Want to lose weight fast and get rid of those annoying calories? Well, then you might as well go for a boot camp workout routine in a gymnasium, or do it at home after consulting a fitness trainer. Boot camp or fitness boot camp is nothing but a vigorous and extensive fitness regime. It basically involves aerobic exercises and weight training. It is called a boot camp because it involves training a group of people in an outdoor scenario. Boot camp workouts routines are fast becoming popular in the fitness industry as a workout plan promoting camaraderie, fitness and team effort. A good boot camp includes strength training, circuit training, muscle flexibility and abdominal workout. In case you are pondering over a boot camp workout plan, here is what you need.

Boot Camp Workout In 10

This is a 10 minute drill including around 10 exercises. Boot camp workout is great for burning fat and going a step further towards a toned body.

High Knee Drill: Start off with a high knee drill. Raise your knee as close to your chest as you can and then replace that foot on the ground. Repeat with the other foot. Keep the contact time with the ground minimum and do it as fast as you can.

Jumps: This is plain jumping, but while jumping, you have to raise your arms above your head, and spread your legs while in the air. Jumping and raising your hands above your head should happen simultaneously.

Jump Push Up: Perform a high jump, as high as you can and then land on your feet and keep your hands on the ground. Now kicking your feet back will get you into a push up position for a moment. Follow it up by jumping back in an upright position.

Dumbbell Pushups: Place the dumbbells on the ground and attain a push up stance. Now hold the dumbbells and perform a push up, extending your arms totally. 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.

Squats and Presses with Dumbbells: Begin with holding the dumbbells at shoulder level. Follow it up with a squat and while you get back into an upright position push the dumbbells fully above your head and extend your arms completely. Then bringing the dumbbells down, go down on a 1/4th squat.

Lunges: This is the easiest of the exercises. To do this, place your hands behind your head with your feet wide apart. Now squat sideways, transferring your weight and hips to one side. Let your hips drop behind the foot you have transferred your weight to.

Bench Dip: Grab hold of a bench, placing your hands on the edge of the bench. Keep your feet on the ground and legs partly straight. Now bend your arms up to about 90 degrees. Get back to the original position.


Hamstring Exercise: Keep your feet wide apart as much as possible. Lean and bend down, or rather forward and place your hands down, until you feel a considerable stretch in your hamstring. More on hamstring workout.

Stand and Stretch: Stand by holding on to an object for support, and then bringing one foot up, grab it with your hand and pull your leg up from behind you, till you feel your hamstring stretch.

Tricep Stretching: Stand or sit upright and place the hand of the arm which is going to be stretched at the base of the neck behind you. Grab the elbow of that arm with the opposite hand and pull until you can feel the stretch in your triceps. Hold and repeat with the other hand.

Tips

• First three should be done in 30 seconds, without a break, from one to the other exercise. Take a breather and repeat.



• Perform the following 4 exercises in 30 seconds each, without a break, from one exercise to the other.


• Catch up on your breath and repeat the circuit twice.


• Give 30 seconds to each of the last three stretches.

These were exercises for an elementary boot camp workout plan. Let's take a look at one more boot camp workout.