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Total-Body Workouts for Women

Obi Obadike’s Cardio Boot-Camp Workout

Celebrity trainer and author Obi Obadike shares his go-to cardio boot-camp workout to help you sculpt your best body yet.

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Do all three circuits three times for the day. See below for photo descriptions of each exercise.

Photos: Nicolas Bourque | Model: Julie Germaine

Monday

Circuit 1

Burpees – 20 seconds

None

Jog in place for 20 seconds as your rest.

Vertical Jumps – 20 seconds

None

Jog in place for 20 seconds as your rest.

Mountain Climbers – 20 seconds

None

Jog in place for 20 seconds as your rest.

High Knees – 20 seconds

None

Jog in place for 20 seconds as your rest.

Jumping Jacks – 20 seconds

None

Jog in place for 20 seconds as your rest.

Suicides – 20 seconds

None

Jog in place for 20 seconds as your rest.

Circuit 2

High Knees – 20 seconds

None

Jog in place for 20 seconds as your rest.

Ski Jumps – 20 seconds

None

Jog in place for 20 seconds as your rest.

Suicides – 20 seconds

Jog in place for 20 seconds as your rest.

Quick Feet – 20 seconds

None

Jog in place for 20 seconds as your rest.

Jumping Jacks – 20 seconds

Jog in place for 20 seconds as your rest.

Burpees – 20 seconds

Jog in place for 20 seconds as your rest.

Tuesday

Circuit 1

Jump Over the Towel – 20 seconds

None

Jog in place for 20 seconds as your rest.

Suicides – 20 seconds

Jog in place for 20 seconds as your rest.

Basketball Jump Shots – 20 seconds

None

Jog in place for 20 seconds as your rest.

Run Around the Towel – 20 seconds

None

Jog in place for 20 seconds as your rest.

High Knees – 20 seconds

Jog in place for 20 seconds as your rest.

Jumping Jacks – 20 seconds

Jog in place for 20 seconds as your rest.

Circuit 2

Jumping Jacks – 20 seconds

Jog in place for 20 seconds as your rest.

High Knees – 20 seconds

Jog in place for 20 seconds as your rest.

Run Around the Towel – 20 seconds

Jog in place for 20 seconds as your rest.

Basketball Jump Shots – 20 seconds

Jog in place for 20 seconds as your rest.

Suicides – 20 seconds

Jog in place for 20 seconds as your rest.

Jump Over the Towel – 20 seconds

Jog in place for 20 seconds as your rest.

Wednesday

Circuit 1

Quick Feet – 20 seconds

Jog in place for 20 seconds as your rest.

Burpees – 20 seconds

Jog in place for 20 seconds as your rest.

Mountain Climbers – 20 seconds

Jog in place for 20 seconds as your rest.

Vertical Jumps – 20 seconds

Jog in place for 20 seconds as your rest.

Ski Jumps – 20 seconds

Jog in place for 20 seconds as your rest.

High Knees – 20 seconds

Jog in place for 20 seconds as your rest.

Circuit 2

High Knees – 20 seconds

Jog in place for 20 seconds as your rest.

Ski Jumps – 20 seconds

Jog in place for 20 seconds as your rest.

Vertical Jumps – 20 seconds

Jog in place for 20 seconds as your rest.

Mountain Climbers – 20 seconds

Jog in place for 20 seconds as your rest.

Burpees – 20 seconds

Jog in place for 20 seconds as your rest.

Quick Feet – 20 seconds

Jog in place for 20 seconds as your rest.

Thursday

Circuit 1

Suicides – 20 seconds

Jog in place for 20 seconds as your rest.

Jumping Jacks – 20 seconds

Jog in place for 20 seconds as your rest.

Squat Uppercuts – 20 seconds

None

Jog in place for 20 seconds as your rest.

Basketball Jump Shots – 20 seconds

Jog in place for 20 seconds as your rest.

Jump Over the Towel – 20 seconds

Jog in place for 20 seconds as your rest.

Run Around the Towel – 20 seconds

Jog in place for 20 seconds as your rest.

Circuit 2

Run Around the Towel – 20 seconds

Jog in place for 20 seconds as your rest.

Basketball Jump Shots – 20 seconds

Jog in place for 20 seconds as your rest.

Squat Uppercuts – 20 seconds

Jog in place for 20 seconds as your rest.

Jump Over the Towel – 20 seconds

Jog in place for 20 seconds as your rest.

Jumping Jacks – 20 seconds

Jog in place for 20 seconds as your rest.

Suicides – 20 seconds

Jog in place for 20 seconds as your rest.

Learn more about photographer Nicolas Bourque, here. Learn more about fitness model and coach Julie Germaine, here.