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BoostcampPNG

Burna🔥

by null
25 athletes joined

Program Description

burn fat - body weight abs and run (treadmill)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 28, 2023 09:52
  • Last Edited
    Jun 18, 2025 11:41

Summary

Ignite your fitness journey with Burna🔥, a dynamic 4-week program designed to torch calories and sculpt your core. Committing to just 7 days a week, you’ll engage in a mix of cardio runs, core-strengthening exercises like oblique and abs crunches, and essential stretching to enhance flexibility and recovery. Each session is crafted to push your limits while allowing for adequate rest, ensuring you stay motivated and on track. Get ready to elevate your fitness and achieve the results you’ve been striving for!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
1
1
4 mins
4 mins
4 mins
4 mins
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Stretching
1
4 mins
RPE 6.5
3
Oblique Crunch
2
30 reps
RPE 7
4
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
5
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
6
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
7
Side Plank
2
1 mins
RPE 7
8
Plank
1
1 mins
RPE 7
9
Stretching
1
3 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
50 reps
RPE 10
2
Squat (Bodyweight)
1
50 reps
RPE 10
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
4
Burpee
1
40 reps
RPE 10
5
Squat (Bodyweight)
1
40 reps
RPE 10
6
Abs Crunch (Bodyweight)
1
40 reps
RPE 6
7
Burpee
1
30 reps
RPE 10
8
Squat (Bodyweight)
1
30 reps
RPE 10
9
Abs Crunch (Bodyweight)
1
30 reps
RPE 6
10
Burpee
1
20 reps
RPE 10
11
Squat (Bodyweight)
1
20 reps
RPE 10
12
Abs Crunch (Bodyweight)
1
20 reps
RPE 6
13
Burpee
1
10 reps
RPE 10
14
Squat (Bodyweight)
1
10 reps
RPE 10
15
Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 8
2
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 8
2
Plank
3
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 8
2
Plank
3
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 8
2
Plank
3
1 mins
RPE 8
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 4 Weeks
Day 3
No exercises added to this day
Day 2
1
Run
1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching
1 Set
4 mins
@6.5
3
Oblique Crunch
2 Sets
30 Reps
@7
4
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
6
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
7
Side Plank
2 Sets
1 mins
@7
8
Plank
1 Set
1 mins
@7
9
Stretching
1 Set
3 mins
@6
Day 1
1
Run
1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching
1 Set
4 mins
@6.5
3
Oblique Crunch
2 Sets
30 Reps
@7
4
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
6
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
7
Side Plank
2 Sets
1 mins
@7
8
Plank
1 Set
1 mins
@7
9
Stretching
1 Set
3 mins
@6
Day 5
1
Run
1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching
1 Set
4 mins
@6.5
3
Oblique Crunch
2 Sets
30 Reps
@7
4
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
6
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
7
Side Plank
2 Sets
1 mins
@7
8
Plank
1 Set
1 mins
@7
9
Stretching
1 Set
3 mins
@6
Day 4
1
Run
1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
@6
@6.5
@7
@7.5
2
Stretching
1 Set
4 mins
@6.5
3
Oblique Crunch
2 Sets
30 Reps
@7
4
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
6
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
7
Side Plank
2 Sets
1 mins
@7
8
Plank
1 Set
1 mins
@7
9
Stretching
1 Set
3 mins
@6
Day 7
No exercises added to this day
Day 6
1
Stretching
1 Set
20 mins
@8
2
Plank
3 Sets
1 mins
@8