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BoostcampPNG

Body Weight Training

by Bhavin S.

Program Description

Transform your fitness routine with the Body Weight HIIT program, designed to elevate your heart rate and build strength without any equipment. Over the course of 4 weeks, you'll engage in high-intensity interval training six days a week, maximizing calorie burn and enhancing endurance. Each session is crafted to challenge your body and keep you motivated, making it perfect for all fitness levels. Get ready to push your limits and achieve your goals with this dynamic and effective workout plan!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 14, 2025 02:53
  • Last Edited
    Nov 14, 2025 02:53
Muscle Engagement
Front
Back
MuscleSet
Abs
23%
Quadriceps
19.2%
Glutes
15.3%
Hamstrings
11.5%
Adductors
7.7%
Other
6.4%
Chest
6.4%
Triceps
5.1%
Front Delts
3.8%
Cardio
1.6%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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Star
Star
Star
Star
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
Jump Squat
4
0.5 mins
-
2
Split Squat Jump
4
0.5 mins
-
3
Burpee
4
0.5 mins
-
4
Push Up
4
0.5 mins
-
5A
Squat (Bodyweight)
4
0.5 mins
-
5B
Squat Hold
4
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
0.5 mins
-
2
Split Squat Jump
4
0.5 mins
-
3
Burpee
4
0.5 mins
-
4
Push Up
4
0.5 mins
-
5A
Squat (Bodyweight)
4
0.5 mins
-
5B
Squat Hold
4
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
0.5 mins
-
2
Split Squat Jump
4
0.5 mins
-
3
Burpee
4
0.5 mins
-
4
Push Up
4
0.5 mins
-
5A
Squat (Bodyweight)
4
0.5 mins
-
5B
Squat Hold
4
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
0.5 mins
-
2
Split Squat Jump
4
0.5 mins
-
3
Burpee
4
0.5 mins
-
4
Push Up
4
0.5 mins
-
5A
Squat (Bodyweight)
4
0.5 mins
-
5B
Squat Hold
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
2D
Russian Twist
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
2D
Russian Twist
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
2D
Russian Twist
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
2D
Russian Twist
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
0.5 mins
-
2
Split Squat Jump
4
0.5 mins
-
3
Burpee
4
0.5 mins
-
4
Push Up
4
0.5 mins
-
5A
Squat (Bodyweight)
4
0.5 mins
-
5B
Squat Hold
4
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
0.5 mins
-
2
Split Squat Jump
4
0.5 mins
-
3
Burpee
4
0.5 mins
-
4
Push Up
4
0.5 mins
-
5A
Squat (Bodyweight)
4
0.5 mins
-
5B
Squat Hold
4
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
0.5 mins
-
2
Split Squat Jump
4
0.5 mins
-
3
Burpee
4
0.5 mins
-
4
Push Up
4
0.5 mins
-
5A
Squat (Bodyweight)
4
0.5 mins
-
5B
Squat Hold
4
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
0.5 mins
-
2
Split Squat Jump
4
0.5 mins
-
3
Burpee
4
0.5 mins
-
4
Push Up
4
0.5 mins
-
5A
Squat (Bodyweight)
4
0.5 mins
-
5B
Squat Hold
4
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
2D
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
2D
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
2D
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
2D
Russian Twist
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
0.5 mins
-
2
Split Squat Jump
4
0.5 mins
-
3
Burpee
4
0.5 mins
-
4
Push Up
4
0.5 mins
-
5A
Squat (Bodyweight)
4
0.5 mins
-
5B
Squat Hold
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
0.5 mins
-
2
Split Squat Jump
4
0.5 mins
-
3
Burpee
4
0.5 mins
-
4
Push Up
4
0.5 mins
-
5A
Squat (Bodyweight)
4
0.5 mins
-
5B
Squat Hold
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
0.5 mins
-
2
Split Squat Jump
4
0.5 mins
-
3
Burpee
4
0.5 mins
-
4
Push Up
4
0.5 mins
-
5A
Squat (Bodyweight)
4
0.5 mins
-
5B
Squat Hold
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
0.5 mins
-
2
Split Squat Jump
4
0.5 mins
-
3
Burpee
4
0.5 mins
-
4
Push Up
4
0.5 mins
-
5A
Squat (Bodyweight)
4
0.5 mins
-
5B
Squat Hold
4
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
2D
Russian Twist
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
2D
Russian Twist
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
2D
Russian Twist
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
2D
Russian Twist
3
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Jump Squat
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
2
Split Squat Jump
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
3
Burpee
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
4
Push Up
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
5A
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
5B
Squat Hold
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
Day 2
1
Cardio
1 Set
30 mins
-
2A
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2B
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2C
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2D
Russian Twist
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 3
1
Jump Squat
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
2
Split Squat Jump
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
3
Burpee
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
4
Push Up
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
5A
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
5B
Squat Hold
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
Day 4
1
Cardio
1 Set
30 mins
-
2A
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2B
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2C
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2D
Russian Twist
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 5
1
Jump Squat
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
2
Split Squat Jump
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
3
Burpee
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
4
Push Up
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
5A
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
5B
Squat Hold
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
Day 6
1
Cardio
1 Set
30 mins
-
2A
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2B
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2C
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2D
Russian Twist
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-