Boot Camp Exercises


Boot camp workouts have become a popular exercise tool to lose weight. Inspired by the strict boot camp physical training in the military, these workouts are strenuous and difficult, but rewarding. There are many different kinds of boot camp exercises you can do and many different types of personalized workout regimens, including workout camps. What follows is a small example of the types of exercises that could make up a boot camp workout. Most of these exercises are easy to do and will improve your strength and stamina quickly. Before attempting this or any exercise, talk to your doctor.


  • Running is a common exercise in boot camps. Most workout routines feature some type of running component, as it is an excellent way to build leg and cardiovascular strength. A typical boot camp run consists of about two miles, which should be covered in nine to 14 minutes. This is running at a speed of nine to 10 miles per hour.

8-Count Body Builders

  • According to, this is how 8-count body builders are done: "Start in a standing position. Squat down (1) and place your hands on the floor in front of your feet (2). Put your weight onto your hands (3) and jump your feet back to a push-up position (4). Perform one push-up (5). Jump both feet out to the sides (6) and back in (7). Jump your feet back to your hands (8) and return to the starting position. That's one rep." Repeat 20 to 30 times.


  • To do a sit-up, lie on the floor on your back, feet together. (When first starting to do sit-ups, brace your feet under a couch or chair to make it easier on your back.) Place your hands behind your head. Slowly bend up toward your knees. Pause, then slowly lower yourself to the floor. Use your abdominal muscles, rather than back muscles to propel you forward. Make each sit-up an individual exercise. Two hundred to 300 sit-ups are often a mandatory part of a boot camp workout.

Arm Circles

  • Though they seem easy, arm circles are a challenging exercise, and after awhile you will definitely "feel the burn." To do them, simply hold your arms parallel to the ground and move them in 6-inch clockwise circles. After doing 10, reverse direction and do 10 more. Do 150 to 200 arm circles to get maximum benefits.

Knee-Raised Toe Touch

  • The knee-raised toe touch is another simple exercise that grows harder as you go. Stand in place with your feet shoulder-width apart. Bring one knee quickly to your chest, then down quickly. Repeat with the other leg. After putting your second leg down bend down and touch your toes. Only touch your toes after lifting both knees. Do 200 reps for the best results.

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