Timothy A. Coyle, CPT

What's more, learning how to create a bootcamp workout yourself is easy because they all follow a simple pattern of alternating circuits that consist of a combination of cardio and strength-training exercises. Because of this, bootcamp workouts are easy to modify or customize to your fitness level and time based on how many rounds of circuits you do.

The most important thing to remember when you're creating a bootcamp workout at home is safety. Even endurance athletes get tired after doing something for 45 minutes to an hour, so it's important to pace yourself, use lighter weights, and rely on keeping good form. Remember: The goal is to build endurance from where you are now. If youre new to fitness or bootcamp, take breaks and hydrate.

I recommend doing bootcamp workouts a maximum of twice weekly , with other activities, like strength and mobility training, two or more times weekly for best results. If your goals are general conditioning, you can stick to bootcamps more than twice weekly, just be sure to stretch beyond the typically short cooldowns classes provide. If at some point your goals become more specific, you may want to consult with a trainer on how to bridge the gap.

I've designed the all-levels bootcamp workout below to be done using bodyweight or a pair of dumbbells if you have them.

Time: 3060 minutes

Equipment: mat, dumbbells

Good for: total-body conditioning

Instructions: This bootcamp workout has seven circuits, which you will complete for a total of 36 times rounds, performing 1015 reps of each move. Rest for one minute in between rounds.

How to: Stand with feet hip-width apart, holding one dumbbell in your hands. Bring the weight overhead, extending your arms straight so the dumbbell is above your head. Keeping everything from your shoulders to elbows still, slowly bend your elbows, lowering the weight behind your head until your arms are just lower than 90 degrees. Your elbows should point forward, not out to the side. Pause, and raise back to straight. That's one rep.

Bootcamp Workout Ideas To Build Your Own At Home

When it comes to basic training, bootcamp workouts are one of the best ways to get in shape fast. It's why the military devised this type of exercise as a form of conditioning for troops initially, hence its name. But you don't have to be a solider to benefit from bootcamp workouts. They're ideal for anyone who's looking to build endurance (both muscular and cardio).

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Timothy A. Coyle, CPT

Articles written by the author

Bootcamp Workout Ideas To Build Your Own At Home