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Boot Camp Physical Exercises

May 12, 2011 | By Victoria Weinblatt
Boot Camp Physical Exercises
Photo Credit Mike Powell/Digital Vision/Getty Images

Boot camp is the fitness component of the U.S. Army's basic training program. It is designed to get new military recruits into shape quickly. You can take boot camp classes modeled after these exercises at your gym, community center or with a private instructor. It consists of military-style physical exercises designed to build your strength and increase cardiovascular endurance. Other benefits of boot camp include getting outdoors and a sense of camaraderie among the people in your class.

The Routine

Boot camp exercises offer participants a structured routine designed to give you a high intensity workout. An instructor typically leads the activities in a group setting outdoors or indoors. Exercises are military-style and very "back to basics." Anticipate doing calisthenic exercises like jumping jacks, squat thrusts, pushups and situps. The format commonly employs interval training circuits, which means doing a series exercises that alternates cardiovascular and strength-training moves to complete one set.

Calories Per Hour

Doing boot camp physical exercises burns up to 600 calories an hour, according to a study commissioned by the American Council on Exercise and performed by scientists from the University of Wisconsin. Twelve participants prepared for the test by practicing a boot camp workout video at home until they were comfortable following the choreography. When they came in for the test, participants burned about 9.8 calories per minute during the boot camp workout video.

Aerobics

Boot camp aerobics uses a combination of exercises to build endurance and strength. During this 40-minute workout designed by the U.S. Airforce, participants wear weight vests while performing a 10-minute warmup, along with pushups, jumping jacks and aerobic step movements. Participants also carry sandbags short distances and heavy pipes for one-third of a mile. The class ends with stretching.

Squat Thrusts

A squat thrust is a series of movements performed in rapid succession. It's a full-body integrated cardiovascular and strength-training exercise. Start in a standing position. Squat down, place your hands on the floor shoulder-width apart and kick back to extend your legs behind you and place your body in plank position. Jump your knees back between your hands to a squat and jump up. As you land, crouch down into your next squat and repeat the sequence. As a modification, you can do one or more pushups when you are down in plank position. Perform squat thrusts according to directions from your boot camp instructor. Since squat thrusts are considered a cardiovascular activity, it's common to do squat thrusts for a given time period -- say one or two minutes -- in a boot camp workout.

Pushup

Boot camp style workouts use pushups to strengthen your arms and upper body. When your instructor says, "Drop and give me 20!" position yourself face down so only your palms and toes are touching the ground. In the upward phase of the pushup your body forms a line from the crown of your head to your heels; straighten your elbows and place your palms wider than your shoulders. To get into the downward phase of the pushup, bend your elbows up to 90 degrees. Return to the upward position to complete one repetition. The number of pushups you should do depends on your fitness level.

References

Article reviewed by Lynda Moultry Belcher Last updated on: May 12, 2011

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