One class of this training lasts about 60 minutes. There are also camps of one or several days in which the training is intensive and is divided into several sessions and circuits with breaks and free time to recover.
This could be a basic structure of a boot camp class.
- I start with a warm-up. Ten minutes of running
- One minute of sprinting.
- Race, another two minutes.
- Stand on the ground, ten abdominals with flexed legs and hands behind the head.
- Race with lateral steps, two minutes.
- Stop, jump on-site by opening and closing legs and arms—one minute.
- Race, one minute.
- Go up and downstairs. Two minutes.
- Up and down to jump the stairs. Two minutes.
- Push-ups, two minutes.
- Carrera knees up. Two minutes.
- Career zig-zag. Two minutes.
- Ventral iron with forearms. One minute.
- Iron outstretched arms. One minute.
Rest for a minute and repeat the series: total, 60 intense, and exhausting minutes.
Some exercises can be exchanged for similar ones in the second series—for example, the abdominals for squats, or the jump race for lunges. And if you need to catch your breath, you can stop for ten seconds between exercises.
All exercises are performed at a military pace. “One, two, three, four” and must be “sung” by the monitor that has a stopwatch to change from one activity to another.
It ends by lowering pulsations and performing a general stretching of all the muscles used.
As you can see, it has some similarities to crossfit, and its advantages are very similar, although in this case, the breaks are shorter. So it is important that you are well prepared.
The Bootcamp is based on military training routines, in which resistance and physical strength are essentially worked.
The objective of the boot camp is to achieve results in a short time; therefore, if you are looking to lose weight, this may be your perfect workout. Of course, due to the high intensity of its exercises, it is not suitable for everyone, and you should avoid it if you suffer from heart problems or if you lead a sedentary life; In that case, it is better to start practicing sport with another type of activity such as Zumba, and then you can do exercises like the boot camp.
As we say, it is a demanding type of exercise based on routines such as kicking, punching, weight lifting, and running. Also included are squats, push-ups, sit-ups, and other exercises that are highly focused on working strength and endurance, and are always designed to help you achieve your goal.
Like every type of training, this one is supervised by a teacher, who will be in charge of guiding you with each of the exercises and motivating you to achieve your goal, something essential in the military training on which it is based. With a single boot camp session, lasting between 45 minutes and an hour, you can burn up to 600 calories.