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Special Features
Three tricks to burn more fat
Seated abs exercises to do at your desk
Select recipes from The SparkPeople Cookbook
Access to FREE meal plans and SparkPeople’s online boot camp club
Seated abs exercises to do at your desk
Select recipes from The SparkPeople Cookbook
Access to FREE meal plans and SparkPeople’s online boot camp club
Editorial Reviews
Cardio & Strength
Customizable Fat-burning Plan
Get better results in less time with this fat-busting cardio and toning workout.
Every month, millions of people visit SparkPeople.com for help reaching their fitness goals. Now you can reach your goals with these four fat-torching, calorie-blasting workouts created by SparkPeople's popular fitness trainer, Coach Nicole. High-energy cardio intervals combined with full-body strengthening exercises keep your muscles guessing and help you burn more fat in less time. And Coach Nicole’s positive, encouraging style will keep you motivated and having fun!
A certified personal trainer and exercise instructor with a degree in health education, Nicole Nichols helps people of all skill levels make working out a fun part of their daily lives. More than 200,000 people have participated in her online boot camps to date, and she is one of the most watched exercise instructors on YouTube. She is an editor and fitness expert at SparkPeople.com, America's #1 ranked weight loss and fitness website.
Follow the 28-day workout plan or pick from 12-, 20-, and 30-minute segments to customize your own workout every day. Three intensity levels in each segment allow you to get started regardless of your fitness level and to increase the challenge as your fitness improves. Get ready to trim extra inches, build lean muscle, and best of all, gain strength and confidence!
Equipment needed: hand weights and a mat
Customer Reviews
Most Helpful Customer Reviews
76 of 77 people found the following review helpful
Format:DVD|Amazon Verified Purchase
This review is based on my first 6 six days. Day 7 begins tomorrow ... WooHoo!
I am loving this 28-Day Bootcamp! This is what I wrote about my Day 1 experience on Sparkpeople.com "This was a little tougher than I thought, but a very good workout! Although I will admit the warm could be a workout [in] itself. I had to be careful with the grapevine/mambo turns as I was working out on carpet, so the turns were a bit of a challenge. I like the idea of clicking the day on the calendar that takes you to the workout. I originally thought I had to click the warm/workout/cool down separately. Nice feature."
I disagree with one of the posts that this dvd is not for beginners. Beginners can follow this fitness routine - Jewel, featured on the right, does an excellent job at the modifying the moves. And the moves can be modified even more. I have a shoulder/back injury so I'm limited with some of the moves. If you have never done a particular move before, of course it will seem difficult at first, but keep going, keep moving. If you find that you have two left feet, take your time, you WILL get it. If you work out on carpet, the mambo turns will be a challenge or just don't turn. I weigh 219, and consider myself an advanced beginner/intermediate exerciser.
I have nothing negative to say about this dvd. Coach Nicole's positive attitude upbeat attitude keeps you going and her cuing is excellent. The 28-Day Calendar is by far, the best feature I've seen - well structured! More fitness dvds should be like this. Just click and your right where you need to be to get started!
And Ditto on Exercise Junkie's review ....
EDITED TO ADD:
EDITED - On 1/28/2012 I completed the 28-Day Boot Camp dvd. I am happy to report that I successfully met my two goals.
The first was committing to ALL 28 days. Other than adding in a little cardio on rest days - I accomplished what I set out to do from the start, complete the program - no excuses, no distractions.
My second goal, which was to release 5 lbs. I was super excited when I finished Day 28 - the feeling that I accomplished is beyond words - it was a great feeling.
Sunday morning, 1/29/2012 - I stepped on the scale for my final weigh-in.
Start Weight - 219.4
Goal Weight 214
End Weight - 213.8
TOTAL RELEASED - 5.6LBS WooHoo! I did it I did it!!!
Although I did not take measurements, I can definitely feel a difference in my clothes. They fit just right, not snug or hug my body like before starting bootcamp.
Coach Nicole was easy to follow and her cuing was superb. I teetered between watching Jewel for modifications and toward the end of the 28 days I would try a few of the advanced moves. I was aiming for Progress NOT perfection.
Currently I am following another program for cardio, but incorporating the 28-day boot camp strength training. Although the strength training kicked my butt, it was just what the doctor ordered. I can see the definition in my arms and legs. Thanks Sparkpeople, Coach Nicole, Linsey and Jewel ... you ROCK!
I'm sure that most people look forward to the last day of any boot camp and I'll admit I was, but I am looking forward to Round 2 in March!
