Total Body Bootcamp Circuit Workout

This boot camp circuit workout works your entire body with cardio, lower body, upper body, and core exercises. You won't need any equipment, which makes this the perfect workout for small spaces, travel, or for anyone who wants a challenging workout using their own body weight.

Circuit Training 101

If you're fairly new to circuit training, follow these tips to get the most out of your workouts and avoid injury.

  • Warm up properly. The first circuit includes a warm-up exercise, but it's a good idea to spend 5 to 10 minutes walking at a brisk pace or jogging to get your heart rate up before you begin.
  • Do the exercises consecutively. Perform the exercises in each circuit one right after the other, with brief rests in between as needed.
  • Choose the number of sets. Complete one set of each circuit for a shorter workout, or repeat each circuit for a longer, more intense workout.
  • Modify according to your fitness level. Skip any exercises that cause you pain or discomfort.
  • Sip water throughout the workout. When you get tired, walk in place (don't stop moving).
  • Monitor your intensity. Your rate of perceived exertion (RPE) should be between 5 and 9. You can also use your target heart rate as a guide.

Consult your doctor if you have any injuries, illnesses, or other medical conditions before starting a new exercise program.

Circuit 1: Side Lunge with Windmill Arms

Side Lunge with Windmill Arms

Verywell / Ben Goldstein

This dynamic move gets you warmed up in preparation for the remaining exercises. It tests your balance and coordination while working your upper and lower body at the same time. The faster you go and the lower you lunge, the harder it is.

  • Stand with your legs wide and arms straight out to the sides, parallel to the floor.
  • Bend the right knee into a side lunge and bring the left arm down toward the foot.
  • Repeat on the other side, lunging from side to side and bringing the opposite arm toward the foot.
  • Repeat for 2 minutes.

Burpee

Burpees

Verywell / Ben Goldstein

The burpee is a classic move that combines strength and power with cardio and endurance to work your entire body.

  • Squat and place your hands on the floor. 
  • In an explosive movement, jump your feet back into a push-up position.
  • Lower into a push-up. 
  • Jump the feet forward between the hands and stand up. 
  • Complete 16 reps. 

If you're still warming up, you can walk the feet back instead of jumping, or skip the push-up. If you want more juice, add a jump at the end of each rep.

Front and Rear Lunge

Front and Rear Lunges - No Weight

Verywell / Ben Goldstein

You can choose to hold weights in front and rear lunges if you have them. Otherwise, you don't need any weight for this move to effectively work your hips, glutes and thighs

  • Step the left leg forward into a lunge.
  • Push back to start, lifting the left knee to hip level.
  • Take the same leg back into a reverse lunge and push off the toes to come back to start.
  • Repeat for 10 reps and switch sides. 

Triceps Dip

Tricep dips

Verywell / Ben Goldstein

To do tricep dips, you'll need a sturdy chair on a stable surface. This exercise targets the triceps, arms, and shoulders by using your own body weight.

  • Sit on a chair or bench and balance on your arms, keeping your hips close to the chair.
  • Bend the elbows and lower, keeping the shoulders down until the elbows are at 90 degrees.
  • Push up and repeat for 15 to 25 reps.

Side Plank with Leg Lift

Side Plank Leg Lift

Verywell / Ben Goldstein

Side planks with leg lifts require some balance and coordination and serious core strength. Actively press into your forearm to avoid collapsing into your shoulder.

  • On an exercise mat, rest on the left forearm and the left hip with your knees bent and your shoulders, hips, and ankles stacked. 
  • Take the right arm straight up or rest the right hand on your hip for balance and leverage, if needed. 
  • Press into the forearm and squeeze the obliques to lift the hips off the mat. 
  • At the same time, lift the right leg up a few inches, focusing on the outer thigh. 
  • Hold briefly, then lower the leg and return back down to the floor, just touching the mat before lifting the hips again.
  • Repeat for 30 seconds on each side.

That's the first circuit. You can repeat it or move on to the next one.

Circuit 2: Squat with Kick

Squat kicks

Verywell / Ben Goldstein

To get the most out of this explosive move, be sure to maintain an upright torso as you squat.

  • Lower into a squat, and as you press up, kick out with the right leg. 
  • Repeat, squatting and kicking with the left leg.
  • Continue alternating squats and kicks for 1 minute.

Pulsing Chair Squat

Pulsing Chair Squats

Verywell / Ben Goldstein

This stabilizing move is all about keeping the core engaged and maintaining focus.

  • Place a chair just behind you and stand in front of it.
  • Keep the abs braced and strong as you bend the knees and slowly squat toward the chair.
  • As soon as you touch the chair, do 4 pulsing squats, coming up just halfway.
  • Stand all the way up and repeat for 16 reps. One chair squat and 4 pulses is one rep. 

