Ultimate Boot Camp Exercises To Do At Home!

How to get in the shape of your life!

Honestly, don’t we all want slim legs, defined abs, a tiny waist, firm arms, and a perky butt? But do we want to sweat 2 hours a day in the gym for this? Definitely not.

How good that it is also much easier and, above all, much faster. We’ll send you to the boot camp from now on! Or rather, boot camp comes to you with boot camp exercises three days a week for just 30 minutes. Ready for the shape of your life? Here we go!

Benefits of Boot Camp Workout:

  • Very effective (first results are visible after a short time)
  • Efficient (can be scheduled even with a busy schedule)
  • Inexpensive (no equipment or gym required)
  • Anything but boring
  • Convenient (this workout can really be done anywhere, anytime)

Are you still looking for an outfit for your workout?

Boot Camp Training Exercises:

Phase 1: Boot Camp Workout Warm-up (10 minutes)

Running (outdoor or on a treadmill), jumping rope, spinning

Phase 2: Exercises (30 minutes)

Beginners complete each exercise for 30 seconds and advanced 45 seconds each. A 10-second break is allowed after each exercise. For the most effective boot camp workout, try to hold each exercise for as long as possible or complete as many repetitions as possible.

Jump push-up:

Start position: Standing.

  • Squat down and place your hands on the floor.
  • Jump your feet back while keeping your arms straight.
  • Do a push-up.
  • From the push-up position, bring your feet back into a squat position.
  • Stand up.
  • Repeat this movement for the number of times specified on your boot camp workout plan.

Big lunge:

Starting position: Standing. Keep your back straight throughout the exercise.

  • Put one leg forward.
  • Bend the knee until the hamstring and calf of the standing leg form a right angle. The back knee should be approximately parallel to the floor.
  • Stand up again by engaging the quadriceps of your standing leg.
  • Then return to the beginning point. Rep the movement with the other leg as a standing leg.
  • Rep this exercise as many times as your boot camp fitness plan calls for.


Start position: Face-down on the floor or an exercise mat with your arms at right angles to your body and approximately 3 feet apart. Keep your back straight throughout the workout.

  • Allow your body to sink almost to the floor by bending your elbows.
  • Push yourself off the floor and return to the starting position by tightening your chest muscles.
  • Repeat this movement the number of times specified on your boot camp workout plan.

Sumo Jump Squats:

Start position: Standing with both feet placed wider than shoulder width, toes pointing slightly out. Keep your head and back straight throughout the exercise.

  • Lower your torso by bending your knees and hips. Your hands should be held out in front of you.
  • Continue the movement until the angle between your thigh and calf is a little less than 90 degrees. Now your hands should be touching the floor.
  • Jump as high as you can and land in the starting position.
  • Repeat this movement the number of times specified on your boot camp workout plan.

Ironing board:

Start position: This is a variation on the push-up position. The only difference between the two workouts is that your forearms are in contact with the floor in the first. Place your forearms parallel to your body, forming a straight line with your body.

  • Tighten your abs and make sure your body isn’t arching in any direction. (Don’t bend your hips!)
  • You should perform this exercise as often as your boot camp training program specifies.

Side plank:

Start position: Lie on one side and lift your hips, using your foot and forearm to support your body.

  • Hold this position for as long as your exercise program instructs!

Push-Up Squat Jump:

Start position: Squat down and touch the floor with both hands.

  • Jump backward with both legs while keeping your arms straight.
  • From the push-up position, move your feet back into a squat position.
  • Repeat as many times as your boot camp workout schedule allows.


Start position: Start in the push-up position. Bend one leg and bring the knee under your hip.

  • Change the position of the legs quickly and dynamically.
  • Repeat the exercise the number of times specified on your boot camp workout plan.

Phase 3: Cool down (5 minutes of easy running)

Sprints (you can also run in place as fast as possible)


You can always create a new workout circuit simply by incorporating other boot camp exercises. Change the number of reps, rounds, and rests of the boot camp workout. It never gets boring and your body is constantly challenged.

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