I am loving this 28-Day Bootcamp! This is what I wrote about my Day 1 experience on Sparkpeople.com "This was a little tougher than I thought, but a very good workout! Although I will admit the warm could be a workout [in] itself. I had to be careful with the grapevine/mambo turns as I was working out on carpet, so the turns were a bit of a challenge. I like the idea of clicking the day on the calendar that takes you to the workout. I originally thought I had to click the warm/workout/cool down separately. Nice feature."
I disagree with one of the posts that this dvd is not for beginners. Beginners can follow this fitness routine - Jewel, featured on the right, does an excellent job at the modifying the moves. And the moves can be modified even more. I have a shoulder/back injury so I'm limited with some of the moves. If you have never done a particular move before, of course it will seem difficult at first, but keep going, keep moving. If you find that you have two left feet, take your time, you WILL get it. If you work out on carpet, the mambo turns will be a challenge or just don't turn. I weigh 219, and consider myself an advanced beginner/intermediate exerciser.
I have nothing negative to say about this dvd. Coach Nicole's positive attitude upbeat attitude keeps you going and her cuing is excellent. The 28-Day Calendar is by far, the best feature I've seen - well structured! More fitness dvds should be like this. Just click and your right where you need to be to get started!
And Ditto on Exercise Junkie's review ....
EDITED TO ADD:
EDITED - On 1/28/2012 I completed the 28-Day Boot Camp dvd. I am happy to report that I successfully met my two goals.
The first was committing to ALL 28 days. Other than adding in a little cardio on rest days - I accomplished what I set out to do from the start, complete the program - no excuses, no distractions.
My second goal, which was to release 5 lbs. I was super excited when I finished Day 28 - the feeling that I accomplished is beyond words - it was a great feeling.
Sunday morning, 1/29/2012 - I stepped on the scale for my final weigh-in.
Start Weight - 219.4
Goal Weight 214
End Weight - 213.8
TOTAL RELEASED - 5.6LBS WooHoo! I did it I did it!!!
Although I did not take measurements, I can definitely feel a difference in my clothes. They fit just right, not snug or hug my body like before starting bootcamp.
Coach Nicole was easy to follow and her cuing was superb. I teetered between watching Jewel for modifications and toward the end of the 28 days I would try a few of the advanced moves. I was aiming for Progress NOT perfection.
Currently I am following another program for cardio, but incorporating the 28-day boot camp strength training. Although the strength training kicked my butt, it was just what the doctor ordered. I can see the definition in my arms and legs. Thanks Sparkpeople, Coach Nicole, Linsey and Jewel ... you ROCK!
I'm sure that most people look forward to the last day of any boot camp and I'll admit I was, but I am looking forward to Round 2 in March!
50 of 50 people found the following review helpful
Format:DVD
This DVD has so much variety--it's not just your basic curls and squats that you've seen 100 times before. Coach Nicole has created fun and unique exercise combinations that are interesting to do and you really feel them, too! I love the 28 day workout calendar on the DVD menu, and the plan itself has so much variety to keep you from getting bored and help create "muscle confusion". The 28-day plan starts with shorter workouts to ease you into exercise and progresses you gradually over four weeks to harder and longer workouts. The 30 Minute Challenge routine is the best--it uses dumbbells like a kettlebell and you really work up a sweat. I was skeptical that a single DVD could really show so many intensity levels as it claims to ("three intensity levels for every exercise"), but it really delivers!
54 of 55 people found the following review helpful
Format:DVD|Amazon Verified Purchase
This DVD features a 28 day planned calender, in which you click the box representing day 1 to day 28, to do the exercise (or rest) for that day. It looks like a regular calender with 28 little boxes. So, if you click the box for day 1, the cardio burst workout will appear for you to work out for about 22 minutes.
Here is the calender plan from day 1 to day 7.
Day 1 (22 minutes) Cardio burst
Day 2 (22 minutes) Short cardio-sculpt
Day 3 Rest (or cross train with another workout)
Day 4 (22 minutes) Cardio burst
Day 5 (22 minutes) Short cardio-sculpt
Day 6 Rest (or cross train with another workout)
Day 7 (22 minutes) Short cardio-sculpt
From day 8 to day 28, the workouts increase in intensity and variety. Times are approximate for this above section.
~~~
If don't want to follow the calender, you may customize your own workouts from the following list.
Warm up (6:14)
Cardio burst (12:24)
Short cardio-sculpt (11:56)
Tone & burn (21:12)
Total body challenge (31:12)
Cool down (4:44)
You may also play all (87:42) to work out for about 88 minutes.
