Want to lose weight fast and get rid of those fats? Well, then you might go for a boot camp workout routine in a gymnasium, or perform it at home after consulting a fitness trainer.
It is a vigorous and extensive fitness regime, which involves aerobic exercises and weight training. It is called so because it involves training a group of people in an outdoor scenario. These routines are becoming popular in the fitness industry as a workout plan promoting camaraderie, fitness, and team effort.
A good boot camp workout routine includes strength training, circuit training, muscle flexibility and abdominal exercises. Here are a few boot camp workouts.
10 Minutes Drill - Version 1
Perform a push up and then gather your feet with your hands which are on the ground. Then, again jump back in an upright position.
Follow this up by lifting each dumbbell alternately up to your chest in the same position. Keep your abs tight, and back flat during this whole process.
Step forward with your right leg. Then slowly lower yourself down, and bend your left leg first with back upright. The left knee should nearly touch the ground. Then push yourself up and repeat 20 times.
Now bend your arms up to about 90 degrees, and lower your body so that your rear end touches the floor. Get back to the original position and repeat the same step.
Keep your feet as wide apart as possible. Lean and bend forward and place your hands down, until you feel a considerable stretch in your hamstring muscle. Get back up to the original position and repeat the same steps.
Stand and Stretch
Stand by holding on to an object for support with your right hand. Now, bring your left foot up from behind and grab it with your left hand. Pull your leg up from behind, till you feel your hamstring stretch. Release the left leg, and repeat the same steps with the other leg.
- The first three exercises should be performed in 30 seconds, without a break, from one to the other exercise. Take a breather and repeat.
- Similarly, perform the following 4 exercises in 30 seconds each, without a break, from one exercise to the other.
- Repeat the circuit twice.
10 Minutes Drill - Version 2
Stand with your feet together, and then place your hands on the floor next to your feet. Now jump, to get your feet backwards in a push up position. Then, get your feet back between your hands with a jump and get back to the original position.
Then bring the left forward and continue with each leg stretched for 30 to 60 seconds.
Jump with Front Kicks
Perform a jumping jack as mentioned earlier. When you get your feet together, raise the right knee and snap the foot as if you're performing a front kick. Do not totally extend the foot, and keep a slight bend. Repeat, switching from jumping jacks to kicks and vice versa.
Wall Sit with Chest Squeeze
Press your hands together or get a medicine ball. Now stand with your back touching the wall and slide down the wall slowly till your thighs and floor are parallel to each other. Remember to squeeze the ball simultaneously. Retain the pressure while you stretch your arms in front of you, and then gradually pull them back.
Keep your feet together in a standing position. Bending your knees, jump to the right as much as you can go. Try and jump laterally rather than vertically. Land softly and immediately jump on the other side.
Attain a push up position and proceed to perform a single push up. While you come up, transfer your weight onto your left arm and twist to the side. Now raise the right arm towards the ceiling in a side plank. Lowering the arm to its original position, repeat the process by alternating sides.
If you get tired, take a break after every two or three exercises.
There are many more varieties and combinations of these exercises. As you go on, the intensity and difficulty increases. This workout also involves some form of diet regime.