How to Do a Quick Boot Camp Workout at Home
You want to get fit but don't have the time or money to get into the gym. A boot camp routine is an intensive combination of exercises done without rest in between to burn the maximum amount of calories. Here is how you can turn only 12 extra minutes a day into your own home boot camp routine.
- Difficulty:
- Moderately Easy
Instructions
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1
Jog in place for 2 minutes. A warm up helps to avoid injury while exercising and also helps you get into the right frame of mind for a workout. This will prepare your body for fat loss.
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2
Do 1 minute of squats. Squats are the most effective way to burn fat and tone your legs and butt. To do a proper squat, your feet should be placed shoulder width apart. Bend at the knees and lower your body to the ground, sticking your butt out as if you were going to sit in a chair. Do not let your knees extend over your toes. Keep your weight in your heels; it should feels as though you could easily tip backwards. Come back to your starting position and repeat.
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3
Complete 1 minute of push ups. Do whichever you can, "man" or "woman" push ups, but remember; do not rest between exercises. Lie down with your hands underneath your body at shoulder height and width apart. Straighten your arms to lift your body, keeping your back straight and feet (or knees) together. Exhale as you go up, and inhale as you go down. You will be on your way to converting body fat into muscle.
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4
Start 2 minutes of lunges; 1 minute left leg, 1 minute right leg. To do a proper lunge start with feet together, then step forward with one foot (roughly 2-3 feet from the body), and bend your knees to lower your body down slowly. Do not let your front knee go over your toes as this may result in injury. Keep your torso upright and tight, maintaining balance. These are also excellent for fat loss.
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5
Do a 1 minute plank. Place your elbows and forearms under your chest. Using your toes and forearms as the only contact with the ground, prop yourself up. You want to make a straight line from your shoulders to your feet; do not let your hips sink towards the ground. Focus on keeping the abdominals tight. Beginners may have to go in 15 second increments to make up a minute as this can be a tough position to hold.
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6
Complete 1 minute of a bicycle crunch. Lie flat on the ground with your hands alongside your head. Bring your knees to a 90* angle and start the pedaling motion. It should look as if you are trying to touch your right elbow to your left knee, and vice versa. For maximum benefit from the exercise, do not bring either leg in past a 90* angle.
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7
Do 2 minutes arm circles; 1 minute forward, 1 minute backward. This is a lot harder than it sounds. Straighten your arms so that they are horizontal with the floor, and start making circles. Imagine that you are outlining a circle the size of a basketball.
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8
Cool down and stretch for 2 minutes....OR, go through it again!
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1
Tips & Warnings
You may not be able to do a full minute of some of these exercises, but the point is to push the body and exhaust the muscle you are focusing on. Just give it your best shot.
This is only a short, simple exercise routine, but it will give you a jolt of energy and also encourage your body's metabolism to speed up. You will actually keep burning calories at a higher rate than usual, even after you are finished exercising.
Always talk to your doctor before starting an exercise routine.
