A Quick & Effective Bootcamp-Style Circuit
Bootcamp-style classes seem to be all the rage lately. From the success and popularity of Orange Theory to Barry’s Bootcamp, there is clearly a high demand for fitness classes that combine high-intensity cardiovascular activities with strength training. Truth be told, these expensive fitness classes are offering workouts that are fairly straightforward and not especially novel. What is the big deal then?
I think that what makes these classes popular is that these kinds of workouts do work, and the class-settings tend to be fun with up-beat music and ever-changing workouts. And, when you pay $15-30 per class, you have created a good external reinforcement to show up. I personally love Orange Theory even though every workout they offer would be absolutely doable for free on my own—but, if not for the scheduled classes, I don’t think I would show up nearly as often or push myself as hard. That said, I am trying to incorporate more workouts that are short (thereby increasing the likelihood that I will actually do them) in between my paid-for workouts. Without further ado, here is a 30 minute bootcamp-inspired circuit. I designed it by incorporating exercises that I have come across in classes and as a runner (8 years of high school and college cross-country/track sometimes comes in handy).
To motivate yourself to actually do it, call a friend and hit the gym together! If you like this, let me know and I can create more workouts and share them.
Part 1, on the treadmill
Warm-up. For walkers, walk briskly for 5 minutes at 3.5-4 mph. For runners, jog for 5 minutes, at 4.5-7 mph. Your warm-up speed will depend on your fitness level and goals.
The workout, “1 minute on, 2 minutes off.” For 12 minutes, you will alternate between “1 minute on” and “2 minutes off.” For walkers, the speed will not change during the “on” and “off” segments—you will maintain a pace of 3.5-4 mph the entire time. Instead, “on” means increase the incline to 8% or greater and “off” is the recovery in-between where you will return the incline to 0-1%. Again, for walkers, the only thing that changes is the incline, not the speed. For runners, the difference between “on” and “off” will be the speed. Your “off” is equivalent to your warm-up speed. For example, if you comfortably warmed-up at 6.5 mph, then this is the speed you should designate as your “off” speed. Your “on” speed should be 1-2 mph faster than your “off” speed. So if 6.5 mph is your “off”/recovery speed, then 7.5-8.5 mph should be your “on” speed. For runners, the incline should remain constant throughout, it is the speed that will change. To repeat, for 12 minutes, alternate between 1 minute on (should be quite challenging) and 2 minutes off (just enough time to recover), and never stop moving. By the end of these 12 minutes, you should be sweating!
Part 2, on the floor
Just as it is the case for part 1, the options are endless here. There are so many combinations of exercises that you could put together. For this particular 6 minute workout, the focus is the lower-body and core.
With two dumbbells (10-20lbs depending on your strength level), begin with 10x squat to shoulder press. Next, use one dumbbell (15-30lbs) and perform 10x swings (kettlebell style). Then, complete a forward-to-reverse lunge 10x (5x each leg, this can be performed with just your bodyweight). Finally, plank for 1 minute. Repeat these exercises until 6 minutes has elapsed.
Disclaimer: make sure you are performing all of these movements correctly so as to prevent injury. There are many great online resources in case you need information on technique.
Part 3, stretch it out
Devote the last few minutes to some stretching. Consider beginning with some shoulder and neck rolls, then reach for your toes to get a good hamstring stretch. Take a seat, and finish off by getting into a figure four position with each leg.
Alison