The Ultimate Boot Camp Workout – Tabata Protocol

The secret to a good boot camp workout is high energy. The reason many people chose boot camps is because they’re a fun change of pace from the normal gym routine. A great boot camp workout gets results, but keeps it fun!

The only tough part about designing a boot camp workout is that there usually isn’t enough equipment for everybody. You have to figure out how to put your clients through a killer workout without any equipment.

Fortunately, there are numerous boot camp workout methods that are extremely effective bodyweight workouts that require NO equipment.

One of my favorite methods uses the “Tabata” protocol. The Tabata protocol uses bodyweight exercises such as squats, lunges, push-ups, crunches, planks, mountain climbers, or really any other bodyweight exercise you can think of.


The key to Tabata protocols is the timing. Each Tabata is done for 20 seconds with 10 seconds of recovery. You can manipulate the exercises, the order of the exericises, the number of “Tabatas” per round or per exercise. You can get pretty creative.

One thing I do that my clients love is to make it a competition of sorts. There are a number of ways to do this using the Tabata protocol. The first way is to see who can do the most reps of a certain exercise in a specified number of rounds. The second way is to see how many total rounds or “tabatas” they can complete before exhaustion.

You’ll be amazed at how they will push themselves and have fun doing it. As a side note, I usually only do competition type events after the group has had the chance to get to know one another and are comfortable in the setting.

By using the Tabata protocol, you can pretty much guarantee that your clients will be begging for mercy after just 15 minutes. Try it out and mix it up.

Source by Adam Jay


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