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BurnIt BUILD | Bootcamp Cardio

This bodyweight bootcamp is a great way to burn extra calories during the program. And watch out because it gets harder week by week!

  • 40 minutes
  • Intermediate
  • Full Body

Interests

Bootcamp Calisthenics HIIT

Anatomy

Equipment

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Body weight

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Bootcamp Round 1 of 2

Be careful with these, it’s high-impact! 😱 It gets harder every week so watch out! 😈

High Knees
Intermediate
Full Body
Set Time (s)
1 50
Rest - 00:50
Skater Jump (Side to Side)
Intermediate
Quadriceps | Glutes | Calves | Hamstrings
Set Time (s)
1 50
Rest - 00:50
Squat Kick
Intermediate
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 50
Rest - 00:50
Plank (w/ Toe Touch)
Intermediate
Abdominals
Set Time (s)
1 50
Rest - 00:50
Plyo Lunge
Intermediate
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 50
Rest - 00:50
Tuck Jump
Intermediate
Full Body
Set Time (s)
1 50
Rest - 00:50
Mountain Climber
Intermediate
Abdominals
Set Time (s)
1 50
Rest - 00:50
Table Top Hover to Kick Through
Intermediate
Abdominals
Set Time (s)
1 50
Rest - 00:50
Plank Jack
Intermediate
Abdominals
Set Time (s)
1 50
Rest - 00:50
Fast Feet
Intermediate
Full Body
Set Time (s)
1 50
Rest - 00:50
Jockey Jump
Beginner
Full Body
Set Time (s)
1 50

Bootcamp Round 2 of 2

High Knees
Intermediate
Full Body
Set Time (s)
1 50
Rest - 00:50
Skater Jump (Side to Side)
Intermediate
Quadriceps | Glutes | Calves | Hamstrings
Set Time (s)
1 50
Rest - 00:50
Squat Kick
Intermediate
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 50
Rest - 00:50
Plank (w/ Toe Touch)
Intermediate
Abdominals
Set Time (s)
1 50
Rest - 00:50
Plyo Lunge
Intermediate
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 50
Rest - 00:50
Tuck Jump
Intermediate
Full Body
Set Time (s)
1 50
Rest - 00:50
Mountain Climber
Intermediate
Abdominals
Set Time (s)
1 50
Rest - 00:50
Table Top Hover to Kick Through
Intermediate
Abdominals
Set Time (s)
1 50
Rest - 00:50
Plank Jack
Intermediate
Abdominals
Set Time (s)
1 50
Rest - 00:50
Fast Feet
Intermediate
Full Body
Set Time (s)
1 50
Rest - 00:50
Jockey Jump
Beginner
Full Body
Set Time (s)
1 50

Created by

Leon Ward’s BurnIt
Personal trainer

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