Boot camp workouts are fun and efficient because they are designed to incorporate both cardio and strength with little rest in between exercises. The workouts rely mostly on calisthenics, utilizing your body weight and incorporating your whole body. A study conducted by the American Council on Exercise found that the average person burns 600 calories per hour during a boot camp-style workout, "so boot camp is an excellent way to enhance aerobic capacity and help control body weight."
Jumping Jacks
Effective exercises do not have to be complex. Return to the basics with jumping jacks, which are efficient because they incorporate your whole body. For maximum benefits, be sure to jump in and out completely and swing your arms up and down through the full range of motion. "Women's Health" magazine suggests using interval training to get the most out of your workout. Combine jumping jacks with squats to minimize rest time and maximize your time and efforts. For example, perform jumping jacks from 30 seconds to one minute and immediately move onto 10 to 12 squats. Repeat this cycle two to three times before resting.
Squats
Squats target your lower body and are a valuable yet simple addition to your boot camp routine. Stand with your feet about shoulder width apart and your toes pointing forward. Leaning back on your heels as if you are going to sit down on a chair, bend down at the knees, ensuring your knees do not go past your toes. Squat down as far as you can or until your knees are at a 90-degree angle and return to your standing position.
Jump Rope
Work up a sweat with this intense cardiovascular activity. You can still reap the benefits of this activity even if you do not have a jump rope by simply swinging your arms and jumping up and down as if you did. Vary the intensity, duration or type of jump to take full advantage of the exercise. For example, jump with two feet for one to two minutes followed by one to two minutes of alternating legs using less intensity. Repeat this cycle three to four times.
Push-ups
Push-ups are an effective exercise for a boot camp-style workout that target your chest, triceps, shoulders and core. If you are a beginner, start on your knees, and start on your toes if you are immediate or advanced. For both positions, begin with your hands shoulder width apart and your back straight and flat. Lower your upper body down by bending at the elbows and bringing your chest toward the ground. To increase the intensity, put your feet on a bench or step so that your feet are higher than your upper body.
Crab Walking
Stick with this simple activity for a challenging exercise that incorporates both cardio and strength components. Begin in a sitting position with your hands to the side of you. Raise your body up, keeping your hands and feet on the ground until your torso is in a straight line with your legs. Walk yourself backward, leading with your hands and using your hands and feet to propel you. Change up this exercise by walking yourself forward, leading with your feet and add intensity by increasing your distance or duration.
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