Exercise boot camps are a great alternative to working out and getting in shape especially if you do not like going to the gym. This article gives you a step by step template of a sample boot camp exercise that you can do at home. Use this template to get a feel of how boot camp workouts work and maybe decide if it's for you. But, take note that bootcamps are done in groups so doing it on your own can be a slightly different than actually joining a boot camp.

The boot camp exercise that I'm going to outline is a very simple one that does not require any weights or equipment so you can perform it right away. But, do not be disappointed because this is still a very effective workout especially if you try to minimize your rest periods.

First, let's discuss the instructions for the workout. There are 4 exercises per circuit. Warm-up by doing 30 jumping jacks and running in place for 30 seconds. Repeat the warm-up twice. Never skip the warm-up. Perform each exercise for 20 seconds then rest for 10 seconds (20/10). You may increase the time to 40/20, 45/15, or 50/10 when you want to make the workout harder. Do the next exercise as soon as your rest period ends. Rest 30 seconds after you've done all 4 exercises and repeat the whole circuit 2 more times. After you're done with the first circuit, move on to the second circuit and perform it just like you did with the first one. Always, cool down and stretch at the end of the workout.

Ok, so now that you know how the workout goes, you can now perform the exercises. Circuit 1 involves doing push-ups, squats, plank, and forward Lunges in that order. The second circuit involves side plank, reverse lunges, mountain climbers, and jumping jacks which you perform in that order. Take note that these are all body weight exercises but they are still challenging especially if you're a newbie.

The whole workout can take anywhere from 12 to 24 minutes withough counting the warm-up and cool down. If you haven't exercised in awhile, make sure you use the shorter time interval of 20 seconds of work and 10 seconds of rest. Once you get better at the exercises, you can then increase your time intervals. Take note that you will more sore after your very first workout and possibly the workouts after that but that is to be expected. Just like with any boot camp exercise, make sure you are performing them with perfect form. If you have any doubt at all about how to perform an exercise, please see a personal trainer to look at your form. Have fun with this workout and I know you will enjoy it!