Pulsing Rear Delt Fly

Pulsing Rear Delt Flies

Verywell / Ben Goldstein

Rear delt flies fire up the shoulders and back muscles and when you add a pulse.

  • With feet hip-distance apart, bend forward, sending hips behind you until your back is flat and parallel to the floor. Engage your abs.
  • Lift the arms straight out to the sides to shoulder level with your thumbs pointing up to the ceiling. 
  • Raise your arms a few inches as you squeeze your shoulder blades together.
  • Lower the arms back to shoulder level to activate your rear delts.
  • Repeat for 16 pulses, rest, and repeat.

Ski Abs

Ski Abs

Verywell / Ben Goldstein

In order to perform this side-to-side move, you'll want to work on a stable surface. You might use an exercise mat for more support.

  • Begin in a plank position and jump the feet in toward the left shoulder, landing with knees bent and the feet behind the left hand.
  • Jump the feet back to plank and then jump the feet into the right, landing with your knees bent and the feet behind the right hand.
  • Continue jumping in and out from side to side for 40 seconds.

You've come to the end of circuit 2. Repeat or move on to the next circuit.

Circuit 3: Plyo Jack

Plyometric jumping jacks resemble a slower jumping jack, though they require some serious power when you push up into the jumps.

  • Begin with feet together and jump up, taking the feet out to the side while circling the arms overhead. Land in a squat. 
  • Jump up and bring feet back together, circling the arms back in.
  • Repeat for 60 seconds. 

Bent-Over Squat With Leg Lift

Bent Over Squat with Leg Lifts

Verywell / Ben Goldstein

This lower body move targets the glutes and hips and requires core engagement to stabilize the torso.

  • Bend over with your hands behind your back and your abs engaged. 
  • Take the left leg out to the side, toe on the floor, and bend the right knee into a squat. 
  • Straighten the right leg as you lift the left leg a few inches off the floor. 
  • Keep the hip, knee, and foot in alignment and facing the front of the room.
  • Repeat for 12 reps and switch sides.

Divebomber Push-Up

Divebomber Pushups

Verywell / Ben Goldstein

This movement pattern resembles the Downward Facing Dog to low plank followed by Upward Facing Dog sequence in vinyasa flow yoga.

  • Begin in an upside-down V-shape (Downward Dog)
  • Bend the elbows, diving down toward the floor.
  • Scoop the body forward and press up into an Upward Dog, staying on the backs of the toes.
  • Scoop back to start and repeat for 8 to 12 reps.

Oblique One-Arm Sweep

Oblique One Arm Sweep

Verywell / Ben Goldstein

This abdominal exercise targets the obliques but also works the entire core to help you remain upright.

  • Sit with your legs bent, back straight, and arms extended straight out in front of you.
  • Lean back to a point where you feel your abs contract, without arching or straining the back. 
  • Contract the abs and sweep your right arm down and behind you in a half-circle motion.
  • Repeat on the other side for 16 reps.

You've completed circuit 3. Repeat or move on to the next circuit.

 

Circuit 4: Plyo Lunge

Plyo Lunges

Verywell / Ben Goldstein

Plyo lunges add explosive power to a classic low lunge.

  • Begin in a lunge position and jump up, switching the feet in the air.
  • Land with the other foot forward in a lunge. 
  • Repeat for 30 seconds.
  • Rest and do another 30-second set.

Around the World Lunge

Around the World Lunge

Verywell / Ben Goldstein

Around the world lunges require coordination, balance, and lower body strength. Keep your core engaged to keep your torso upright.

  • Step forward with your left foot and lower into a lunge.
  • Step back and immediately step to the left into a squat (or a side lunge).
  • Step back and take the left foot back into a reverse lunge.
  • Come back to start and repeat for 8 reps before switching legs.

Push-Up

Pushup

Verywell / Ben Goldstein

The push-up exercise is the original total body workout. Good form is crucial to getting the most out of push-ups; think quality over quantity. If you're feeling fatigued or are still working on building upper body strength, lower to your knees as a modification.

  • Start on the knees or toes with the abs pulled in and back flat.
  • Bend the elbows and lower body toward the floor until elbows are at 90-degree angles.
  • Work toward being able to lower your chest all the way to the floor, with control (this strength takes time to develop).
  • Push back up and repeat for 16 reps.

Push-Up to Side Plank

Pushup side plank

Verywell / Ben Goldstein

Push-up to side plank provides the same strength-training benefits as regular push-ups with the added challange of a side plank to strengthen the shoulders and obliques.

  • Start in a push-up position, on the hands and toes (or on the hands and knees, if you're modifying).
  • Do a push-up and, as you come up, rotate to the left, taking the left arm straight up toward the ceiling and rotating the feet into a staggered position. 
  • Repeat, switching to the other side for 16 reps.
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2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. American Academy of Family Physicians. Hydration for athletes. Updated May 2017.

  2. American Academy of Orthopaedic Surgeons. Safe exercise.