A Bootcamp workout at home without running

WWhile trying out a bootcamp workout at a new studio in Los Angeles called KAMPS Fitness recently, the trainer really blew me away. We were in the cardio segment when KAMPS founder (and Barry’s Bootcamp alumnus), Sam Karl, told the class that he really hated running. It’s a view he held when I spoke to him later.

“I always had this mental block when it came to running,” says Karl. “It just never clicked for me; never happened. Which is really ironic because I teach running every day.”

Like all bootcamp classes, Karl’s incorporates strength training and cardio. And yes, at KAMPS, there are some treadmill exercises. But it’s not just about running. He also walks backwards and sideways, uphill, and can switch the treadmill to “sled mode” so that he’s pushing off with his legs like he would a sled in a gym. “There are definitely ways to make the treadmill and running more exciting,” says Karl.

I was inspired by his creativity to do cardio without just focusing on running. Even if you don’t have a treadmill, or can’t afford to go for a run or walk (hello, heat wave), there are plenty of ways to reach that elevated heart rate without the use of equipment.

“If someone doesn’t have equipment, bodyweight is my favorite type of exercise,” says Karl. “So anything from bodyweight squats to burpees to mountain climbers, and even push-ups if you’re constantly going from one movement to another, while keeping your heart rate up, there’s definitely a way to get a cardio workout.”

Again, the idea of ​​a bootcamp workout is that it combines cardio and strength training, so you get an efficient workout that keeps you burning calories long after you’ve finished your workout, a phenomenon called afterburn. But consider this your permission to do it, no sprints. Below, Karl gives us hints on how to get this one-two punch, without running, gear, or going outside in the sweltering heat, with two training options.

2 bootcamp workouts without running

Circuit training (33 minutes)

3 rounds

Do each move for 45 seconds with a 15-30 second break between exercises, depending on what you need, and a 60 second break between rounds. The ultimate goal for advanced athletes would be to go straight into each movement, one after another. You can always shorten each movement to make it easier, or work for a full minute to make it more difficult.

  1. Bodyweight Squat
  2. Alternate reverse lunge
  3. jumping jacks
  4. high knees
  5. kicks in the butt
  6. Lizards
  7. forearm plank
  8. high plank
  9. the climbers
  10. bikes

Tabata workout (20 minutes)

For this, there are two workouts, each lasting four minutes in the purest Tabata style. Start with workout 1, perform each move for 20 seconds, rest for 10 seconds, then move on to the next exercise. At the end of the workout, rest for one to two minutes, then start Workout 2. Rest for another one to two minutes, then start again from the beginning of Workout 1. Once you’ve completed both workouts twice, you’re done. .

Training 1

  1. squat
  2. jump squat
  3. Thrust
  4. lunge jump
  5. 2 push-ups, 4 climbers
  6. 2 push-ups, 6 climbers
  7. burpees
  8. burpees

training 2

  1. Side shuffles (fast side steps 3 steps to the right, 3 steps to the left)
  2. Alternate Side Lunges
  3. Bear walk (hold low squat and walk forward/backward)
  4. Side Bear Crawl
  5. Side shuffles (fast side steps 3 steps to the right, 3 steps to the left)
  6. Alternate Side Lunges
  7. Bear walk (hold low squat and walk forward/backward)
  8. Side Bear Crawl

Karl’s tips for getting the most out of these routines

Take it easy, aim for good form, and modify movements to meet your personal energy and fitness needs. “These workouts can be done with high intensity, or you can always take the impact off and step to the side to do jumping jacks, or just march to do high knees and glute kicks,” says Karl. Anywhere that requires jumping, feel free to change stride with your legs forward and back (jump squat) or forward and back (jump lunge). With those burpees, you can choose to step back and forth, rather than jumping between a high plank and a low squat, and you can stand up or do a calf raise on top.

Alternatively, “if you want to challenge yourself,” says Karl, “you can always do jump squats or jump lunges.” [instead of standing ones].” Essentially, you do!

Here’s how to do a jump lunge the right way in case you need a refresher:

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