Bootcamp workouts combine cardio with strength training for an intense, high energy workout session that will have your heart pumping. With military-like foundations, they typically pair strength training exercises like pushups, lunges, and squats, with running, jumping, and other high-intensity aerobic movements. Bootcamps provide a full body workout that challenges both your mind and body, and makes you stronger all around. Although many bootcamp workouts are done in a class environment, they can also be done at home to work with your schedule. Here are five full body bootcamp workouts to boost your strength.
What Are the Benefits of Bootcamp Workouts?
1. Full body workout. Bootcamp workouts are designed to work the upper body, lower body, and core. They strengthen your entire body, stressing several muscle groups in a single workout to ensure you see results more quickly.
2. Builds muscle. Strength training is an amazing way to build muscle. Muscle burns calories faster, resulting in a faster metabolism. Plus, strength training tones and shapes your muscles so you look and feel great. You’ll feel yourself getting stronger with every bootcamp workout you do.
3. Burns calories. By doing short bursts of exercise mixed with rest, you’ll burn a ton of calories. Even during short rests, the calorie-burning never drops down much before you start your next burst of exercise. By combining several intense exercises into one challenging circuit, bootcamps are extremely effective for losing weight.
4. It’s considered HIIT. Most bootcamp workouts mix periods of vigorous activity with short rest breaks so are considered high intensity interval training. HIIT workouts maximize fitness gains in the shortest period of time and typically burn more fat than other workouts. HIIT is also known to be amazing for your cardiovascular system and overall health.
5. Boosts metabolism. HIIT style workouts continue burning calories and increasing your metabolic rate even after the workout is over. And since strength training builds muscle, the more muscle you have, the higher your metabolism will be.
6. Improves mental health. High intensity workouts flood your body with endorphins, which reduces stress, anxiety, and depression. Endorphins, combined with a better metabolism, also give you an energy boost, so you’ll feel more lively day to day!
5 Workout Essentials to Invest In
5 Full-Body Bootcamp Workouts
1. The Ultimate 30-Minute Total Body Bootcamp Workout! | Sydney Cummings Houdyshell
Ready for a full body blast? This 30 minute bootcamp workout is suitable for all fitness levels from beginners to advanced. It will leave you feeling stronger without any cardio, with exercises like hammer curls, deadlifts, tricep extensions, and deficit lunges. You’ll need dumbbells as well as a workout mat and she also uses an exercise step platform for the last exercise.
2. Torch Calories with This Cardio and Toning Boot Camp | Class FitSugar | POPSUGAR Fitness
This bootcamp workout combines strength training with cardio moves and no muscle will go unworked! It’s fast-paced, but don’t worry- if you’re a beginner, they offer modifications for each move. You’ll need a pair of medium-weight dumbbells (between five and 10 pounds)- get ready to tone your entire body! You’ll do moves like lunges with a twist, chest presses with a bridge, and squat drop and thrusts for a serious sweat.
3. Total Body | HIIT BOOTCAMP Workout | Heather Robertson
Get ready to target every muscle group with this total body bootcamp workout! You’ll also increase your heart rate so you’ll be building strength and burning fat fast. You’ll need dumbbells (she uses a small set (five pounds) and a medium set (10 pounds), and a stability ball for this workout). She’ll take you through three different timed circuits and exercises including weighted squats, side raises, and t-push ups.
4. 40 Minute Full Body Bootcamp Workout | Sydney Cummings Houdyshell
Get ready to work with this 40 minute sweat sesh! You’ll do 30 seconds of work followed by 15 seconds of rest for every exercise superset, and you’ll complete three rounds of each exercise before moving onto the next. You’ll get your heart rate up with challenging moves like switch jumps and squats, heel tap jacks, over and under hand rows, and press jacks. Along with your choice of dumbbells, she also uses an exercise bench.
5. 45-Minute Bootcamp | Strength & Cardio | Low Impact Modifications | Dumbbell Workout | RC Fitness Official
This bootcamp workout combines traditional bodyweight cardio HIIT exercises with dumbbell strength training for a well-rounded, full body workout. You’ll do seven rounds of work, with 45 seconds on followed by a 15 second rest. The dumbbell rounds include compound muscle movements to maximize your time and energy for ultimate fat burning and conditioning! They offer modifications for the more challenging exercises and all you need is dumbbells.
If you’re looking to get into bootcamp workouts, we hope you loved these videos you can do at home!
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