8 Boot Camp Cardio Exercises

Most people do too much of the wrong kind of cardio exercise. Look, you’re not going to sculpt your body or get Cut while strolling on the treadmill or mindlessly pedaling an elliptical trainer. To shed fat and get shredded, the key is intensity. The boot camp moves like the ones in this chapter can be done anywhere—in your living room or at the gym—and will definitely get (and keep!) your heart rate up.

You should perform each of these moves for 30 to 45 seconds at a time; that’s 1 set. If you’re new to working out and can only do a move for less time than that, just gradually work up to that 30-to 45-second mark and eventually aim to do 3 to 4 sets, depending on the workout. You’ll rest for about a minute between sets. (If you’re very fit, you can cut that rest time to 30 to 45 seconds.) Each of these moves is a cardio exercise that will get your heart pumping and burn tons of calories while you’re performing it.

MOUNTAIN CLIMBER

This exercise works the core, glutes, quads, and hamstrings.

Place your hands on the floor, shoulder-width apart, with your feet under your hips. Pull your right knee toward your chest and then do the same with your left leg as you step your right foot back (as if you were “climbing” the floor). Continue to alternate legs as you perform the exercise. Do for 30 to 45 seconds.

JUMPING JACK

This plyometric, or jumping, move is a simple but challenging cardio exercise.

Stand with your feet together, knees slightly bent, arms at your sides. Jump your legs apart, landing on the balls of your feet, while simultaneously bringing your hands up over your head; then bring your legs back under your hips while you bring your arms back down to your sides. Do for 30 to 45 seconds.

From Obi:

Exercise used to be considered optional by doctors. Now doctors know that regular exercise promotes longevity and reduces the risk of developing many common diseases. No wonder so many physicians are prescribing it for their patients!

BURPEE

This challenging cardio exercise includes a plyometric component and will get you in great shape.

Stand with your feet shoulder-distance apart and bend your knees to perform a squat, pushing your butt back and down as you keep your knees behind your toes. As you do so, put your hands on the ground and jump your feet back, as if you’re going to perform a push-up. Immediately jump your feet back under your shoulders and leap up, reaching your arms toward the ceiling. Do for 30 to 45 seconds.

SKI JUMP

This cardio exercise includes a plyometric component.

Stand with your feet shoulder-distance apart, knees slightly bent. With your arms bent and by your sides (as if you were holding ski poles), jump from right side to left side, keeping your legs parallel and slightly closer than shoulder-distance apart, using your arms for balance. Jump as far as you can and focus on landing as lightly as possible. Do for 30 to 45 seconds.

HIGH KNEE

This cardio exercise also engages your abs and core.

Stand with your feet shoulder-width apart, arms at your sides with your elbows bent. Lift each knee one at a time high enough so that your thighs are parallel to the ground and run fast in place, landing softly on the balls of your feet. Do for 30 to 45 seconds.

QUICK FEET

This cardio exercise improves your endurance and agility.

Stand with your feet shoulder-width apart, arms bent and at your sides, weight on the balls of your feet. Run in place, moving as quickly as possible and landing as lightly as you can (as if you were stepping on eggshells). Do for 30 to 45 seconds.

SQUAT UPPERCUT

This cardio exercise works the quads, hamstrings, glutes, calves, and core.

Stand with your feet shoulder-width apart and your knees bent, keeping your knees behind your toes, as if you were going to sit in a chair behind you. Your knees should make 90-degree angles. As you hold that position with your back straight, make a fist with your left hand and punch upward as if you were going to punch someone under his chin. This is an uppercut. Repeat, making a fist and punching upward with your right arm. Continue to hold the static squat while you make uppercuts with each arm. Do for 30 to 45 seconds.

RUN AROUND THE TOWEL

This cardio exercise gets your heart rate up quickly.

Place a towel flat on the ground and run around it in a circle, staying on the balls of your feet. Run in a circle, landing as lightly as you can, using your arms at your sides for balance. Do for 30 to 45 seconds.

SUICIDE

This cardio exercise works the glutes, quads, hamstrings, and calves. It’s challenging, so pace yourself during the first few sets.

Place a marker or cone 5 to 7 feet away from you. Run as fast as you can from your starting point to the marker or cone; touch the marker; and then run backward to your starting position. Do for 30 to 45 seconds.

SWITCH FEET

This cardio exercise includes a plyometric component and builds endurance.

Stand with your feet shoulder-distance apart, arms at your sides. Step your right foot forward and your left foot back and then jump your left foot forward and right foot back, swinging opposite arms for momentum and balance. Move your feet as quickly as you can while landing softly. Do for 30 to 45 seconds.

From Morris:

I actually love doing basketball jump shots because they help my vertical jump on the court, too.

BASKETBALL JUMP SHOT

This is a plyometric and cardio move that uses your entire body, including your core.

Stand with your feet shoulder-distance apart and bend your knees, pushing your bottom back and down and keeping your knees behind your toes. Keep your hands in front of you (as if you’re holding a basketball). Explode up from this position as if you were making a jump shot; land with your legs bent and repeat. Do for 30 to 45 seconds.