An at-home bootcamp workout with no running

WRecently trying a bootcamp workout at a new studio in Los Angeles called KAMPS Fitness, the instructor really surprised me. We were in the cardio segment when KAMPS founder (and Barry’s Bootcamp alum) Sam Carl told the class that he really hated running. It was a scene he stuck with when I spoke to him later.

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

Like all bootcamp classes, Karl’s includes both strength training and cardio. And yes, at KAMPS, there are some treadmill drills. But it’s not just sprinting. You can walk up a hill, backwards and sideways, and turn the treadmill into “sled mode,” so you’re pushing with your legs like you would a sled at a gym. “There are definitely ways to make the treadmill more exciting,” says Carl.

I was inspired by her creativity to get that cardio in without focusing solely on running. Even if you don’t have a treadmill, or the luxury of going outside for a run or walk—hello, HeatWave—there are plenty of ways to reach that higher heart rate without using equipment.

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

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 a workout, called the afterburn. But consider your permission to do so, without Sprint. Below, Carl walks us through how to get that one-two punch—with two workout options—no running, equipment, or going out in the scorching heat required.

2 no-run bootcamp workouts

Circuit Workout (33 minutes)

3 rounds

Perform each move for 45 seconds, with 15-30 seconds of rest between exercises and 60-second breaks between rounds, depending on what you need. The ultimate goal for advanced practitioners will be to go directly through each step one by one. You can always shorten each step to make it easier or work for a minute to make it harder.

  1. Bodyweight squat
  2. Alternating reverse lunges
  3. Jumping Jack
  4. high knees
  5. butt kick
  6. Highlighted above
  7. front panel
  8. high plank
  9. Mountain climbers
  10. bicycle

Tabata Workout (20 minutes)

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

Workout 1

  1. squat
  2. Jump squat
  3. lunge
  4. lunge jump
  5. 2 push-ups, 4 mountain climbers
  6. 2 push-ups, 6 mountain climbers
  7. Burpee
  8. Burpee

Workout 2

  1. Side Shuffle (quick side stepping 3 steps right, 3 steps left)
  2. Alternate side lunges
  3. Bear Walk (Hold a low squat and walk forward/backward)
  4. Lateral bear crawls
  5. Side Shuffle (quick side stepping 3 steps right, 3 steps left)
  6. Alternate side lunges
  7. Bear Walk (Hold a low squat and walk forward/backward)
  8. Lateral bear crawls

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

Take it slow, aim for good form, and modify movements to suit your personal strength and fitness needs. “These workouts can be done at high intensity, or you can always take the impact off and go sideways for jumping jacks, or just march for high knees and butt kicks,” Carl says. Wherever called to jump, feel free to switch your legs out and in (jump squat) or forward and back (lunge jump). With these burpees, you can choose to move your legs back and forth instead of jumping between a high plank and a low squat, and you can simply stand up or do a calf raise at the top.

Alternatively, “if you want to challenge yourself,” Carl says, “you can always do jump squats or lunge jumps. [instead of standing ones]” Of course, you are what you are!

If you can use a refresher, here’s how to lunge jump the right way:

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