People looking to shed weight in a hurry often resort to extremes. Boot camp workouts fit this description. They are performed circuit style where you do one exercise after another with little or no rest in between. Good exercises for a boot camp involve multiple movements of the body. The more you move, the more calories you will expend. Be aware that these exercises are intense. Make sure to get clearance from your doctor before starting.
Single Leg Raise Pushups
Regular pushups are staples in a boot camp workout. Adding in a single-leg raise increases the caloric expenditure and muscle recruitment. To begin, lie on your stomach and position your hands slightly wider than shoulder-width apart. Keeping your feet together, push yourself off the floor until your arms are fully extended and your back is straight. Raise your right leg in the air behind your body. Lower yourself down by bending your elbows and stop when your chest grazes the floor. Steadily push yourself back up, place your foot back down and raise your other leg. Perform another pushup and continue to alternate each extended leg every time you go down.
Burpee
A burpee is a continuation of another exercise called a squat thrust. This exercise has a combination of movements and it works all the major muscles in the body. To begin, stand with your feet hip-width apart and rest your arms at your sides. Lower yourself into a deep squat and place your hands on the floor. In one steady motion, kick your legs backward, land on your toes and perform a pushup. Rise back up and quickly kick your legs back forward. As soon as your feet touch, explode off the floor as high as you can can and repeat.
Star Jump
Star jumps quickly elevate your heart rate while working the legs, glutes, shoulders and abs. To begin, stand with your feet close together and lower yourself into a deep squat. Your hands should be right in front of your lower shins at this point. Jump in the air as high as you can while you extend your arms and legs out to your sides. Your body should make an "X" shape at this point like a star exploding. Quickly move your legs back together, tuck your arms back in and land on the balls of your feet. Immediately lower yourself back down and repeat.
Jackknife Situp
A jackknife situp works the upper and lower abs, as well as the quadriceps and hip flexors. To begin, lie flat on your back with your legs together and arms extended behind your head. Steadily lift your arms and legs off the floor and fold your body into a "V" shape. As you do this, reach for your toes with your fingers and hold for a second. Lower yourself back down in a controlled fashion and repeat.
Alternating Arm and Leg Raise
Alternating arm and leg raises work the back, glutes, hamstrings and abs all at the same time. These are also known as alternating supermans. Begin by lying face-down on your stomach with your legs together and arms extended in front of you. Steadily raise your right arm and left leg as high as possible. After holding briefly, lower your arm and leg and repeat with your other side. Continue to alternate back and forth in a steady motion.
