Bootcamp workouts are fast-paced and intense exercise programs designed to challenge your strength, endurance, and overall fitness. Developed from military-style training, a bootcamp workout combines aerobic exercises, bodyweight movements, and gymnastics drills, and is perfect for anyone looking for an intense and dynamic workout.
Although a bootcamp workout is a great way to find a challenge and push yourself to the next level, it is important to remember that it can be very high intensity, and if you’re not used to it, it’s important to start slow and increase intensity gradually. Here, we look at why and how to push yourself with a high-intensity bootcamp workout.
What is a Bootcamp Workout?
A bootcamp workout is a fitness boot camp that combines elements of strength training, classic military-style training, and aerobic exercises to achieve a great physical challenge. Bootcamp workouts are perfect for someone looking for an intense session and a good workout, as they include elements of running, jumping, pushups, squats, climbing, and more.
Why Do High-Intensity Bootcamp Workouts?
Although a few may take part in bootcamp workouts just to have a bit of fun, the main reason people opt for a bootcamp format is because they want an intense and challenging workout. Bootcamp workouts boost metabolism, promote weight loss, reduce fat, improve muscle strength and endurance, and, most importantly, provide an intense workout that makes you sweat. The high intensity also helps to challenge you mentally, as well as physically.
Getting Started With a Bootcamp Workout
If you are just starting out with a bootcamp workout, it is important to stay in your own comfort zone and work your way up. You don’t need to reach a certain level of fitness or technique to make the most of a bootcamp, you just need to be willing to challenge yourself. It’s important to start slow and build up the intensity gradually—this will help to prevent any injuries and ensure that you get the most of out of the session. Although a good bootcamp session will be tough, it definitely shouldn’t be impossible.
Basic Bootcamp Workout Moves
There are lots of different exercises you can include in your bootcamp workouts, including bodyweight exercises, cardio, and resistance training. Here, we look at some basic bootcamp moves to get started with:
• Push-ups: Push-ups are one of the classic exercises used in a bootcamp workout. Start in a plank position, with your arms straight and your legs slightly spread. Lower yourself to the floor, keeping your body in a straight line, and then push yourself off the floor and back to the starting position. To make push-ups harder, try a push-up with your feet elevated on an exercise mat or a bench.
• Squats: Squats are a fantastic exercise for strengthening your legs, improving balance and increasing flexibility. Sit down with your feet shoulder-width apart and your hands held in prayer position. Push down with your feet as if you are trying to move the ground and bend your knees, as if you’re trying to sit down in a chair. Keep your back straight and hold the position before pushing up with your feet and returning to the starting position.
• Jumps: Jumps are an important element of a bootcamp workout and involve movements such as jump squats, box jumps, and single leg jumps. For a jump squat, start with your feet shoulder-width apart and your arms extended out to your sides. As you squat down, swing your arms and jump up with force, landing softly on your feet.
• Burpees: Burpees are great for a full-body workout and they involve no equipment, making them perfect for an outdoor bootcamp session. Start in a standing position and then move into a low squat. Place your hands on the ground, hop or step your feet back into a plank position and perform a press-up. Move your feet back towards your hands and then leap up in the air for the finishing move.
• Lunges: Lunges are perfect for a bootcamp workout and involve stepping forward or backward and bending the legs. Start standing and then take a step forward with one leg, whilst bending both knees at a ninety-degree angle. Push off with your feet and return to the starting position. To make the lunge harder, add a jump into the move.
• Plank: Plank is a classic exercise that helps to improve core strength and stability. Start in a press-up position and then shift your weight onto your forearms, keeping your core and legs tight. Hold the position for as long as you can to feel the burn.
Benefits of Bootcamp Workouts
Bootcamp workouts are intense and they offer a wide range of benefits, including:
• Improved Fitness: Bootcamp workouts are tough, but they can make a huge difference to your fitness levels. As they’re full-body workouts, they enable you to boost your heart rate, strengthen your muscles, and improve your flexibility and balance.
• Weight Loss: High-intensity bootcamp workouts are great for weight loss and are ideal if you’re looking for an intense fat-burning session. As your heart rate stays high for the duration of the workout, your body will continue to burn fat even after you’ve finished.
• Improved Strength: Bootcamp workouts are great for improving strength and muscle tone. With a combination of aerobic exercise and strength training, you are not only able to improve cardiovascular endurance and strength, but also move your muscles with speed and agility.
• Variety: Bootcamp workouts can never get boring! As they usually involve a combination of resistance training and aerobic exercises, you are able to challenge yourself in numerous ways.
Safety Tips for Bootcamp Workouts
Although a good bootcamp session can be incredibly rewarding, it’s important to be aware of your own injury risk, and that of other people taking part. Before starting a bootcamp workout, make sure you:
• Warm up: Warming up is essential for an effective bootcamp session. Jog slowly for a few minutes and then progress to dynamic stretches to get the heart rate up and reduce the risk of injury.
• Stay Hydrated: Make sure that you have plenty of water with you during a bootcamp session, as it will help to keep your energy levels up and prevent dehydration.
• Listen to your body: Pay attention to your body and stop if you feel any pain. If any exercise feels too difficult, take a break and move on to something else.
• Don’t compare yourself to others: Bootcamp workouts can be competitive, but the most important thing is that you stay within your limits and do what works for you and your body.
A bootcamp workout can correct your breathing, body posture, muscle length and strength, as well as helping to improve performance and reduce injury risk. Not only do bootcamp workouts provide an intense and rewarding challenge, but they also offer a range of health benefits. Before you start, it’s important to be aware of your injury risk and make sure you stay in your comfort zone. As long as you start slow and build up intensity gradually, it won’t be long before you can move on to more challenging exercises. The key to success is challenging yourself and having a bit of fun too!
