Bootcamp Workout

Bootcamp Workouts

Bootcamp workouts are designed to help the body get in shape the same way soldiers do when they attend Bootcamp. These workouts work the entire body and challenge the participant to take his or her body to the limit.

Boot camp workouts are a very efficient way to burn calories and lose weight. The metabolism is also boosted which is also helpful in loosing weight. Since it is an aerobic exercise, the heart is strengthened and the risk of cardiovascular disease is decreased. Boot camp workouts can also increase bone density which reduces the risk of osteoporosis.

Cost: $0 to $100

Fortunately, Bootcamp workouts require little more than your own body, and are thus quite cheap to perform. Save some of your budget for exercise clothes, shoes, and some simple equipment like exercise balls.

Activity Locations: Primarily Outside

One of the features of Bootcamp workouts is that they are typically performed outdoors. However, there is nothing to stop you from performing many of the exercises inside during bad weather.

Types of Movements

A boot camp workout can involve a wide variety of different exercises which are designed to work the entire body. The important thing is not to stop between exercises. This keeps the heart rate up. A person can go directly from push ups to sit ups to lunges. Any exercise can work but some suggested exercises include push ups, sit ups, lunges, squat thrusts, plyo-jacks, jumping jacks, and ski jumps. This should last about ten minutes. It should be preceded by a warm up which should include walking or another light cardio workout. After it is finished, a cool down should be used which also could be walking or another type of light cardio workout.

The boot camp workout is designed to work all the main muscle groups due to the rotation of different exercises. These should include the quadriceps, biceps, triceps, thigh, calf, hip, stomach, and back muscles.

Mental and Physical Requirements

To get the maximum benefits from Bootcamp exercises, you should be in reasonable physical shape before beginning. However, Bootcamp can be adjusted for almost any level of current physical fitness, or to accommodate injuries or medical conditions. As always, check with your doctor before engaging in any regular physical activity.

Equipment Requirements

  • Comfortable Clothing
  • Exercise Ball
  • Medicine Ball
  • Weights

Mental and Physical Benefits


  • Improved Mood
  • Reduced Anxiety
  • Decreased Stress
  • Improved Self-Esteem
  • Improved Focus


  • Weight Loss
  • Improved Immune System
  • Better Cardiovascular Function
  • Increased Resilience
  • Decreased Blood Pressure

Aerobic Effect

Bootcamp Workouts

This workout should keep the heart rate up for an extended period of time and increase the body's oxygen concentration. An aerobic Bootcamp workout routine not only targets improvements in cardiovascular endurance, but muscular toning and sculpting as well.

Little equipment is required in order to perform a Bootcamp workout. However, comfortable workout clothing is beneficial as you will want to be able to move about freely.

Exercise balls can be used to do variations on push ups or other exercises. Other equipment can be used as well as long as it aids the continued exercise routine without adding breaks.