To succeed in the military, you have to be tough. Recruits undergo grueling training to get their bodies in top shape. They go through exercise after exercise: push-ups, sit-ups, jumping jacks, pull-ups squats and burpees.
Boot camp training takes military training out of basic training and into gyms and homes around the world. This program combines several intense exercises, each performed for 30 to 60 seconds, with only a few seconds of rest between each exercise. The goal is to build strength and endurance.
One of the reasons bootcamp programs are so popular is that they work all muscle groups, can be done anywhere and require no equipment.
Intensity Level: High
Because bootcamp training involves a rapid sequence of movements, it is fast-paced and fairly intense.
Core: Yes. The cardio portion of the workout burns fat, while exercises such as planks, pull-ups and sit-ups work the abdominals and other muscles in the body.
Arms: Yes, this workout includes many different exercises for the arms. Some, like biceps and triceps, can be done with hand weights or balls. Others, like push-ups and planks, use your body weight to strengthen the muscles.
Legs: Yes. Many bootcamp programs include squats, lunges and other leg exercises.
Buttocks: Yes, this program includes a variety of exercises for the buttocks, including squats and lunges.
Back: Yes. Bootcamp works all major muscle groups in the body, including the back.
Flexibility: Yes. Bootcamp programs usually include stretching exercises. Some also include yoga exercises.
Aerobics: Yes. Bootcamps include a lot of strenuous exercises, such as jumping and climbing. And because you’re moving through the sequence so quickly, you’re breathing hard – and sweating hard.
Strength: Yes. The exercises are designed to strengthen the muscles of the entire body.
Sport: No. This is a fitness program, not a sport.
Low impact: No. Many of the exercises involve running and jumping.
What else do I need to know?
Cost. If you don’t do the bootcamp yourself at home, you’ll have to pay for a DVD or invest in a class to attend.
Good for beginners? Yes, if your trainer shows you how to do the moves and lets you set your own pace.
Outside. Yes. You can do bootcamp anywhere there’s room, like a park, playground or your backyard.
At home. Yes. The bootcamp moves are easy enough to do on your own or with a training video.
Do you need any equipment? No. The exercises are primarily performed with body weight, but some bootcamp programs also use hand weights, medicine balls or other fitness equipment.
Bootcamps are a great way to lose weight fast and get in shape, but there are a few things to know before you sign up:
It’s intense. It works all major muscle groups, including the core, and also provides a great cardio workout.
It’s not for you if you don’t like to sweat. While you can do the exercises at your own pace, you’ll get the most out of them if you give it your all.
Be careful not to injure yourself. Warm up before and cool down after boot camp. Perform the exercises exactly as your coach says. If you are not sure, ask.
You’ll definitely shed unwanted pounds and improve your cardio condition. Before you start, ask your doctor if exercise is right for you.
If you have diabetes, you will burn calories and lower your blood sugar. Ask your doctor if you need to change your diabetes treatment plan. If you have nerve pain or damage from diabetes, you may need to regulate strenuous exercise.
Do you have high blood pressure or high cholesterol? Aerobic exercise such as boot camp can help reduce blood pressure and cholesterol levels, but you should start slowly if you have these or other risk factors for heart disease or other medical problems.
If you already have heart disease, your doctor may recommend that you start exercising as part of a cardiac rehabilitation program.