Boot camp-style workouts have been popular for years because they offer a varied workout that is both challenging and fun. The workouts involve calisthenics such as push-ups, jumping jacks, squat jumps and other body weight exercises, and you work your entire body by going from one exercise to another with little rest in between. An American Council on Exercise study found that "the average exerciser burns approximately 9.8 calories per minute during a typical boot camp workout."
Squat Jumps
Squat jumps not only strengthen your legs, but they provide a cardiovascular workout as well. To perform a squat jump, squat down--bending at the knees and making sure your knees do not go past your toes. From there, use the power in your legs to jump up as high as you can. This exercise is effective because you can burn a lot of calories and build muscle at the same time. According to "Shape" magazine, the more lean mass you have, the higher your resting metabolic rate will be. A higher resting metabolic rate burns more calories at rest.
Mountain Climbers
Mountain climbers are an intense boot camp exercise that involve your legs, core, chest and shoulders while providing moderate to high-intensity cardiovascular training at the same time. Start in a plank position on your hands and feet, making sure your body is aligned from your head to your toes. Alternate bringing each leg in toward your chest without resting in between repetitions.
Push-ups
Push-ups are an excellent exercise to perform in a boot camp-style workout because they can be modified to be easier (performed on your knees) or more difficult (on your feet) and they require no equipment. Push-ups provide a lower-intensity exercise, yet you still are increasing muscular strength.
Jumping Jacks
Getting back to the basics of jumping jacks gets your whole body moving, improves your cardiovascular endurance, strengthens your legs, arms and core and promotes bone strength through the high-impact activity of jumping up and down. The high-intensity level burns a lot of calories in a short period and also improves your physical fitness and aerobic endurance.
Crunches
Crunches target your core and can be incorporated easily into a boot camp workout. When performing a crunch, make sure to activate and contract your core muscles by bringing your belly button to your spine. Place your hands behind your head, keeping your elbows wide and your chin slightly up to avoid neck strain.
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