Feeling better bootcamp workout: work, rest, repeat

After eight days without exercise (does hauling laundry up and down the stairs and making and re-making beds count?), I’m heading back to the gym this morning to teach a ‘feeling better’ Boot Camp workout.

I love my Wednesday morning boot campers. They’re strong, funny and hard-working. Their energy is infectious (and I’ll be drawing heavily on it to get through the hour). While I always encourage them to ‘go at their own pace’ and to ‘take a break when they need it’, today’s workout will really highlight the ‘work, rest, repeat’ principle.

Rather than give them a set number of repetitions to perform, I’ll be timing each exercise and drill, asking them to give it their all for as long as they can, then rest before moving on. Although my timer will be set for 40 s of work and 20 s of rest, participants are allowed to begin their rest break earlier, as long as they’ve pushed themselves to fatigue. This is the ‘rest-based interval’ approach as described in The Metabolic Effect Diet (the book is fabulous, as is their blog!).

I find that using rest-based intervals results in participants pushing themselves harder than they might in a more rigidly defined interval workout or when they feel like they must work right until the end of a timed interval. It’s also a great format to use when you’re recovering from illness or getting back to exercise after a long hiatus.

Today’s bootcamp workout will be focused on the ‘functional four’; squats, lunges, pushes and pulls performed as small circuits with cardio bursts thrown in at random.

Set your Gymboss Interval timer for 12 rounds of 40 s work and 20 s rest. Start with circuit 1; perform each exercise or drill for up to 40 s, rest 20 s and move on to the next exercise. Repeat circuit for a total of 3 rounds. Rest 2 minutes and move on to circuit 2.

Here we go!

As always, feel free to Share, Tweet and Pin this workout!

Which was your least favourite exercise? Ha!

Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.

Looking for an inexpensive way to jump-start your journey to fitness and health? Join my online Bootcamp today! Get more info by clicking the image below.

Looking for an inexpensive way to jump-start your journey to fitness and health? Join my online Bootcamp today! Get more info by clicking the image below.


  1. I have been following your blog silently and now coming out of hiding. 🙂 Glad you are feeling better! 🙂
    These exercises are challenging but I honestly pick ‘a least favourite’ one! 🙂 All of them look like my idea of fun…
    Vera recently posted…Be the ChangeMy Profile

    • So glad you decided to speak up Vera! I love to hear from readers; it’s what makes blogging so much fun!

  2. Looks like a great workout. I really need to change up my routine a bit and add in some compound moves more often – like lunge with curls. My least favorite exercise move of all times???? Mountain climbers. I’d rather do pretty much any other exercise.
    Heather (Where’s the Beach) recently posted…Speed Work, Grilled Kale & White Bean Quesadilla & PSAMy Profile

    • Just back from teaching. It was tough, and I didn’t even do it all! I had to use much lighter weights than I’m used to, but better a little exercise than none at all!
      P.S. They hated the helicopter squats most!

  3. So happy you are better & back! I so get this!!! And YES, up & down stairs & all the other home stuff – work! 🙂

    I will pin & all the rest even though I still don’t see a share button for Twitter. 🙁 I will find a way! 🙂

    Love the workout! Love all workouts although some are a love/hate relationship! 😉
    Jody – Fit at 54 recently posted…Whey Protein Isolate Product Review – Collagen Sport by NeoCellMy Profile

    • Hi Jody,
      Thanks for checking in. Not sure what’s up with Twitter button; everybody at my house can see it just fine…
      I was a bit tired for teaching/working out this morning, but I got through a modified version of the one I blogged. A little better every day!

  4. So glad you are feeling better and getting out and about (I said that with a Canadian accent. Aren’t you proud?)

    KymberlyFunFit recently posted…No Posts Were Found!My Profile

  5. I love workouts that are constantly changing… boredom be gone! Thanks Tamara!
    Talia @ Bite Size Wellness recently posted…Morel Mushrooms: Spring’s Shroomy ParadiseMy Profile

  6. Love doing the timed sets with regular rest intervals. It’s a great way to make pushing it more realistic and actually I find I challenge myself more overall in workouts like this since I don’t burn out too soon. Great one!
    Tina @ Best Body Fitness recently posted…For The Love of SupersetsMy Profile