Bootcamp Training 7 best benefits

Bootcamp Training Benefits

The Bootcamp was born in Australia in the early 90’s and then came all over the world. For some years now, marines style training has also become famous in Italy.

It is a workout that can quickly and effectively improve your fitness , always if combined with proper nutrition.

Bootcamp: what is it?

The bootcamp, historically, was born in military academies to shape the body as quickly as possible and cultivate the motivation of those who will be future officers.

Training is always outdoors , especially in public parks or green areas: no more gyms and equipment!

It is optimal and is aimed at both men and women . The trainer is a real guide and as such has the task of regulating the times and rhythms of the training, always trying to propose new ones to stimulate the participants to overcome their limits.

How is the training structured?

How is the training structured?

These programs were created for intensive training . However, the method has many training proposals and varies according to the location and the trainer. Mostly, they are group classes that include lots of exercises like push-ups or pull-ups combined with sets of quick sprints and other exercises.

Some of these exercises may also require support material, such as sandbags or weights.

The 4 phases of training

  • warm-up: 10 ‘of medium intensity running
  • training: 40/50 ‘of aerobic and anaerobic circuits, interval training, endurance tests, combat sessions, swimming, canoeing and military patrol
  • cool-down phase: 5 ‘/ 10’ of mild running
  • stretching: 10 ‘of stretching, pilates, yoga or joint mobility.

The strong point of every Bootcamp workout is precisely the differentiation between the various workouts. In fact, the workouts have as their main objective that of taking into account the varied levels of physical preparation within the group.

The main goal of the trainer is to create a workout for everyone. An innovative opportunity to better compare!

Sports practices used during the Bootcamp lesson

The Bootcamp, being very varied, takes into consideration multiple activities:

  • combat sports
  • jumping rope
  • running
  • stretching
  • obstacle course
  • yoga
  • pilates
  • exercises with weights
  • abdominals.
The benefits of the Bootcamp

The benefits of the Bootcamp

If you exercise regularly (at least twice a week) and stick to your commitment, you will be able to have a more toned and muscular body. This way you will improve cardiorespiratory endurance and capacity . The lessons are quick and there are numerous exercises, so training is fun and never monotonous.

The main benefits:

  • weight loss : after a few weeks of training, you will begin to see results
  • lean mass : high intensity workouts allow you to increase muscle mass
  • greater and better resistance to effort: after a few weeks of training the body increases its resistance to effort
  • significant improvement of the static and dynamic balance
  • strong reduction of stress and anxiety
  • regular practice develops self-esteem and fosters decision-making power in life.
Bootcamp workout example to burn fat

Bootcamp workout example to burn fat

  • increase body temperature
  • improve circulation
  • lubricate the joints.

The total body bootcamp table is an example of a home workout . It consists of 2 circuits. The recovery time between one circuit and the next is 1 minute. Repeat the first and second circuit 2 times.

Always start with a 5 minute warm up to:

First circuit

  • 10 burpees
  • 15 jump squats
  • 10 squats
  • 15 pushups
  • 10 jumping jacks
  • 15 sit ups.
  • At the end of the circuit, 1 minute rest.

Circuit 2

  • 40 mountain climbers
  • 15 tricep dips
  • 15 pushups
  • 30 sit ups
  • 20 alternating crunches
  • 20 sec. plank.
  • At the end of the circuit, 1 minute rest.

To finish your workout, walk in place for 5 minutes. After that, focus on stretching , which is useful for relaxing and defining the muscles.


Bootcamp-style workouts are very demanding and are considered on par with high intensity interval training workouts. So before registering, we always recommend a visit to a sports doctor .

In fact, to practice Marine training, it is important to be in good health and not have cardiovascular problems.

Also, workouts often include plyometric movements, such as jumps. For this reason, if you have joint problems, the Bootcamp is not the training for you.


Particular attention must also be paid to costs, certainly much more advantageous than the normal gym membership. Usually this is a 6-week training package (two per week), where the participant has included insurance coverage and training kit.

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