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20-Minute Boot Camp Sweat: Full Body Fat Burning Workout-No Equipment

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Hi Everyone,

It’s workout time! Today’s workout is a Full Body Boot Camp Workout. Jesse and I taught this routine in one of our group boot camp classes.

In class we did this Routine 2X with a 10-Minute Warm-up, and a 10-Minute Cool Down. We had a short water break in between rounds. You can repeat this workout 1-3X, based on your own fitness level.

I was still in my first Trimester of Pregnancy when we taught this workout, so I was able to go through the entire routine without modifications. I just had to monitor my rate of perceived exertion and make sure I was able to maintain a talking pace-which I normally do when I teach a class so I can give cues and form direction.

I hope you all enjoy Jesse’s teaching this routine. He makes it fun, and keeps you motivated to push throughout the workout! Enjoy!


I hope you enjoy today’s workout & find it challenging! Have fun! Let me know what you think on InstagramFacebook or Twitter. You can also find Jesse on Instagram @BenderCrosby1

Intervals: 15 Rounds of 30/50.


Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*Cardio of Choice Between Each Exercise. Our selection was High Knees.

  1. Overhead Squat
  2. Lunge Kick: Right
  3. Lunge Kick: Left
  4. Temple Tap Abs
  5. Burpee
  6. Elbow Tap Side Plank: Right
  7. Elbow Tap Side Plank: Left
  8. Leg Lift
  9. Hip Lift
  10. Alternating Hip Thrust
  11. Plank Side Tap: Right
  12. Plank Side Tap: Left
  13. Elevated Leg Adduction: Right
  14. Elevated Leg Adduction: Left
  15. Donkey Kick

Repeat 1-3X

Over Head Squat: Part 1

Over Head Squat: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Side Plank Elbow Tap: Part 1

Side Plank Elbow Tap: Part 2

Leg Lift: Part 1

Leg Lift: Part 2

Hip Lift: Part 1

Hip Lift: Part 2

Alternating Hip Thrust: Part 1

Alternating Hip Thrust: Part 2

Plank Side Tap: Part 1

Plank Side Tap: Part 2

Leg Adduction: Part 1

Leg Adduction: Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2


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