Your 15-Minute Bodyweight Bootcamp Routine

bodyweight bootcamp blog header

Get ready to have a blast with this high-intensity interval training bootcamp. It’s a workout that’s jam-packed with dynamic body-weight exercises that blend together strength, cardio, and plyometrics—all of which are designed to max out your metabolism and fire up your fat-burning potential. And because it’s a routine that requires zero equipment and minimal space, you can do it pretty much anywhere. So whether you’re at work or in the middle of a Netflix marathon, hop up, hit play, and get moving.

If you want to spice up your routine, check out MD⚡TV! There over 200 workouts that cover everything from bodyweight and kettlebell routines to dumbbells, benches, and jump rope.

[ Total Workout Time: 15 Minutes ]

Step Thrus

~ 45 sec work / 15 rest (each side) ~

Hand Release Push-Ups

~ 45 sec work / 15 rest ~


~ 45 sec work / 15 rest ~

180° Jump Squats

~ 45 sec work / 15 rest ~

Ninja Burpees

~ 45 sec work / 15 rest ~




If you want to do the full follow-along workout with me – packed with even more awesome exercises! – click the video below 🔥🔥🔥