3 Intense Bootcamp Workout Routines You Can Do at Home

Cross-training at early morning outdoors, young man doing push ups looking away, workout, exercise

Source: iStock

Bootcamp-style training is all the rage right now, and for good reason. It helps you get fit fast. By combining cardio, agility, and strength in quick interval circuits — your body is worked to the core — helping you burn maximum calories and see big results. Plus, the beauty of this training style is it requires little to no equipment, so you can essentially get a workout in any time, anywhere. If you’re ready to build your bootcamp bod but aren’t prepared to give up the scheduled time (or cash) for weekly classes, good news, you don’t have to. You can create your own bootcamp at home by following one of these routines.

1. The ultimate bootcamp workout

Featured in Men’s Fitness, this workout will help you burn 500 calories by completion. But your burn doesn’t end there — it’ll boost your metabolism, helping you continue to cut calories long after the workout is complete.

Warmup: Do each of the following moves for 30 seconds unless otherwise noted

  • Quick jumping jacks
  • Windmills
: Stand with your feet wide, while your arms extend at shoulder height. Stretch your right arm across your body and touch your left toe. Return to your original position. Then alternate.
  • Butt kicks
  • High knees
  • Overhead squats to march
: With both arms straight above your head, drive hips back and lower tailbone toward the ground. Then drive hips forward and up. Go back to standing. Kick your right leg up and bring left hand across body to right foot. Alternate for 30 seconds.
  • Reverse lunge with arm raise (hip flexor stretch): 
Stand with feet shoulder-width apart. Step right foot back into lunch. Raise both arms over head and lean back. Return to standing and repeat five times on each side.
  • Spider steps: Start in a pushup. Place right foot slightly outside of right hand, drive ups forward. Return to pushup. Alternate between sides for 30 seconds.
  • T push-ups: Start in pushup position. Lower chest to the ground while core is engaged. Push back up. Rotate right hand upward while pivoting feet until both heels touch the ground. Place hand back down and alternate for 30 seconds.

Workout: Complete first circuit three times before moving to the second.

1st circuit

  • Kettlebell swings: Stand with your feet slightly wider than hip width, with toes pointed a bit out and shoulders down. Hinge back at your hip, let arms swing between your legs like a pendulum. When forearms reaches inner thighs, swing kettle bell forward and above head. Complete 3 sets of 25 reps.
  • Sandbag pause squat: Stand with feet hip width. Keep elbows up in front as high as possible. Push hips back and lower tailbone to floor. Once you reach parallel position, hold for 2 seconds. The return to starting position by pushing your heels into ground and drive hips up. Complete 3 sets of 15 reps.
  • Burpee with overhead clap (bottom of rep): From standing position squat down placing your hands on the ground. Hop both feet back into plank position keeping your core engaged and your back flat. Lower your chest to the ground until you’re completely on your stomach. Release your hands from the ground and, while keeping your head in neutral spine position, clap both hands above the crown of your head.  Return your hands outside of your shoulders, engage your core, and lift your body back to pushup position. Hop both feet forward at shoulder width while pushing your upper body back.  Return back to standing position and repeat. Complete 3 sets of 12 reps.

2nd circuit

  • Medicine ball overhead rotational slams: With the medicine ball overhead, rotate your torso to the right. With your toes facing forward, bring the ball down as quick as possible and bend into a squat. When the bal reaches waist height, release it by slamming it into the ground. Catch the ball as it bounces back up and then, without pausing, return the ball back overhead. Complete on the other side. Repeat for 2 sets of 16  reps.
  • Stair sprints: First, find a set of stairs for this move. Then sprint up the stairs, keeping your toes up and driving your knees high. Keep your chest over your thighs and drive your arms forward and back. Remember to keep your arms at 90 degree angles. Once you reach the top of the stairs, walk back down under control. Repeat 4 sets of 6 reps.
  • Sandbag push presses: Stand with your feet hip width and your sandbag resting across the front of your shoulders and across your chest. Keep your elbows in front of you and slightly lower than shoulder height. Bend your knees slightly and and drive up through your hips, pressing the sandbag overhead. Then reposition the sandbag by softening your knees. Complete 2 sets of 12 reps.
  • Split squat jumps: Begin in a lunge position with your right foot forward, left foot back, and knees at 90 degrees. Keeping your arms behind you, drive both feet into the ground throwing both arms forward and jumping as high as possible. At the highest point, scissor your foot so your right foot is now behind and left foot is forward. Land in lunge with arms behind you. Complete 2 sets of 10 reps (for each leg).
  • Lateral bear crawl push-ups: Begin in pushup position, with core engaged and back flat. Shift to your right. Place your right hand and foot 4 inches outside of your right shoulder. Then bring your left hand and foot back to shoulder width. Repeat for one more cycle and then do a pushup. Travel back to the left for two cycles and then do another pushup. Complete two sets of 16 reps.

2. The heart rate-boosting, calorie-burning, body-toning routine

Source: Thinkstock

In addition to providing you with an incredible workout, Health’s routine only takes 30 minutes to complete!

