You can find some type of boot camp program at any local park or neighborhood. Designed around military boot camp, these workouts burn a lot of calories in a short period by moving quickly from one exercise to another. Boot camp workouts incorporate simple basic exercises to target the whole body and fit into even the busiest of schedules.
Squats and Lunges
Using the large muscle groups in the lower body with squats and lunges makes great boot camp exercises. A basic squat starts with the feet hip-width apart and feet parallel. Sit with your hips back, and bring your torso forward while bending your knees. Lower so your thighs become parallel to the floor. Vary the squat by bringing your hands behind your head, called a prisoner squat, or above your head in a "Y" position. Lunges start with your feet far apart in a staggered position. Bend both knees until the back knee almost touches the floor. Keep your torso straight and return to the start position. Step forward, backward or sideways for lunge variations.
Push-ups and Pull-ups
Incorporate body weight movements for the upper body to maximize fat burning. Push-ups and pull-ups encompass almost every muscle group in the upper body. Push-ups start in a plank position on your hands and knees or toes. Place your hands slightly wider then your shoulders and lower your body toward the floor, keeping your torso straight. Press back up to the starting position. Many people find pull-ups difficult, but they are great for developing upper body strength. Grab a bar at either slightly wider than your shoulders or shoulder-width apart. Pull up your body so your head passes your hands. Lower to the starting position. Use a machine to modify this, or have a partner assist you.
Burpees and Mountain Climbers
Including cardiovascular exercise in your boot camp makes for a complete workout. Burpees start in a standing position. From there, squat down, place your hands on the floor and jump your feet back into a push-up position. Perform one push-up and jump the feet back to the squat position. Upon standing, jump as high as possible, land and repeat. Mountain climbers, start from a plank position on your hands and toes. Bring one knee in toward your chest. Alternate at a very rapid pace, bringing your knees in toward your chest.
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