25 Boot Camp Workout Ideas

We love a good circuit and boot camp style workouts are a great option if you are ready to sweat. They, like their namesake, are an intense form of exercise. They’re highly efficient, super functional, and are guaranteed to get your heart pumping. 

While boot camp workouts are typically performed in a group setting under the guidance of an instructor, they also make excellent high-intensity at-home workouts. Plus, group boot camp settings can sometimes be a little intimidating for those just beginning their fitness journey. If you’re working toward joining a boot camp but aren’t quite ready to get into a crowd, the below workouts can help you build strength on your own so you can seamlessly dive into a group boot camp when you’re ready.

We love options, so we’ve put together 5 bootcamp exercises that cover 5 different workout types: cardio, upper body, lower body, core, and full-body. To put a workout together, choose one bootcamp style workout from each category to create a circuit. Perform the circuit 3-7 times (or whatever best serves your ability) as quickly as you can with a short break in between each round. 

You’ve got a ton of different workouts to choose from, so you can rotate through so many different combinations. Just make sure you’re always mixing it up, you don’t want to favor any exercises too much. This isn’t just about a good workout, it’s also about learning 25 fun bootcamp ideas that you may face in a group workout!

Cardio

Getting your cardio on can reduce blood pressure, regulate blood sugar, support muscle function, strengthen your immune system, and overall make you feel better than ever. At the end of the day, it’s not always fun, but cardio is important. Incorporating cardio into your boot camp workout will ensure that you get all of the benefits we described and take an already strenuous workout to the next level.

1. Jumping Jacks
2. High Knees
3. Sprints
4. Speed Skaters
5. Squat Jump

Upper Body

Upper body strength is so important for accomplishing our daily tasks; you can’t take all of the groceries from the car into the house in one go without tons of arm strength (and that’s one skill we like to maintain). These upper body bootcamp workouts cover all of the major ways you can move and use your arms in your day-to-day.

1. Single Leg Overhead Press
2. Push-Up
3. Pull-Up
4. Single Leg Bicep Curl
5. Tricep Dip

Lower Body

Lower body is vital because it’s the base of our structure. After all, what sets humans apart from most other species is that we prefer to walk upright. Having a strong lower body improves our sense of balance and makes us more agile. 

1. Squat
2. Lunge
3. Single Leg RomanianDeadlift
4. Sumo Squat
5. Glute Bridge

Core

Core is important because it holds the rest of your body together! For example, if our core is weak, movements we make with our arms and legs can easily hurt our backs; on the other side of that coin, it’s much easier to do a good pull-up or squat with a strong core. 

1. Sit-Up
2. Plank
3. V-Up
4. Deadbug
5. Leg Raise

Full-Body

Full-body movements are important because they work all of the things we mentioned above and because they improve our sense of coordination. Coordination is a learned skill, so performing dynamic movements like these where you’re doing a couple different things at once are sure to help you move better. 

1. Farmer’s Walk
2. Burpee + Push-Up
3. Power Clean
4. Bear Crawl
5. Kettlebell Swings

These exercises are sure to get you started on a great circuit-workout path,  and we at Chuze have all of the facilities you might need to get them done. And if/when you’re ready to join a group in a team training setting, let us know and we’ll help you join a boot camp!

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