Boot Camp Body: The Ultimate At-Home Workout

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Source: Thinkstock

Source: Thinkstock

You want the body of a boot camp attendee without the part where you wake up at 5 a.m. and get yelled at to do push-ups. Now you can rock the body of a regular boot camper, but you can do it in the comfort of your own home any time you want to. These workouts require no equipment and are sure to get your heart rate pumping and your muscles going.

1. This workout featured in Self combines cardio and strength training. Perform each exercise for one minute followed by one minute of rest. Repeat the complete circuit four times.

Squat Thrusts: Start in a standing position. Squat and place your hands on the floor, then jump your feet back so you are in a full push-up position. Make sure your shoulders and chest are directly above your hands. Jump the feet forward and stand.

High Knees: Start in a standing position and begin the motion by running in place. Get your knees up as high as you can — your thighs should hit parallel to the floor. Make sure to be gentle on your feet, and keep your abs contracted.

Mountain Climbers: Start in a push-up position with one foot closer to your hands. Keep your hips in line with your shoulders. Now, use your core and jump the extended foot closer to your hands as the other one extends back.

Walk Out With Jump Squat: Begin in a squat position. Place your hands on the floor and walk them forward so that you are in a full push up position. Walk your hands back toward your feet. Once you reach the squat position, jump as high as you can. Land in a deep squat position. Remember: Be gentle on your feet when you land.

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