No Time for Gym? Then do it at home


There’s a reason bootcamp-style training is so popular: It gets results—and fast! While the group atmosphere and fixed schedule can certainly help, the real secret is in the setup. Go to enough bootcamp workouts and you’ll soon start to notice a theme: time-based interval circuits with minimal equipment so you can focus on intensity (or kicking your own booty!).

Each circuit mixes heart-rate-revving cardio moves with multi-joint strength exercises so you torch the maximum amount of calories while you tone every inch. This DIY bootcamp is designed in the exact same way, so you can save your cash and still see your body change.

To prepare: Set up five “stations” in a large circle in your workout space (indoors will work, but we recommend taking this plan outside). You can mark each station with a label or simply ID them in your head.  Place a jump rope at the first station, medicine ball at the second, two cones about four feet apart at the third, a pair of dumbbells at the fourth, and leave the fifth open.

How it works: This workout is split into 3 circuits (5 exercises each). Do each exercise for 1 minute in order, with no rest between stations. Do two rounds of the first circuit (slides 2 through 6), rest 1 to 2 minutes, and then move on to the second circuit (slides 7 through 11). Continue this pattern until you’ve done 2 rounds of all three circuits. Optional: Do the whole thing again for a killer 60-minute sweat session!

Total Time: up to 1 hour

You will need: Cones, Free weights, Jump rope, Medicine ball

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