Boot Camp

12-week starter plan

Start with one session a week, and move to two. Always warm up.

1. Week 11 class of 45 to 60 minutes; scale the exercises to suit you, and build effort by 10% over the weeks
2. Week 21 class of 45 to 60 minutes; scale the exercises to suit you, and build effort by 12% over the weeks
3. Week 31 class of 45 to 60 minutes; scale the exercises to suit you, and build effort by 14% over the weeks
4. Week 41 class of 45 to 60 minutes; scale the exercises to suit you, and build effort by 14% over the weeks
5. Week 52 classs of 45 to 60 minutes; scale the exercises to suit you, and build effort by 16% over the weeks
6. Week 62 classs of 45 to 60 minutes; scale the exercises to suit you, and build effort by 18% over the weeks
7. Week 72 classs of 45 to 60 minutes; scale the exercises to suit you, and build effort by 20% over the weeks
8. Week 82 classs of 45 to 60 minutes; scale the exercises to suit you, and build effort by 20% over the weeks
9. Week 92 classs of 45 to 60 minutes; scale the exercises to suit you, and build effort by 22% over the weeks
10. Week 102 classs of 45 to 60 minutes; scale the exercises to suit you, and build effort by 24% over the weeks
11. Week 112 classs of 45 to 60 minutes; scale the exercises to suit you, and build effort by 26% over the weeks
12. Week 122 classs of 45 to 60 minutes; scale the exercises to suit you, and build effort by 26% over the weeks

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 7 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Low to moderate Approximate UK prices.

• Trainers
• Weather-appropriate clothes
• A class fee (about £5 to £12)

Frequently asked questions