Aside from a pair of hand weights, this is a home bodyweight workout routine, meaning that you have zero excuses to pass it up. Do the entire 50 minutes of this routine and this becomes a program that will burn 500 calories, minimum.

How to do the Fitness Blender 100 Rep workout:
     The way that you do this challenging routine will depend on your own fitness level. You need to commit to doing 100 repetitions of each of the exercises in this home boot camp workout over the course of a day. If you are relatively new to exercise, I recommend breaking it into 4 parts; this way you will only have to do 25 reps of each exercise at once. Four separate workouts throughout the day (at roughly 15 minutes a piece) will serve to give your metabolism a serious boost. If your schedule doesn’t allow for that many separate exercise sessions, you can also do the 100 Rep Boot Camp in sets of 2; do 2 rounds of 25 repetitions so that you have twice daily workouts (roughly 30 minutes each) of 50 reps each.

100 Rep Fitness Blender Home Boot Camp

Push Ups
Reverse Flys

Squat with Side Leg Raises
Overhead Presses

Crisscross Crunches
Back Bows

Lunge with Rear Leg Raises
Side Hip Raises

Bridge with Skull Crushers
Mountain Climbers


     Whether you do this routine in one fell swoop or you break it into mini boot camp workouts, in the end, you are looking at doing a total of 1000 repetitions, with all exercises combined.

     The most important thing to focus on in this exercise plan is maintaining proper form throughout the entire routine. If you find that you are sacrificing form in order to reach a certain number of repetitions, consider breaking the reps even further in order to keep correct form a priority.

To use this boot camp for toning:
     If you want to use this as a toning routine, do the exercises as listed above, using hand weights only when necessary for upper body exercises. Breaking the workout’s reps into 2-4 sessions is ideal, but you should adjust the repetition count to your own fitness level, keeping the number that you can do with proper form in mind.

To use this 100 rep challenge to gain strength:
     If you are looking to build muscle, gain strength, or you just want to increase the challenge of the exercises, add extra weight where possible. For example, the squat and lunge variations can easily be made more difficult by incorporating extra weight. You could also increase the challenge and caloric burn by wearing a weighted vest during the exercises.

To use the routine for weight loss:
     The 100 rep workout can also easily be used as a weight loss tool; especially if you break the repetitions up to make quick home boot camp drills. When you break the routine into four separate sessions, for example, you are not only doing workouts to burn 500 to 600 calories in total, you are also going to give your metabolism a serious boost so that you burn more calories, even while resting.

     Each time that you exercise and get your body’s furnace stoked and burning calories, it takes time for your metabolism to slow- it doesn’t just stop or go back to normal the moment that you quit. The routine above is a great way to make the most of your workouts, in terms of the most calories burned for effort exerted. Break it into at least 3-4 sessions to use the boot camp most effectively for weight loss.