How Many Calories Do You Burn With Bootcamp?

Bootcamp is so demanding that, depending on your weight and exercise intensity, 180-pound person will burn about 12 calories each minute you do Bootcamp exercises, equaling 720 calories each hour.

Calories Burned Bootcamp Calculator

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Calories Burned in Group Fitness Classes (Weight: 175lbs)

	MET	15 mins.	30 mins.	45 mins.	60 mins.
Aerobics	6.6	138	275	413	550
Pilates	3	63	125	188	250
Spinning	7	146	292	438	583
Tai Chi	3	63	125	188	250
Zumba	6.5	135	271	406	542
Yoga	3	63	125	188	250
Martial Arts	10.3	215	429	644	858
CrossFit	5.6	117	233	350	467
Bootcamp	10.1	210	421	631	842
Circuit Training	7.2	150	300	450	600
Aqua Aerobics	3.2	67	133	200	267

Bootcamp exercises are some of the most demanding and exhausting workouts that you can do. The workouts include a range of different strength training exercises and cardio routines, all in a single session at the gym or at home.

These exercises are similar to HIIT workouts as they contain exercises that you’re required to do at a high intensity for short durations and are ideal for people that might have a tight schedule or want to get a quick workout in.

Each Bootcamp program will be designed differently, but they all tend to incorporate strength training, cardio, and speed exercises with 2 to 5 rounds of about 5 to 10 exercises. Circuit training is also a common element of many Bootcamp workouts. 

Read on to find out everything you need to know about Bootcamp workouts and how to get the most out of this demanding workout.

How the Calculator Works

Our calculator uses MET values to give you an accurate estimate of how many calories you can expect to burn while doing Bootcamp exercises and other activities. The higher the MET value, the more calories you will burn.

What is a MET Value?

MET stands for metabolic equivalent of task and these values allow us to give you an estimated expenditure of energy for many different activities, including Bootcamp workouts.

A MET value is a ratio between the working metabolic rate and the resting metabolic rate [1], which is the amount of energy used compared to the duration of time doing the exercise.

This means that a MET value of 1 is the equivalent of the amount of energy you expend while at rest, and a MET value of 10 means you are expending 10 times as much energy compared to being at rest.

Pretty much all activities that you can think of have MET values assigned to them. Some activities with MET values are common, and some are not so common. For example, there are MET values assigned to activities like doing laundry, skydiving, and even hunting!

Most activities come with varying levels of intensity and have different MET values assigned to them. However, a Bootcamp workout has a single MET value of 10.1.

Formula

The formula that our Bootcamp calculator uses to determine the number of calories burned per minute is (body weight in Kg   x   MET   x   3.5) ÷ 200.

Examples

A person weighing 150 pounds will burn approximately 720 calories per hour from Bootcamp exercises. This activity has a MET of 10.1, which means that it burns over 10 times as many calories compared to being at rest.

This is what the formula for calculating the calories burned while doing Bootcamp exercises will look like for a 150-pound individual at a MET value of 10.1.

• Calories burned (per minute) = (body weight in kg   x   MET   x   3.5) ÷ 200
• Calories burned (per minute) = ( 68   x   10.1   x   3.5 ) ÷ 200
• Calories burned (per minute) = 12 calories   x   60
• Calories burned (per hour) = 720 calories per hour

What is Bootcamp?

Bootcamp gets its name from the old-school type of military training that all new cadets must pass in order to progress through the ranks of their branch of armed forces. The exercises in your Bootcamp workouts are typically also done at real military Bootcamp.

It’s important to know that Bootcamp workouts can vary significantly depending on the class that you take at the gym. If you’re doing Bootcamp workouts at home, you’re able to customize your routine to focus on whichever elements you want.

However, most Bootcamp routines include calisthenics like push-ups, pull-ups, squats, and crunches. They also make use of circuit drills and sprints if there is enough room in the gym to do so.

Since Bootcamp is much like a HIIT workout, you should expect to exert yourself for short periods of time while alternating with intervals of lighter activity. You may also incorporate aspects of functional fitness using whole-body exercises simulating real-life activities.

Benefits of Bootcamp

Bootcamp workouts are done in the military because of the many benefits that it offers. There’s no wonder that it’s been adopted outside of basic training.

Bootcamp’s primary goal is to provide a whole-body workout that helps you build strength, functional fitness, and aerobic endurance. Bootcamp workouts also offer a more challenging workout than HIIT classes and require little to no special equipment to get started.

Much like Crossfit, those that do Bootcamp exercises also develop a sense of camaraderie with each other and may develop friendships outside of the gym. The workouts allow you to be social while still burning lots of calories at the same time.

Since Bootcamp workouts incorporate plenty of aerobic activity, you’ll get all the benefits that come with this type of exercise, including:

• Maintaining a healthy weight
• Increased stamina and endurance for longer workouts
• Maintain a healthy immune system
• Reducing the risks of obesity, diabetes, high blood pressure, and stroke [1]
• Strengthening your heart muscle
• Manage chronic conditions
• Improve your overall mood
• Live a longer and healthier life

Types of Bootcamp Workouts

Since Bootcamp exercises are usually done in a circuit format, you’ll likely come across plenty of different exercises. Below are some of the most common Bootcamp exercises that you’ll do:

Jumping jacks

One of the simplest ways to increase your heart rate and burn calories is the jumping jack. This exercise is often done while warming up for other exercises or it can be done on its own as one station in your circuit exercise.

For more information on how to do jumping jacks correctly and how many calories you can expect to burn.

Mountain climbers

Mountain climbers are a popular Bootcamp exercise that involves getting in a push-up position and then repeatedly bringing your knees up to your elbows in a quick motion, often for about 30 seconds to a minute long.

This exercise is great for building a strong core and well as enhancing upper body strength and working several muscle groups of the legs. If you want to make mountain climbers more challenging, you should work to increase the speed of your reps while still maintaining proper form.

Jump rope

Jump rope is one of the oldest Bootcamp exercises you can do and it’s a great way to increase endurance and get your heart racing. The rope is the only equipment you need and you can do the exercise for as long as you want until you’re tired or progress onto another exercise.

Jump rope is a great exercise for targeting your legs and core to stabilize yourself as you complete each jump. It’s also an efficient way to get a quality cardio workout within a short amount of time.

Push-ups

Push-ups are one of the most common exercises that you’ll do if you decide to participate in a Bootcamp workout. This classic exercise is great for building strength in your upper body like your shoulders and triceps.

When doing push-ups in a Bootcamp workout, you should do as many reps as possible within a 30-second period (or however long your instructor says to). If doing regular pushups is too difficult for you, a modified pushup with your knees on the ground is a good place to start.

The Bottom Line

While Bootcamp workouts are certainly nothing new, they remain a great way to burn calories, increase your heart rate, and make friends while participating in a fun environment of people that have the same goals in mind.

Since Bootcamp workouts can be extremely demanding, you should gauge your own level of fitness and take it slow before over-exerting yourself. Much like HIIT exercises, Bootcamp will take a lot out of you and you should continue to drink plenty of water and stretch before and after your workouts.

Use this calculator to get an idea of how many calories you can expect to burn while doing Bootcamp exercises, and be sure to check out all the other calculators that we have to offer at Fitness Volt!

References:

1. Peterson DM. The benefits and risks of aerobic exercise. Accessed Nov. 9, 2021.
2. Jetté, M., Sidney, K., & Blümchen, G. (1990). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical cardiology, 13(8), 555–565. https://doi.org/10.1002/clc.4960130809

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