Instant Sweat

No studio, machine, or equipment? Boot camp to the rescue.

- Lauren Del Turco

From the lights to the music to the healthy competition with the person next to you, the energy of a good boot camp class is downright intoxicating. And if you’re missing the sense of accomplishment after nailing a tread sprint or making it through an extra round of strength moves on the floor these days, we get it (because, same!).

Though you can’t high-five your favorite instructor or pace yourself against your neighbor when sweating at home, you can reap big-time benefits—and you don’t need a treadmill or rower to do it.

At its core, boot camp–style training combines strength and cardio conditioning, says trainer Danielle Keïta-Taguchi, CPT, who began her fitness career as a boot camp coach at fitness studio Orangetheory. There are a million ways to mix it up, but your workout always includes resistance moves (think squats and pushups) and cardio (like running, rowing, or even jumping jacks), typically in a circuit setup, meaning you go from exercise to exercise.

In addition to keeping your sweats interesting, this combo offers a unique one-two punch of results: Thanks to that cardio element, you boost your stamina—and with the strength portion, you build muscle and increase your metabolism, Keïta- Taguchi explains. It’s the perfect formula for feeling—and looking—fitter, fast.