Whether it’s vacation time or just a beautiful summer day, being able to get in a quick outdoor bootcamp workout can be beneficial to stay on track with your goals. I’m all for enjoying vacation and having days off, but there is something nice about having a quick workout in your back pocket that you can do anywhere.
These bootcamp workouts are ones I used to create for my group fitness classes, and are an easy and simple format to cycle through.
I personally fall back on these when I’m short on time, need a change or just looking for an easy workout format to use for even my current training program and style.
My goal with this post is to provide you with 5 simple bootcamp workout ideas that you can do outside easily or anywhere you might need or want to do them.
And if you like these types of workouts and want more ideas, be sure to check out my Fitness Series! It’s ALL of my favorite workouts I come back to when I’m bored of my current plan or just need something fun to do. It’s a build-your-own program to use whenever you want. You can check that out down below.
15 Minute EMOM Workouts
These 5 bootcamp workouts are going to be based on an EMOM style training format. My favorite! Well, depending on the workout, I’ll give you 2 options to do this.
But, in case you haven’t done or heard of an EMOM before, it stands for Every Minute On The Minute. There’s a running clock going and for each minute you’re doing a certain exercise. Once that minute is up, the timer goes off and lets you know it’s time to switch to the next exercise. You either have a minute of work without rest, or you have a minute to get all your reps done before the next exercise starts, depending on how you’d like the workout to go.
Check out the Best Free Fitness Timer for an easy way to keep track
For example, if your exercise is squat jumps and you have to do 20 of them, you only have 1 minute to get all 20 done. If you’re able to get them done quickly, any remaining time in that minute is for resting. However, if you only get 15 squat jumps done before the minute is up, then you just move on to the next exercise without rest.
The other option is if you really want a challenge and a lot of cardio, you can decide to go the full minute for each exercise. So that means that each exercise you are trying to get as many reps done as possible before needing to switch to the next exercise, without rest.
For this list of 5 exercises, this is how I recommend setting up the overall plan:
15 minute EMOM workouts
3 exercises, 1 minute each, 5 rounds total.
Again, all of these can either be done with getting a certain amount of reps for each minute, or getting as many reps as possible done.
I’ll give you a rep count for each exercise option and you can go from there. If an exercise focuses on one side like fire hydrants, you can choose to alternate each side, or try to do 3-5 reps each side before switching back and forth until you get to the rep count.
Up to you, as long as the form is good and you aren’t sacrificing that for speed, everything will be fine!
And if you like these bootcamp workout ideas, be sure to join my newsletter where I have more quick workouts in my Healthy Balance Starter Kit! Plus, each week I’ll be walking you through how to take small actionable steps in creating that healthy life you crave without all the extra stress and overthinking.
Now, let’s dive in!
This workout will be a good sneaky shoulder burn. The goal is to move well and consistently with form here, so don’t worry about moving fast.
12 e. Break dancers
20 e. Walking lunges
12 Walk out
Wide mountain climbers just mean bringing your knee out to your elbow rather than driving through the middle. This one you can move a little quicker on, but go for a deep squat jump if possible.
15 Lying leg tucks
20 Squat jumps
25 e. Wide mountain climbers
This is another shoulder heavy workout, and with the push ups, you may fatigue a little quicker. So modify the push ups if you need to farther in the workout, but focus on form here too.
12 Walk out to push up
12 e. Cross crab kicks
12 Cocoons
This is going to be a lot of cardio, so big breaths! For burpees, I always recommend keeping your feet out wide towards your hands when getting up for a better squat and lower back support. But take it at a pace you can stick with!
25 e. Speed skaters
20 Sit Up
15 Burpee
Core and shoulders will burn here! If you aren’t able to get 15 fire hydrants on each side before the minute is up, drop to 12 reps each side, then to 10 each side if it’s still not enough time.
12 e. Up down plank
15 e. Fire hydrants
18 Froggers
This is a quick breakdown of 5 different outdoor bootcamp workouts you can do anywhere with just a mat or towel. I would love for you to save these ideas for later when you’re short on time or needing some ideas to change things up.
Some other great blogs to check out for more workout ideas, especially if you’re short on time:
Quick and Effective 20 Minute Workouts for Busy Women
If you’re looking for a bit more structure and wanting to get back into the gym as well, this simple 3 day workout split is what set my foundation when getting back into the gym:
4 Week Beginner Full Body Gym Program for Confidence and Strength
Be sure to follow along for more health and hobby ideas and tips!
Remember, health should take you through life, not take it over. And being able to create or have quick workout ideas you can do outdoors, inside or wherever you might be, is only going to help you live that life full of Health and Hobbies.
