, or three: Get your Sparkpoints and Comment, or Get Your Sparkpoints, Track Calories Burned, and Comment. If you click Track Calories Burned, it logs it onto your Fitness page. If you only have two buttons, click Get Your Sparkpoints. Then click the button that says "Return to Article." Then the Track Calories button should appear. (If you are not already logged into Sparkpeople, you might have to log in, then repeat these steps.) Hopes that helps! Report
I'm very excited to do this challenge. I'm going to Hawaii on spring break and don't want to look back at pictures and see how big I was instead of seeing what a great time we had. Report
I just finished the January Jumpstart Challenge and I'm looking for more. I really love how these videos only take about 10 mins a day. I usually do them early in the morning before I get too busy. Report
I'm lucky enough to have a laptop from work, so I carry it to whatever room in the house has space & quiet. I have also moved things away from the desk computer and created space for me to do it there. The Day 7 video wouldn't show for me, only the audio, but I was able to listen and follow that one because of the good explanations.

Good luck!


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.
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