Bootcamp workouts are an intense and challenging, yet incredibly rewarding way to build muscle or shred fat fast. Bootcamps are hard work; we won't lie to you. But if you want results and if you're willing to put in the effort, then Bootcamp exercises could be the workout you need more of in your life!
Bootcamps are often performed outside, in classes. The group style setting of this workout increases motivation, but you can also build your own intense Bootcamp workouts at home. You don't need any expensive equipment, just a few booty bands and plenty of energy to get started.
In this article, we'll show you how to create your own resistance band based Bootcamp workout at home. Remember, if you can handle the pain, there's a lot to gain!
What are Bootcamp workouts?
Bootcamp workouts are high-intensity training sessions that aim to build muscle and burn fat quicker than your average exercise routine, using a series of intense interval training circuits. The term Bootcamp is a reference to the military, where recruits are put to the difficult test of being torn down and built back up.
This Bootcamp meaning outside of the military is somewhat different, of course, as it just involves physical exercise, but the principles remain the same. Unless you're ready to put yourself through hell for 30 minutes to one hour, then stay in bed! Bootcamp workouts involve a mixture of endurance and strength exercises. Be prepared for cardio and strength training in rapid succession.
A standard Bootcamp will have a set number of stations set up. Each station has its own exercise. For example, the first station could be push-ups and the second station on the spot sprints. Stations can require weights, such as dumbbells or bars, or use resistance bands or bodyweight exercises.
The exercises are performed at each station for a set number of reps or for a set time limit; then, they move onto the next station with no rest. Only when the entire circuit is complete will the trainee have a rest period. That's usually a short rest, though, because, after the first circuit, there will be a second and third (the stations could change for round two and three, or remain the same.)
Each exercise needs to be performed at high, if not full, intensity.
As you can see, Bootcamps are hard work, but they do allow you to get creative and incorporate your own Bootcamp ideas into the workouts. You don't have to join a class, and you can quickly build your own Bootcamp circuits from the ground up.
Intense boot camp workout routines with resistance band
You can build your own Bootcamp workout, but our intense routine below is a great place to start, especially if you're new to high-intensity interval training.
Our Bootcamp workout uses resistance bands for the majority of the exercises. The resistance bands make the exercises more difficult than if you were just working out against your own bodyweight. As we might have mentioned already, Bootcamps are definitely not meant to be easy!
Start with a light resistance band as you get used to the training, but move up the strengths as quickly as you feel comfortable to make the workout more challenging. Perform each exercise in the circuit back to back, then rest for 60 seconds.
Aim for a minimum of three circuits in each Bootcamp session. As your fitness improves and you become stronger, move this up and try to aim for six. Remember to use our warm-up first, to get loosened up, and stretch off at the end to avoid injury.
We don't recommend taking on any more than two Bootcamp workouts a week, especially when you're just getting started. As they are a high-intensity workout, you need to mix Bootcamps with other forms of less-intense activity, such as cardio sessions or strength training.
Our Bootcamp warm-up requires just one circuit to get you ready for the main event. Don't use a resistance band in the warm-up. You can precede these exercises with a few stretches too, for good measure. Execute each of the following movements for 30 seconds at a medium intensity.
- Jogging on the spot
- Jumping jacks
- Butt kicks
- High knees
- Reverse lunges
Once you've completed the warm-up, stretch off again, and prepare your resistance bands before jumping into the Bootcamp.
Banded Bootcamp workout
After your warm-up, you need to perform each exercise for at least 30 seconds or 10-15 repetitions. Each exercise is back to back, so only rest when you reach the end of the circuit. Then you have 60 seconds before you're back in for another round. Before you start, you need a booty band and a long resistance band within reach.
On the final round, you can go all out and try to complete each exercise until your muscles are smoked. If you have the energy left, that is.
1. Banded squats
- Place a booty band around your thighs, just above your knees.
- Assume the squat position while putting slight outward pressure against the band.
- While keeping your back straight, squat towards the floor.
- Raise yourself up and repeat.
2. Banded-push ups
- Place a long resistance band behind your back, just below your shoulders
- Holding the ends in each hand, adopt the push-up position on the floor.
- Bend your elbows to lower your chest towards the floor.
- Raise again, then repeat.
3. Banded squat thrusts
- Stand with your feet shoulder-width apart and a booty band around both legs, just below the knees.
- Bend over and place both hands on the floor.
- Thrust back with your legs into the push-up position.
- Thrust your legs back to the middle.
4. Banded row
- Take a seat on the floor, with your legs in front of you and your back straight.
- Place a resistance band around both feet, and grab the other ends in either hand.
- Pull the band towards your chest, bringing your elbow past your back to complete a row.
- Get down on the floor with both legs bent at right angles, and your back straight.
- Using your core muscles, raise your upper body towards your knees.
- Hold for a second and then lower.
6. Banded lat walks
- Place a booty band around your thighs, just above your knees.
- Assume the squat position.
- Move from left to right, laterally, while maintaining the squat position.
- Do this in rapid succession while maintaining good form.
7. Resistance band tricep extensions
- Stand in the center of a long resistance band, with your feet shoulder-width apart.
- Pull the other ends of the band up behind your back.
- Keep your elbows bent behind your shoulders, pointing upwards.
- Straighten both arms at the same time to pull the band further upwards.
- Hold, then lower.
8. Sprint on the spot
- Sprint in place as fast as you can with your knees high for 30 seconds.
Round 1 is now complete. Take a 60-second rest, and then move into rounds 2 and 3.
How effective are Bootcamp workouts?
After a few intense Bootcamp circuits, you'll be feeling the burn and dripping with sweat. When you've cooled down, you might start to wonder if the pain is really worth the gain.
Bootcamp workouts are perfect for quick progress. You can blast your body in under an hour and burn off large amounts of calories. You'll also kickstart your metabolism (especially if you're exercising at the crack of dawn) and continue burning calories throughout the day.
Bootcamps are also perfect for a full-body workout. You can target multiple muscles, and you can tailor the Bootcamp itself to fit your training goals.
The final word on Bootcamp workouts
That's it for out banded Bootcamp workout ideas, but don't worry, there are many more painful, sweat-inducing workouts you can put together yourself too!
Bootcamps need to be intense, or else it's just a regular exercise, isn't it? As well as resistance bands and bodyweight exercises, you can incorporate more cardio elements, such as sprints and jumps, to diversify the routines.
Why not add Bootcamp workouts to your regular training schedule?