Who this plan is for
Someone who can already finish the beginner bootcamp circuit, or who has done the four-week beginner plan. If three rounds of that circuit still leave you wrecked, run the beginner plan first and come back.
The plan uses three sessions, each about 25 to 30 minutes with warm-up and cooldown: the beginner circuit, the HIIT bootcamp and the outdoor bootcamp. Nothing here needs equipment beyond a bench.
Weeks 1 and 2: build the habit
The goal is turning up six times. Finish every session at a pace you could hold for another round.
Weeks 3 and 4: add intensity
The HIIT session replaces one circuit day, not a rest day. Keep at least one day between the two hardest sessions of the week.
Weeks 5 and 6: test it
How it meets the guidelines
The CDC recommends that adults get at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, or an equal mix of the two, plus muscle-strengthening activity on at least two days. Three bootcamp sessions add up to roughly 80 minutes, much of it vigorous, and they cover the strength days. The two walks take care of the rest.
Use the CDC's talk test to check you are in the right zone. During the hard parts of a session you should be able to say only a few words before pausing for breath. On the walks you should be able to talk but not sing.
When to repeat a week
Repeat a fortnight rather than pushing on if any of these happen: you skip more than one session, soreness is still there when the next session starts, or you cannot finish the rounds the week asks for. Repeating weeks 3 and 4 is normal. The recovery guide explains what to do on the days off.
The printable PDF
The bootcamp workout plan PDF fits the six weeks on one A4 page, with a box to tick for every session and a line for the AMRAP scores. It is free and does not ask for an email address.
Frequently asked
What is a good bootcamp workout plan?
Three bootcamp sessions a week on non-consecutive days, with a walk or easy cardio on two other days. Over six weeks, add rounds first, then swap one circuit for a HIIT session, then test yourself with a timed AMRAP.
How many times a week should you do bootcamp?
Three times a week works for most people, with a day between sessions. Two of the three can be harder sessions, as long as they are not on back-to-back days.
Is there a free bootcamp training program PDF?
Yes. The six-week plan on this page downloads as a one-page PDF with a box for every session and space for scores. No sign-up is needed.
Does bootcamp meet weekly exercise guidelines?
Mostly. Three 25 to 30 minute bootcamp sessions give about 80 minutes, much of it vigorous, and count as muscle-strengthening days. Two 30-minute walks bring a week comfortably past the CDC's 150-minute moderate baseline.
