How many boot camp workouts per week?

I´m wondering how many times a week you should perform a boot camp programme. Should you put some cardio sessions in between boot camp sessions? I´m in quite good shape already, but wanting to define my muscles. Thank you for a great web site!

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How many boot camp workouts per week?

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boot camp workout tips
by: Monica

Thanks for posting your question. About 3 boot camp workouts per week is the best amount for most people.

If you are looking for a bit more muscle definition then high intensity interval training 2-3 times a week is a good idea and you may also want to include a bit of yoga or flexibility exercises after your hiit cardio sessions.

Your non-boot camp days area also great days to work on areas that you feel need more attention. For women this is typically the core, butt, legs. For men it's usually the chest, core and arms. Just find quick workout that target the areas you think need more work. There are tons of those here on this site.

Spend about 20 min. on high intensity interval cardio then another 20 min. on stretching or quick workouts or both.

Be sure to change up your boot camp workouts every 4-6 weeks to prevent plateaus too.

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Boot camp answers
by: Alex

Thanks for your answer. I was also wondering how long the boot camp sessions should be and it seems as if the burpees are always present, in one form or another. Is it good to workout the whole body, as in the boot camp session, 3 times a week and then do cardio or light weight lifting 3 times? 2 of my boot camps are 1 h sessions.

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bootcamp workout tips
by: Monica

Hi Alex so great to have you asking these questions since it helps everybody who is currently doing boot camp workouts.

An hour sounds about right just make sure that the first 7-10min. are spent warming up and the last 7-10 min. cooling down and stretching.

A few years ago when I was still teaching boot camp classes the format was:

5 min. clients warmup on their own
7 min. group warmup with me
30 min. high intensity bootcamp intervals
5 min. core and glute floor work
7 min. cool down stretches

If your goal is general fitness, endurance, and lean toned body then working the entire body 3 times a week is a great idea but make sure your movement patterns vary a bit those three days.

Burpess are very popular and they are great for upper body and core strength as well as fatloss and toning but you can mix them up a bit each time you train to avoid plateaus and injuries and prevent boredom. Check out my burpees guide to see how.

If your boot camp workouts focus more on larger muscles groups then it's totally o.k. to focus on cardio and isolation on your days off. Check out the toning routines area for some fun workouts that target the arms, butt, core, and legs.

I personally do boot camp style workouts about twice a week and the rest of the week I walk and do ballet, yoga, pilates, and core fusion type training. As long as you have some type of basic blueprint that you love you can mix and match as much as you want and still get amazing results.


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