High intensity fat loss
Torch fat and unleash your inner athlete in just 4 weeks—16 intense sessions to redefine your limits and sculpt your physique!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Jumping Jack | 1 | 1 min |
| 1B | Squat (Bodyweight) | 1 | 15 reps |
| 1C | Arm Circle | 1 | 0.5 min |
| 1D | Walking Lunge | 1 | 10 reps |
| 1E | Walking Knee Hugs | 1 | 1 min |
| Superset | |||
| 2A | Box Jump | 4 | 0.6 min |
| 2B | Squat Thruster | 4 | 0.6 min |
| 2C | Renegade Row | 4 | 0.6 reps |
| 2D | Romanian Deadlift (Dumbbell) | 4 | 0.6 min |
| 2E | Burpee | 4 | 0.6 min |
| 2F | Single Arm Push Press (Dumbbell) | 4 | 0.6 min |
| 2G | Goblet Squat | 4 | 0.6 min |
| 2H | Mountain Climber | 4 | 0.6 min |
| Superset | |||
| 3A | Box Jump | 3 | 10 reps |
| 3B | Snatch (Dumbbell) | 3 | 10 reps |
| 3C | Burpee | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Jumping Jack | 1 | 1 min |
| 1B | Squat (Bodyweight) | 1 | 15 reps |
| 1C | Arm Circle | 1 | 0.5 min |
| 1D | Walking Lunge | 1 | 10 reps |
| 1E | Walking Knee Hugs | 1 | 1 min |
| Superset | |||
| 2A | Deadlift (Barbell) | 5 | 6–10 reps |
| 2B | Squat (Barbell) | 5 | 6–10 reps |
| 2C | Push Press (Barbell) | 5 | 6–10 reps |
| 2D | Barbell Row | 5 | 6–10 reps |
| 2E | Thruster (Barbell) | 5 | 6–10 reps |
| Superset | |||
| 3A | Deadlift (Barbell) | 3 | 6 reps |
| 3B | Barbell Row | 3 | 6 reps |
| 3C | Hang Clean | 3 | 6 reps |
| 3D | Push Press (Barbell) | 3 | 6 reps |
| 3E | Squat (Barbell) | 3 | 6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Jumping Jack | 1 | 1 min |
| 1B | Squat (Bodyweight) | 1 | 15 reps |
| 1C | Arm Circle | 1 | 0.5 min |
| 1D | Walking Lunge | 1 | 10 reps |
| 1E | Walking Knee Hugs | 1 | 1 min |
| Superset | |||
| 2A | Pull-Up (Assisted) | 1 | 8 reps |
| 2B | Dip (Bodyweight) | 1 | 12 reps |
| 2C | Jump Squat | 1 | 15 reps |
| 2D | Mountain Climber | 1 | 20 reps |
| 2E | Burpee | 1 | 10 reps |
| Superset | |||
| 3A | Pull-Up (Assisted) | 4 | 0+ reps |
| 3B | Dip (Bodyweight) | 4 | 0+ reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Jumping Jack | 1 | 1 min |
| 1B | Squat (Bodyweight) | 1 | 15 reps |
| 1C | Arm Circle | 1 | 0.5 min |
| 1D | Walking Lunge | 1 | 10 reps |
| 1E | Walking Knee Hugs | 1 | 1 min |
| 2 | Snatch (Dumbbell) | 5 | 12 reps |
| 3 | Box Jump | 5 | 10 reps |
| 4 | Kettlebell Swing | 5 | 12 reps |
| 5 | Push Up | 5 | 10 reps |
| Superset | |||
| 6A | Squat Thruster | 1 | 2 reps |
| 1 | 4 reps | ||
| 1 | 6 reps | ||
| 1 | 8 reps | ||
| 1 | 10 reps | ||
| 6B | Burpee | 1 | 2 reps |
| 1 | 4 reps | ||
| 1 | 6 reps | ||
| 1 | 8 reps | ||
| 1 | 10 reps | ||
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, High intensity fat loss is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
High intensity fat loss is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
High intensity fat loss is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
