I just finished putting one of my female friends through an intense bootcamp-style workout. No, I’m not a personal trainer. I’m just a guy who loves to train with own bodyweight. Bodyweight bootcamp workouts are perfect for women who want to drop a lot of fat without going to the gym or lifting heavy weights.

Here’s the workout I put her through:

2 rounds of:

• Pushups, 20
• Jumping Jacks, 100
• Decline Pushups, 10
• Side Plank, 30 seconds each side

Water Break2 rounds of:

• Jumps, 10
• Y-Squat, 20
• Chops, 10
• Bodyweight Squat, 20
• Running In Place, 100 steps
• Mountain Climber, 20
• T-Pushups, 10
• Extended Pushup, 10
• Get – Up, 30 seconds each side

Water Break2 rounds of:

• Stickups, 20
• Spiderman Pushup, 10
• Plank on 1 leg, 30 seconds per side
• Shuffle side to side 30 seconds
• Spiderman Climb, 10

Water Break2 rounds of:

• Squat Thrust, 20
• Spiderman Climb, 10
• Jumping Jacks, 100
• 1-Leg Hip Extension, 15

Water Break2 rounds of:

• Cross Crawl, 30 seconds
• Dive Bomber Pushup, 30 seconds
• Regular Pushups, 30 seconds

Water Break2 rounds of:

• Pushup 10 reps
• Pushup Plank 10
• Touchdown Forward Lunge, 15
• Close-Grip Pushup 5
• Vertical Jump, 20
• Squat Jumps, 20

That’s it!Pretty intense, right? Make sure you know how to perform each of the movements before you attempt the workout. If there’s any movement you’re not familiar with, simply substitute it for a movement you are familiar with.

Also notice that there is no back work in this workout. I suggest you perform a few sets of pullup and chinup variations during your warmup and cooldown. Then it will be a full body workout.

I do not recommend any additional cardio after the workout. Bootcamp workouts replace both your strength and cardio workouts. For more fat burning, simply reduce the difficulty of the exercises and add repetitions.

You can also go through each circuit 3 times instead of 2 times. The modifications you can make on this workout to make it easier/harder are endless.

I’ve got 4 additional bodyweight-only bootcamp workouts for you to try on my blog, ShahTraining.com.