Bootcamp is so demanding that, depending on your weight and training intensity, A 180-pound person will burn about 12 calories every minute doing Bootcamp exercises, which equates to 720 calories every hour.
Weight in Pound
Bootcamp exercises are some of the most challenging and exhausting exercises you can do. The workouts include a number of different strength exercises and cardio routines, all in one session at the gym or at home.
These exercises are similar HIIT workouts because they contain exercises that you have to do at a high intensity for a short duration and are ideal for people who may have a busy schedule or want to work out quickly.
Each Bootcamp program will be designed differently, but they all tend to include strength training, cardio, and speed exercises with 2 to 5 circuits of about 5 to 10 exercises. Circuit training is also a common element of many Bootcamp workouts.
Read on to find out everything you need to know about Bootcamp workouts and how to get the most out of this demanding workout.
Our calculator uses MET values to give you an accurate estimate of how many calories you can expect to burn while doing Bootcamp exercises and other activities. The higher the MET value, the more calories you will burn.
MET stands for Metabolic Equivalent of Task and these values allow us to give you an estimated energy expenditure for many different activities, including Bootcamp workouts.
The MET value is the ratio between the working metabolic rate and the resting metabolic rate [1]which is the amount of energy used in relation to the time of performing the exercise.
This means that a MET value of 1 is equivalent to the amount of energy you expend while at rest, and a MET value of 10 means that you expend 10 times more energy than you do at rest.
Almost any activity you can think of has an assigned MET value. Some activities with MET values are common and some are not so common. For example, there are MET values assigned to activities such as laundry, skydiving, and even hunting!
Most activities come with different intensity levels and have different MET values assigned to them. However, Bootcamp training has a single MET value of 10.1.
The formula
The formula our Bootcamp calculator uses to determine the number of calories burned per minute is (body weight in kg x MET x 3.5) ÷ 200.
A 150-pound person will burn approximately 720 calories per hour from Bootcamp exercises. This activity has a MET of 10.1, which means it burns over 10 times more calories than resting.
This is what the formula for calculating calories burned while doing Bootcamp exercises for a 150-pound individual with a MET value of 10.1 would look like.
Bootcamp takes its name from the old-school type of military training that all new cadets must undergo in order to advance through the ranks of their branch of the armed forces. The exercises in your Bootcamp workouts are usually also done in a real military Bootcamp.
It’s important to know that Bootcamp workouts can vary significantly depending on the class you attend at the gym. If you’re doing Bootcamp at home, you can customize your routine to focus on the elements you want.
However, most Bootcamp routines include calisthenics such as push-ups, pull-ups, squats and sit-ups. They also use circuit training and sprints if there is enough space in the gym.
Because Bootcamp is similar to HIIT training, you should expect to push yourself for short bursts of time interspersed with intervals of lighter activity. You can also incorporate aspects of functional fitness using full-body exercises that simulate real-life activities.
Bootcamp training is done in the military because of the many benefits it offers. No wonder he was adopted outside of basic training.
Bootcamp’s primary goal is to provide a full-body workout that helps you build strength, functional fitness, and aerobic endurance. Bootcamp workouts also offer a more challenging workout than HIIT classes and require little or no special equipment to get started.
Similar to Crossfit, those who do Bootcamp exercises also develop a sense of camaraderie with each other and can develop friendships outside of the gym. Exercise allows you to be social while burning a lot of calories.
Because Bootcamp workouts involve a lot of aerobic activity, you’ll get all the benefits that come with this type of exercise, including:
Since Bootcamp exercises are usually done in a circuit format, you will likely come across many different exercises. Below are some of the most common Bootcamp exercises you’ll be doing:
One of the easiest ways to get your heart rate up and burn calories is by jumping. This exercise is often done while warming up for other exercises, or it can be done on its own as one station in your circuit.
For more information on how to properly perform jumps and how many calories you can expect to burn.
Mountain climbers are a popular Bootcamp exercise that involves doing push-ups and then repeatedly raising your knees to your elbows in a quick motion, often lasting about 30 seconds to a minute.
This exercise is great for building a strong core, as well as building upper body strength and working several leg muscle groups. If you want to make mountain climbers more challenging, you should work to increase the speed of your reps while still maintaining proper form.
Jumping rope is one of the oldest Bootcamp exercises you can do, and it’s a great way to build endurance and get your heart pumping. The rope is the only equipment you need and you can do the exercise as long as you want until you tire or move on to another exercise.
Jumping rope is a great exercise to target your legs and core to stabilize yourself as you complete each jump. It’s also an effective way to get quality cardio in a short period of time.
Push-ups are one of the most common exercises you will do if you decide to participate in Bootcamp training. This classic exercise is great for building upper body strength like shoulders and triceps.
When doing push-ups in a Bootcamp workout, you should do as many repetitions as you can in a 30-second period (or however long your instructor says). If doing regular push-ups is too difficult for you, modified push-ups with knees on the ground is a good place to start.
While Bootcamp workouts are certainly nothing new, they remain a great way to burn calories, get your heart rate up, and make friends while participating in a fun environment of like-minded people.
Because Bootcamp workouts can be extremely demanding, you should assess your own fitness level and take it easy before pushing yourself too hard. Similar to HIIT workouts, Bootcamp will take a lot out of you and you should continue to drink plenty of water and stretch before and after your workout.
Use this calculator to get an idea of how many calories you can expect to burn while doing Bootcamp exercises, and be sure to check out all the other calculators we have on offer at Fitness Volt!
