The Ultimate No-Equipment Outdoor Bootcamp Workout

You don't need a ton of bells and whistles to get in a good sweat on your own.
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If your go-to workout excuse is "I don't have the money or the equipment to get it done," sorry — you're out of luck. It's totally possible to get in a great sweat, no fancy equipment required.


This bootcamp workout, designed by Tony Carvajal, certified CrossFit trainer with RSP Nutrition, only uses body-weight exercises. That means it's perfect to do in the comfort of your own home or pretty much anywhere else you don't have any access to things like weights or a gym.

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Just because it doesn't involve big weights, don't make the mistake of thinking it'll be easy! This is an every minute on the minute (EMOM) workout. Set an interval timer and perform the required number of reps at the start of every minute. If you finish before the time is up, rest for the remainder of the minute.

Read more: 7 Types of Bootcamp Workouts


Do: 30 to 60 seconds of each exercise with no rest in between

  • Jump squat
  • Single-leg deadlift
  • Side lunge
  • Reverse lunge
  • Jumping jack


Move 1: Jump Squat

  1. Start with your feet a bit wider than shoulder-width apart.
  2. Lower down into a squat with your thighs at or below parallel to the floor.
  3. Quickly jump up, body as straight as a stick. Land in a squat and repeat.

Move 2: Single-Leg Deadlift


  1. Stand with your feet together, leaning all your weight into your right foot.
  2. Keeping the right knee slightly bent, perform a deadlift by bending at the hip, extending your free leg behind you for balance or resting the top of your foot on a bench or chair. During this movement, make sure your hips remain square.
  3. Lower down until your upper body is at or almost parallel to the ground.
  4. Keeping your back flat, return to the upright position.
  5. Do 30 seconds on each leg.

Move 3: Side Lunge


  1. Stand with your feet together.
  2. Take a big step out to the right. Lean to the right and straighten your left leg. Stick your butt back and put your weight onto the heel of your right foot.
  3. Press through the right heel and step back to the center
  4. Repeat on the opposite side, alternating with each rep.


Move 4: Reverse Lunge

  1. Stand with your feet together.
  2. Take a big step back with your right foot and sink your back knee down, close to the ground. Both knees should be at 90-degree angles. Keep your torso as upright as possible.
  3. Press through the left heel to return back up to the top
  4. Repeat on the opposite side, alternating with each rep.


Move 5: Jumping Jack

  1. Stand with your feet together and arms by your sides.
  2. Jump in the air, bringing each foot about one to two feet out from the midline and arms up and overhead.
  3. Jump your feet back to the start and lower your arms.

Read more: The Ultimate Body-Weight Beach Workout


The Workout

Do: Set a timer for one minute. For each of the exercises, complete the given reps as quickly as possible. Rest until the timer goes off, then start on the next exercise. Do five rounds total, resting one minute between each.

  • 5 jump squats
  • 10 hand-release push-ups
  • 15 prisoner squats
  • 20 V-ups
  • 20 alternating walking lunges
  • 30 alternating side lunges
  • 5 squat thrusts


Move 1: Hand-Release Push-Up

  1. Start in a high plank with shoulders over wrists.
  2. Keeping the elbows close to rib cage, lower your body in straight line toward the floor.
  3. When your torso touches the floor, lift up hands, then place back down.
  4. Push through palms back to start.

Move 2: Prisoner Squat

  1. Start with feet shoulder-width apart and slightly turned out to the side. Place your hands behind your head, and keep them there throughout the duration of this movement.
  2. Bend at the knees and hips to send your glutes back and your knees out as you slowly lower your body into the bottom of a squat.
  3. Hold for three seconds.
  4. Press through your heels to return to start.


Move 3: V-Up

  1. Start lying on your back with legs extended and arms overhead.
  2. Engage your core and lift hands and feet to meet over torso.
  3. Lower back to the start with control.

Move 4: Walking Lunge

  1. Stand with your feet together and hands on your hips.
  2. Take a large step forward with your right foot, landing on your right heel. Lower down toward the ground until your front and back knee are both bent at about 90 degrees. Stop with your right knee just above the ground
  3. Press into your right heel to return to stand.
  4. Repeat the movement on the opposite side as you continue "walking" forward.

Move 5: Squat Thrust

  1. Stand with your feet together.
  2. Squat down and place your hands flat on the floor in front of you.
  3. Explosively jump both feet back so you finish in a high plank. Your body should form a straight line from your feet to head.
  4. Jump both feet back to return to the squat position.
  5. Stand and repeat.

Read more: How to Find the Best Outdoor Workout for Every Fitness Style


Do: Three to five minutes of walking and stretching



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