When we come across a workout routine that just feels good, it makes it easier to want to come back and do it again and again. That is definitely true with our Total Body Boot Camp routine (our first ever full length workout video!) and we though why not duplicate that feeling with a remake of the original.
In this Round 2 of the Total Body Boot Camp we have kept the structure that made it fun but swapped out the exercises to make it a completely new combination. If you have done the original then you will immediately notice the similarities in the structure of the routine which uses 5 groups of exercises. The first four groups have two exercises each and are done in a Tabata style of 20 seconds on and 10 seconds of rest for three sets per exercise before moving to the second exercise of each group. After completing the group you get an extra rest until you start the next group of two exercises.
Complete each group the same way until you hit group 5 which is a single exercise done for 60 seconds straight with no breaks. This last exercise is meant to burn out your legs just in case you have anything left by that point.
This routine is easily a Level 5, but remember that because all of these exercises are bodyweight (no equipment needed) your personal level of effort during this workout can be the difference between this routine feeling like a comfortable Level 3 or an "Are you kidding me!" Level 5. So if this is not hard enough for you, you might only have yourself to blame.
By keeping your intensity level up throughout this video you can easily burn calories at a very high rate. For this quick 16 minute routine, you can expect to burn from 12 calories per minute on the low end to 16 calories per minute on the high end, giving you a total burn of 192-256 calories. Remember that your exact calorie burn rate depends on a lot of variables, including height, weight, gender, physical ability, and your personal intensity level so if you want to stay closer to the top end of our range then be sure to push yourself as hard as you can.
The following is the structure and exercises used in this video.
Total Body Boot Camp Round 2
Group 1
- Kick Through
- Burpee
Group 2
- High Knees
- Push Up Knee Up
Group 3
- Crisscross Crunch
- Chest Raise
Group 4
- Seal Push Up
- Supine Push Up
Group 5
- Jump Squats
Remember that each one of these exercises can easily be modified to be easier or harder so be sure to modify each to best suit your particular level of fitness. For example the burpee can be modified to be easier by cutting out the jump at the top or by doing the motion off of an incline like a bench or table. On the other hand to make it harder you can add a push up at the bottom or do a single leg burpee, just being sure to alternate legs with each repetition.