This boot camp workout uses dynamic exercises to blast fat and tone your entire body in under 20 minutes.

Perform the first 3 exercises for 30 seconds each going from one to the next without rest then repeat one more time.

Continue with the next 4 exercises for 30 seconds each going from one to the next without rest then repeat two more times.

Continue with the last 4 exercises for 30 seconds each going from one to the next without rest then repeat two more times.

Burn fat and keep your body toned with 10 Minute Solution: Hot Body Boot Camp

Exercise
Butt Kick Start with a light jog Pull the heel of the lower leg up to and bounce off the butt. Your knee should come forward and up during the movement. Boot camp workout tip: Stay light on your feet and breath out as your heels go up.	Sets Reps Weight/ Resistance
Across Body Arm Swings 1. Stand tall and hold arms out to your side. 2. Slowly swing your arms back and forth across the front of your body. 3. Repeat this continuous motion until warm or until recommended time is met. Boot camp workout tip: Squeeze the shoulder blades as you come back to get movement through the upper back.	Sets Reps Weight/ Resistance
Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Boot camp workout tip: Initiate the movement from the core and let your legs just float back and forth.	Sets Reps Weight/ Resistance
Modified Explosive Pushup 1. Start by getting into a push-up position with your knees on the ground. 2. Lower yourself to the ground and then explosively push up so that your hands leave the ground. 3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat. 4. Repeat for the recommended repetitions. Boot camp workout tip: It takes time to get this kind of height. Best way to do it is to keep the glutes and core contracted and to really squeeze the shoulder blades together on the descent. This produces a coil effect and increases push-up power in your chest and arms.	Sets Reps Weight/ Resistance
Lunge Crossover with Med ball 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest. 3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball. 4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps. Boot camp workout tip: Try a closer stance and don't go down as far if you have issues with balance. Contracting the abs also helps increase balance.	Sets Reps Weight/ Resistance
Supine extended DB pullover 1. Lie on your back with the ball below your upper back. Your hips should be almost touching the ground. 2. Hold a kettleball in each hand at chest level. 3. Proceed to push with your feet so that your body comes up on top of the ball and is extended. 4. At the same time press the dumbells behind your head until your arms are extended. 5. Return to the starting position and repeat. Boot camp workout tip: No need for kettleballs. Just use a medicine ball or dumbbell for this exercise.	Sets Reps Weight/ Resistance
Downward Facing Dog 1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another. 2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands. 3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles. 4. Maintain in this pose for 5 to 10 deep breaths. Boot camp workout tip: Once you are in the down dog then hold in the upside down position for the time indicated.	Sets Reps Weight/ Resistance
Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso forward. With both hands, reach down towards the front foot so that finger tips touch the floor. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Boot camp workout tip: Push through the heel and make sure to lift the back heel as you reach forward.	Sets Reps Weight/ Resistance
Step Jumps 1. Stand beside object to be cleared. 2. Bring knees up and jump vertically but also laterally off ground and over the barrier. 3. Land on both feet and jump the other direction over barrier. Boot camp workout tip: No bench? No problem. Use a book, rope, or yoga blocks.	Sets Reps Weight/ Resistance
Single Leg Dumbell Row 1. Start by holding a dumbell in each hand and balancing on one leg. 2. Bend forward to about a 45 degree angle. 3. Pull the dumbells up towards your waist and then extend your arms back down. 4. Repeat this for the recommended repetitions. Boot camp workout tip: Keep the elbows close to the body and be sure you are targeting the mid-back and shoulder blade area.	Sets Reps Weight/ Resistance
Pigeon 1. Place the right knee forward and extend the left leg back. Make sure that the right toes are facing in on an angle and the left toes are pointed and facing down. Place the hands on either sides of the knee and shift the weight over to the left while lengthening the spine. 2. Square the hips and the shoulders. Move the right foot away from the groin working towards a 90-degree angle with the right calf. The right hip may or may not be connected the floor. The left hip is facing down towards the floor. If there is too much pressure in the knee, readjust the calf. 3. Replace this posture with the modified pigeon. Inhale and lengthen the spine, exhale and lower down onto the elbows maintaining the weight shift over to the left hip. Rock from side to side to help to increase the circulation in the hip joint. 4. Only if you are incredibly flexible in the hip, start to work your chest down to the floor extending your arms out in front of you. The left hip, thigh, calf and top of foot is facing towards the floor. Relax the head, neck, shoulders and face. Breathe into the hip and back body. Relax in this pose for 5 to 15 deep breaths. Repeat on the other side. Boot camp workout tip: Make sure you square the hips towards the floor to really target your glutes, low back, and groin area.	Sets Reps Weight/ Resistance

Get started with Max Workouts and get the ultra lean toned look.

This high intensity workout plan is the ultimate mash-up of high intensity interval training, circuit training, and strength training and it takes 15-30 minutes a day, 4-5 times per week.

Get seriously toned and burn fat all in one session that saves time.

Subscribe & Get More Bootcamp Workouts