At-Home Boot Camp Workouts: 8 Exercises to Try

Boot camp sessions blend cardiovascular moves, strength-building exercises, and speed-focused drills, often requiring little to no equipment. Read on to discover what boot camp workouts are, sample exercises you can try at home, and practical tips to get the best outcomes.

What is a boot camp workout?

Boot camp sessions combine a variety of cardio, resistance, and speed exercises.

While individual boot camp goals can differ — for instance, growing muscle mass or enhancing cardiorespiratory endurance — most workouts include elements of all three categories.

For instance, a boot camp routine might incorporate cardio movements such as:

• jumping jacks
• sprints
• jump rope

It can also involve bodyweight and resistance moves, like:

• squats
• pushups
• planks

There are also hybrid moves that challenge both systems simultaneously, such as jump squats and mountain climbers.

Though formats vary, sessions typically include 2–5 rounds of 5–10 exercises. Workouts may be organized into circuits, grouping 2–3 exercises together, depending on the exercise selection, your conditioning, and how long you want to train.

You can choose different pacing strategies, including:

• AMRAP (as many reps as possible)
• timed intervals (for example, 30 seconds)
• a fixed number of repetitions

8 exercises for your at-home boot camp workout

To build a balanced boot camp routine, include exercises that develop:

• cardiovascular capacity
• muscular strength
• explosiveness and speed

Before you begin, perform a 5-minute dynamic warmup to prime your muscles and cardiovascular system. This might include shoulder circles, leg swings, and a brief light jog to increase circulation.

Begin with the first exercise and move through the list until you complete them all. Then loop back to the start and repeat 2–3 more times. Rest 20–30 seconds between moves or as needed.

1. Jumping jack (30 seconds)

What it targets: full body and cardio

Equipment needed: none

1. Stand with your arms at your sides and feet together.
2. Jump and spread your feet outward to about shoulder-width while simultaneously raising your arms overhead.
3. Jump back to the starting stance while lowering your arms.
4. Repeat continuously for 30 seconds.

2. Squat (30 seconds)

What it targets: glutes, hamstrings, quads

Equipment needed: none

1. Stand with your feet slightly wider than hip-width, toes turned out a bit, and hands on your hips or held in front.
2. Push your hips back and lower into a seated motion while bending your knees. Emphasize hinging at the hips rather than driving your knees forward.
3. Descend until your thighs are parallel to the floor (knees near 90 degrees). Pause 2–3 seconds, then press through your feet to return to standing.
4. Do as many quality reps as you can in 30 seconds.

To add difficulty, hold a dumbbell or kettlebell, or use loop resistance bands.

3. Pushup (30 seconds)

What it targets: upper back, deltoids, triceps, chest, biceps

Equipment needed: none

1. Begin on all fours with your arms extended and wrists under your shoulders.
2. Step your left foot back, then your right, arriving in a high plank on your toes with a neutral spine and engaged core; hands shoulder-width apart.
3. Bend your elbows and lower your chest toward the ground, keeping your hips and back in a straight line. Elbows may angle slightly outward.
4. When your chest nears the floor, press through your palms to straighten your arms and return to start. That completes 1 rep.
5. Perform as many controlled reps as possible in 30 seconds.

If full pushups are too challenging, modify by keeping your knees on the floor.

Tip: Prioritize correct technique over chasing a high rep count.

4. Jump rope (30 seconds)

What it targets: full body and cardio

Equipment: jump rope

1. Stand with feet together and hold a handle in each hand.
2. Rotate the rope forward and overhead.
3. As it nears your feet, jump over the rope.
4. Continue for 30 seconds.

If you lack a rope or have low ceilings, substitute high knees:

1. Stand with feet together and hands hovering in front of your abdomen, palms down.
2. Drive your right knee up quickly and tap your right hand.
3. Lower your right leg and lift the left to repeat.
4. Alternate for 30 seconds; speed up to increase intensity.

5. Walking plank (30 seconds)

What it targets: whole body — arms, core, legs

Equipment needed: none

1. Clear the area around you so there’s nothing to trip on.
2. From a standard plank, move your right hand and foot one step to the right, then follow with your left hand and foot to re-establish plank. Continue for five steps to the right.
3. Reverse direction and repeat until you return to the starting point.

Move deliberately to preserve form and engage the intended muscles. Keep your core braced throughout.

6. Wall sit (30 seconds)

What it targets: glutes, quads, core

Equipment needed: a wall

1. Stand with your back against a wall and feet hip-width apart.
2. Slide down the wall until your hips and knees form roughly 90-degree angles. Rest your hands on your thighs or clasp them in front of you.
3. Hold this position for 30 seconds while squeezing your glutes and keeping your core active.

7. Mountain climber (30 seconds)

What it targets: whole body — arms, core, legs

Equipment needed: none

1. Assume a straight-arm plank position.
2. Lift your right foot and draw your right knee toward your chest without twisting your hips or shoulders. Return to plank, then repeat with the left knee.
3. Alternate legs continuously for 30 seconds, keeping your core tight and spine neutral.

To increase the cardio component, pick up the pace while keeping form solid.

8. Good morning (30 seconds)

What it targets: hamstrings

Equipment needed: none

1. Stand with feet hip-width apart, elbows bent, hands resting on the back of your head. Brace your core and draw your shoulders back.
2. Inhale and hinge forward at the hips (not the waist), keeping your back flat and knees slightly bent.
3. Lower until you feel a gentle stretch in your hamstrings and your torso is near parallel to the floor.
4. Drive through the balls of your feet, squeeze your glutes, and lift back to standing. That’s 1 rep.
5. Repeat as many quality reps as possible in 30 seconds.

Boot camp workout tips

To stay safe and maximize gains, follow these pointers:

• Begin gradually. Starting too intensely can drain your energy and make it tough to finish the session.
• Use the first circuit as an extended warmup. This helps your muscles loosen and your heart rate to rise progressively.
• Prioritize technique over quantity. It’s better to do fewer reps with correct form than many with poor mechanics, which can lead to injury.
• Rest between exercises. If you need a short break, take it so you can perform subsequent moves properly.
• Stop when necessary. If a workout calls for five rounds but you can only manage two safely, that’s fine. Build up rounds as your fitness improves.
• Skip or swap exercises as needed. If a movement doesn’t feel right, replace it with a safe alternative.
• Vary your routine. If the workout becomes monotonous, switch out some exercises or add new ones for variety.
• Consider a class. If you want guidance or enjoy group workouts, many gyms run boot camp classes for different ability levels.
• Consult a healthcare professional. If you have chronic medical conditions (such as hypertension or heart disease) or existing injuries, get medical clearance before beginning a new exercise program.

The takeaway

Boot camp-style workouts offer a fun, efficient way to get a solid training session. They commonly combine cardio, strength, and speed elements into brief, repeatable circuits.

Typically, a boot camp consists of several exercises repeated for a set number of rounds, determined by the chosen movements, your fitness level, and time constraints.

If you’re ready to elevate your fitness or try a fresh training approach, give boot camp workouts a go — and consult your doctor before starting any new exercise routine.