Boot camp workouts can vary, depending on their focus. They generally include an intense mix of aerobic, strength training and speed elements within each class session. One boot camp workout might stress body weight exercises (calisthenics) while another stresses military-style drills.

In most cases, you can expect to do calisthenics — such as pullups, pushups, squats, lunges and crunches — as well as drills and sprints. Some include specific resistance or strength training workouts. A boot camp workout is basically a type of high-intensity interval training (HIIT) — bursts of intense activity alternated with intervals of lighter activity. A boot camp workout also can include functional fitness, such as using whole-body, multijoint exercises that simulate movements people do in life.

The goal of a fitness boot camp is to provide a whole-body workout that builds strength and aerobic endurance. Boot camp workouts also attract many people because they may:

• Offer a more challenging, varied and fun workout
• Require little or no special equipment
• Create a sense of friendship (camaraderie) among the participants

Also, because a boot camp workout generally is done at a higher intensity than moderate aerobic activity, the same health benefits — such as a lower risk of heart disease — can be achieved in less time than in moderate activities such as walking.

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