~~~
This DVD seems designed to help people lose weight, with modifications for beginners and intermediate. This DVD is probably not intended for experienced exercisers.
For me, this was a basic, calm, easy, and almost sedate exercise workout when I did the "play all" workout which was about 88 minutes. (I have been exercising for a long while).
Coach Nicole instructs and works with two other young ladies. She explains clearly, with one lady showing the basic moves and another lady showing the more advanced moves.
A pair of light weights and a mat is needed for this DVD.
~~~
Here is a detailed breakdown. Most exercises or moves are listed.
1. Warm up (6:14): This is made up of basic aerobic moves, with a few high impact hops or jumps, and light stretches.
March in place
March forward & back with tap, with hop, and knee
Plie squat, with twist
Step & tap
Squat pulses
Jump rope, with hop (you don't need a jump rope)
Back tap
Lunge, with arm raise, with side stretch
2. Cardio burst (12:24)
March in place
Grapevine
Mambo, with turn
Side step to lunge, with reach, with balance
Side tap, back step
Jack & scissors jumps
Squat, with reach
Jab, cross, hook, hold, with step touch, knee, kick
Step tap, hop, punch, knee
Diagonal grapevine, push & pull, shoulder raise
Half jacks
3. Short cardio-sculpt (11:56): A pair of light weights are used.
Side leg drag
Squat, with shoulder work
Side tap, plie jump, with lateral raise
Biceps curl
Triceps kickback
Back tap to kick, back lunge to kiok
Bridge up & down
Plank to slow burpee, to burpee with hop
Push up, with rear raise
High knee march, skip, with rotation
Plank hold
Back & leg raise
4. Tone & burn (21:12): A pair of light weights are used.
Squat, with lateral raise, with front raise
Pivot & row
Diagonal steps, with hop
Biceps curl, with knee, with balance
Side bend & raise, with knee
Tap back, with hop, with lunge hop
Front lunge, with pass, with curl
Lateral raise & tap, with knee
Front raise & back tap, back raise, with knee
Curtsy squat, with side kick, with shoulder press
Biceps curl, with abdominal lean, with knee raise
Fly & crunch
Row, with triceps kickback, with modified knee plank, with plank
Three pulse squat, travel, jump
5. Total body challenge (31:12): A pair of light weights are used.
Squat, pick up weights
Squat, swing
Single leg squat & lateral raise, with back tap
Squat, clean & press
Windmill
Swing & side step
Front lunge, with press, with turn
Woodchop & twist
Bent over row, pulses
Lunge & curl, lunge hold
Fly variations, with bridge
Bridge & biceps, with leg raise
Crunch, reach twist
Side plank, with side crunch, with pulses
Plank on knees, with arm raise, with leg raise
Push up variations
Goal post, pulses
V steps, with arms with hop
6. Cool down (4:44): This is made up of light movements and stretches.
March in place
Side step
Back & chest stretches
March in place
Back tap
Leg & back stretches
Quad stretch
Shoulder stretch
Here is the calender plan from day 1 to day 7.
Day 1 (22 minutes) Cardio burst
Day 2 (22 minutes) Short cardio-sculpt
Day 3 Rest (or cross train with another workout)
Day 4 (22 minutes) Cardio burst
Day 5 (22 minutes) Short cardio-sculpt
Day 6 Rest (or cross train with another workout)
Day 7 (22 minutes) Short cardio-sculpt
From day 8 to day 28, the workouts increase in intensity and variety. Times are approximate for this above section.
~~~
If don't want to follow the calender, you may customize your own workouts from the following list.
Warm up (6:14)
Cardio burst (12:24)
Short cardio-sculpt (11:56)
Tone & burn (21:12)
Total body challenge (31:12)
Cool down (4:44)
You may also play all (87:42) to work out for about 88 minutes.
~~~
This DVD seems designed to help people lose weight, with modifications for beginners and intermediate. This DVD is probably not intended for experienced exercisers.
For me, this was a basic, calm, easy, and almost sedate exercise workout when I did the "play all" workout which was about 88 minutes. (I have been exercising for a long while).
Coach Nicole instructs and works with two other young ladies. She explains clearly, with one lady showing the basic moves and another lady showing the more advanced moves.
A pair of light weights and a mat is needed for this DVD.
~~~
Here is a detailed breakdown. Most exercises or moves are listed.