  • Jump rope drill: Stand with legs bent slightly, arms bent, and hands at your sides. Start jumping, leaving only a few inches between your feet and the floor while you  jump. Continue for 1 minute and 30 seconds.
  • Squats: Stand with your feet hip distance and arms at your sides. Keep your back straight and squat down by bending both your knees and dropping your hips like you’re sitting in a chair. Make sure you keep all your weight directly over your heels. Bend your legs 90 degrees, then return to the starting position. Repeat for 2 minutes.
  • Lunges: Stand with your feet together and hands on hips. Step your left foot forward 3 feet, and keep your left knee slightly bent. Balance on the ball of your right foot with your shoulders lined up over your hips. Bend both knees to lower your body until both your legs are at 90 degree angles. Return to standing. Repeat for 30 seconds on each side.
  • Vertical leg crunches: Lie on your back on a mat with your legs and arms straight. Keep your kegs together and lift your heels upward until your feet are above your hips. Raise your arms and point to your toes. Flex your ab muscles to lift your upper body until your fingers are close to your toes. Lower your upper body. This is one rep. Complete as many reps as you can in 30 seconds.
  • Box-and-reach drill: Begin in the same position as Vertical Leg Crunches. Tighten your abs and reach over outside of your right thigh with both arms. Return to center. Then repeat on left side. Do this as many times as possible in 30 seconds.
  • Flutter kicks: Start in same position as Box-and-Reach drill. Lower your legs until they’re a foot above the mat and lower arms until they’re on the mat with palms facing down. Keep your back flat on the mat and support the sides of your body with your arms as you move both legs up and down in opposite directions. Continue for one minute.
  • Modified lower back bends: Lie on your stomach with legs straight, feet shoulder-width, and tops of feet touching the mat. Bend your arms at the elbows, keep hands slightly higher than shoulders, and palms on the mat. Flex your butt and lower back. Slowly raise your legs and arms 6 inches off the mat. Return to starting position. Repeat as many times as you can for 30 seconds.
  • Push-ups: Remember to keep your abs tight when you drop your body down. Complete as many push-ups as possible for 30 seconds.
  • Dive-bomber push-up: Start in push-up position. Widen your stance and point your butt toward the ceiling. Lower your body to the floor by bending your arms and dragging your chest across the mat. Press your body up until your arms are straight and your lower back is arched. Reverse the move and return your butt into the air. Continue for 30 seconds.
  • Classic jumping jacks: Complete as many as possible for 2 minutes.

Repeat this entire circuit twice. 

3. The quick and painless bootcamp routine

dumbbell, lunge

Source: iStock

Self guarantees you’ll have a firm body and flat abs after completing this quick and painless bootcamp routine three times a week. All you need is a 8-pound medicine ball, two 10-pound dumbbells, and 24 minutes to complete the workout.

1st station

  • Knee tuck: Get into plank position with feet on a medicine ball. Keep your left foot on the ball and bring your right knee toward your chest. Then kick right leg out to side. Return to start. Complete on left side. Continue for 45 seconds.

2nd station

  • Thruster: Begin in a squat position, with thighs parallel to the ground, and a dumbbell in each hand at shoulders. While standing, drive weights overhead so your arms are extended and biceps are near ears. Return to start. Repeat for 45 seconds. Rest for 15 seconds.
  • Knee tuck: Again for 45 seconds, and rest for 15. (For round two, switch order to begin and end with Thruster.)
  • Bear walk: Get on all fours with a dumbbell in each hand. Lift your hips and straighten legs. With your hips lifted, walk right hand and right foot one step forward. Repeat on the other side. Continue for 45 seconds. Rest for 15 seconds.
  • Hollow rock: Lie faceup with arms and legs extended at a 45-degree angle. With your abs engaged and arms lifted, rock forward and then back. Continue for 45 seconds. Rest 15 seconds.
  • Bear walk: Do this move again for 45 seconds, and rest for 15. (For round two, switch order to begin and end with Hollow Rock.)

3rd Station

  • Ball clean: In a crouch position, hold a medicine ball between your feet on the ground. Then move to a standing position, shrugging your shoulders as you flip wrists and bend elbows to bring ball to chest and lower to a squat. Return to start. Repeat for 45 seconds. Rest 15 seconds.
  • Halo: Hold the ball overhead with your arms extended, elbows soft, and abs flexed. Circle the ball overhead. Complete this five times, then switch directions. Continue for 45 seconds. Rest 15 seconds.
  • Ball clean: Repeat this move for 45 seconds. Then rest for 15. (For round two, switch order to begin and end with halo.)

4th Station

  • Wall ball: Start with feet hip-width distance, while holding the ball at chin level, with your elbows at the side. Then squat until your thighs are parallel to the ground. Stand up quickly, extending your arms as your throw ball against a wall. Catch the ball and then return to start. Repeat for 45 seconds. Rest 15 seconds.
  • Hands-on climber:  Hold a plank with hands on ball. Bring left knee to left elbow and quickly switch legs. Continue for 45 seconds. Rest 15 seconds.
  • Wall ball: Repeat this move for 45 seconds. Rest for 15. (For round two, switch order to begin and end with hands-on climber.)

More from Health & Fitness Cheat Sheet:

More Articles About:   , , ,