Bootcamp HIIT class plan template
A 42-minute bootcamp hiit class in 6 sections. Two timed circuits with a real break between them: warm-up, cardio rounds, recovery, strength rounds, core finisher, cooldown. Use the structure below as it is and fill each section with activities you already teach.
Written by Flowfetti's founder, a working Pilates and Yin yoga instructor who invoices studios every week. Updated 27 September 2026.
| Section | Minutes | Shape | Example activities |
|---|---|---|---|
| Warm-up | 5 | 3 activities each class. | Jumping jacks, High knees, Arm circles, Bodyweight squats |
| Cardio Rounds | 12 | 4 activities, 40s work and 20s rest, 3 rounds. | Burpees, Mountain climbers, Jump squats, Skaters |
| Recovery | 2 | A break: nothing to teach, just time held. | - |
| Strength Rounds | 12 | 4 activities, 45s work and 15s rest, 3 rounds. | Push-ups, Renegade rows, Shoulder press, Tricep dips |
| Core Finisher | 6 | 3 activities each class. | Plank, Russian twists, Bicycle crunches, Leg raises |
| Cooldown | 5 | 2 activities each class. | Quad stretch, Hamstring stretch, Chest opener, Child's pose |
| Total | 42 | ||
How to make it yours
Change the minutes to fit your timetable, rename any section, and replace the examples with the activities you teach best. Keep a longer list for each section than you need, then pick a different few each week. The class stays well paced and never gets stale.
More templates: all free class plan templates.
Teach this bootcamp hiit class from your own library
In Flowfetti this template becomes your class format in one tap, with a starter set of activities. Then it builds a fresh plan every time, and Teach Mode keeps time while you teach.
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