18-Minute Boot Camp Cardio Sculpt

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About This Workout
Short on time but want to get in a good sweat session? Follow along with Coach Nicole as she takes you through a fast and effective routine that combines cardio and strength training into one short, effective workout. This workout is an excerpt from SparkPeople's best-selling workout DVD "28 Day Boot Camp," available for purchase at retail chains nationwide and online.
  • Length: 18 minutes
  • Equipment: Dumbbells and a mat (for cushioning)
  • Type of Workout: Cardio (aerobic) and full-body strength training (toning)
  • Fitness Level: Beginner to advanced
  • Impact: Medium Impact
  • Safety Precautions: Work at your own fitness level using the modified cues and demonstrations as needed. These exercises combine both upper and lower body movements, which increases the challenge. If necessary, reduce intensity by focusing on just the upper body or lower body portion of an exercise.
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Member Comments

  • why can't you do mat work all together at the end..??

    I do like this workout..three people to watch and, to show me how to do the movements.. - 4/11/2016 12:15:36 PM
  • Always a good workout with Coach Nicole! Great one today! :D


    Nola - 4/1/2016 10:06:19 AM
  • Great video. I'm glad options for most exercises were provided. - 3/12/2016 2:59:55 PM
  • Looks like a good workout. Not for beginners or those with knee problems. Burpees are nearly impossible for someone who is overweight with a double knee replacement. Hoping I can work up to them.

    I'd love to see some similar videos (quick, boot-camp style) for people with knee related restrictions. Thanks! - 3/6/2016 10:10:25 AM
  • What a good workout. I need more of these full body blasts. - 2/6/2016 4:16:58 AM
  • This workout is on a future 'to do' list because I need to strengthen my knees which were not cooperating. I enjoyed the video. - 1/21/2016 2:48:48 PM
  • Great workout! Unfortunately it stopped at 0.14 & it would not move further. Had to do my own stretches. - 1/19/2016 6:51:03 PM
  • Wow! This kicked my butt! I'm so sweaty right now...thanks for the great workout Nicole - 12/21/2015 11:19:10 AM
  • I like this video to. Haven't found any that I can not do with a little change because of the ankle. Liked this one verymuch. - 11/8/2015 9:58:07 AM
  • This workout definitely made me sweat. Loved it. - 10/24/2015 1:05:15 PM
  • Oh my goodness that was AWESOME! It was over before I knew it! This is my day 1 return from almost a year!! I even found myself enjoying the burn -- THANKS
    Glad to be back at it. - 9/18/2015 10:26:14 AM
  • Holy wow, I thought my lungs were going to burst into flame! I did the best I could, though; really gave it my all, so I'm proud of me. =D Only problem is that I'm hard of hearing and some words just don't come clear. I fell in love with those modified pushups using the weights and then raising one arm away from yourself, alternating. I couldn't understand what she called it and fitness tracker doesn't seem to list it. What was that called? - 9/9/2015 6:35:51 PM
  • I am getting better at this. It is truly a work out. I ma sweating buckets. as I type. - 7/22/2015 9:22:31 PM
  • It was a little too intense for me. But I enjoyed the workout. - 7/7/2015 11:33:32 AM
  • Good work out, nice warm up! - 7/5/2015 2:31:19 PM