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7-Day Bootcamp Workout Plan

Get Results with these Variety-Packed Workouts

-- By Nicole Nichols, Fitness Instructor

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.
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