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Make Your Own Home Boot Camp Workout

November 2, 2017 by Normand Richard, Certified Exercise Physiologist

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Make your own home boot camp workout

Some people thrive in the outdoors year round, while others are not too keen being out in the cold, rain, or snow. Choosing to be active indoors or out is personal preference, one is not better than the other. However, if you notice you decrease your aerobic activity levels when the weather turns, it is worthwhile having an indoor backup option.

Make your own home boot camp workout at no cost!

If you have a health condition or have not been active for a while, talk with your doctor before increasing your activity levels or call 8-1-1 to talk to a Qualified Exercise Professional.

1. Set-up
The two main things you want to target are resistance training exercises and aerobic exercise; set up two stations for these. You’ll probably get pretty hot (which is normal) so put on a fan and open a few windows. Make sure your area is free of clutter and tripping hazards, and that you have good shoes and a water bottle on hand.

2. Warm-up
It’s important to do a warm-up. This literally warms up your body and prepares it for exercise. Ideas:

  • March on the spot for five to eight minutes
  • Skip rope lightly for five to eight minutes.

3. Resistance training
Pick one or a few of these ideas and do eight-12 repetitions:

4. Aerobic exercise
Get your heart rate up, choose one or a few of these ideas:

  • Use a step (like the bottom of a staircase) to step up and down, switching legs every step. Go for two to five minutes.
  • Do 10-20 jumping jacks
  • Skip rope quickly for one to four minutes

Rotate through each station two to four times depending on your fitness and amount of time you have.

5. Cool down
Help your body return to its resting state by doing a cool down.

  • Do five minutes of easy walking around the house.
  • This is a good time to do some stretching.

Want to make it more fun? Put some music on or do it with your partner or kids, they’ll like it too!


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Recommended resources

American College of Sports Medicine: Time Saver: High Intensity Fitness Circuit in Minutes

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