1. Warm up (6:14): This is made up of basic aerobic moves, with a few high impact hops or jumps, and light stretches.
March in place
March forward & back with tap, with hop, and knee
Plie squat, with twist
Step & tap
Squat pulses
Jump rope, with hop (you don't need a jump rope)
Back tap
Lunge, with arm raise, with side stretch
2. Cardio burst (12:24)
March in place
Grapevine
Mambo, with turn
Side step to lunge, with reach, with balance
Side tap, back step
Jack & scissors jumps
Squat, with reach
Jab, cross, hook, hold, with step touch, knee, kick
Step tap, hop, punch, knee
Diagonal grapevine, push & pull, shoulder raise
Half jacks
3. Short cardio-sculpt (11:56): A pair of light weights are used.
Side leg drag
Squat, with shoulder work
Side tap, plie jump, with lateral raise
Biceps curl
Triceps kickback
Back tap to kick, back lunge to kiok
Bridge up & down
Plank to slow burpee, to burpee with hop
Push up, with rear raise
High knee march, skip, with rotation
Plank hold
Back & leg raise
4. Tone & burn (21:12): A pair of light weights are used.
Squat, with lateral raise, with front raise
Pivot & row
Diagonal steps, with hop
Biceps curl, with knee, with balance
Side bend & raise, with knee
Tap back, with hop, with lunge hop
Front lunge, with pass, with curl
Lateral raise & tap, with knee
Front raise & back tap, back raise, with knee
Curtsy squat, with side kick, with shoulder press
Biceps curl, with abdominal lean, with knee raise
Fly & crunch
Row, with triceps kickback, with modified knee plank, with plank
Three pulse squat, travel, jump
5. Total body challenge (31:12): A pair of light weights are used.
Squat, pick up weights
Squat, swing
Single leg squat & lateral raise, with back tap
Squat, clean & press
Windmill
Swing & side step
Front lunge, with press, with turn
Woodchop & twist
Bent over row, pulses
Lunge & curl, lunge hold
Fly variations, with bridge
Bridge & biceps, with leg raise
Crunch, reach twist
Side plank, with side crunch, with pulses
Plank on knees, with arm raise, with leg raise
Push up variations
Goal post, pulses
V steps, with arms with hop
6. Cool down (4:44): This is made up of light movements and stretches.
March in place
Side step
Back & chest stretches
March in place
Back tap
Leg & back stretches
Quad stretch
Shoulder stretch
Most Recent Customer Reviews
5.0 out of 5 stars
Love it
This is a great workout! I love the pace and enjoy doing this every other month or so! I like the changes you can choose or follow the plans.
Published 2 days ago by J. Hyatt
5.0 out of 5 stars
Keeps you motivated!
Coach Nicole really delivers with this work out dvd.
In general, I dislike exercise videos. Read more
In general, I dislike exercise videos. Read more
Published 3 days ago by stephen woody
5.0 out of 5 stars
Great at-home workout
No fancy moves or weird exercise equipment, just a good heart pumping workout at home. I recommend Coach Nicole's DVDs.
Published 7 days ago by rda
5.0 out of 5 stars
great weight loss helper
just what a person needs to help motivate and keep them moving fun to learn with them easy to follow
Published 12 days ago by RD North
5.0 out of 5 stars
Great Fitness Video
Work out with Nicole. She's a sweet heart and she will get you sweatinng and in shape. Nothing difficult, just very effective!
Published 18 days ago by Leonard Marasco
4.0 out of 5 stars
Good kick start
This is a good kick start to an exercise plan. I haven't used it in a while because I started running, but it is a great workout to do at home. Read more
Published 21 days ago by Wendi Alsobrooks
3.0 out of 5 stars
I watched the Boot Camp on the internet and it was better
The disc would not play on some of my machines and when I got it to play it wasn't broken down in days but a straight workout .
Published 22 days ago by Edward Kelly
3.0 out of 5 stars
Not as good as
fit, firm and fired up.
I like the workout format of the other title so I thought I'd try this one. Too many complicated moves, I didn't really like it.
I like the workout format of the other title so I thought I'd try this one. Too many complicated moves, I didn't really like it.
Published 24 days ago by Josh
5.0 out of 5 stars
Great boot camp!
I did the 28 day boot camp for 28 days and i loved it! Love the different workout LEVELS. You adjust it to you. Coach Nicole was great - loved it!
Published 29 days ago by iluv2read17
1.0 out of 5 stars
Bad for the Uncoordinated
If you are really good at dancing then this is probably the boot camp for you. If you are like me and posess two left feet and no coordination. Then it is not for you. Read more
Published 1 month ago by Erin A. Smith
