According to Greg Justice of AYC Health & Fitness in Kansas City, Kansas, “the key to metabolic resistance training—or boot-camp workouts—is that it uses a perfect blend of both anaerobic and aerobic exercises to build muscle and burn fat as efficiently as possible.”

In broad terms, according to Justice, a successful boot-camp instructor can implement four basic types of interval/circuit training methods:

  • Volume intervals. These are repetition-based activities; for example, 15 squats, followed by a minute of rest; then 2 more sets before moving to the next exercise.
  • Time intervals. Participants alternate between exercising and resting for a set number of rounds. For a high-intensity, focused workout, for example, you may decide on 30 seconds of work followed by 30 seconds of rest for 20–30 rounds.
  • Timed volume intervals. These combine the previous two methods. participants do a set number of reps in a certain amount of time. the idea is to shorten the amount of time needed to do the same number of reps. For example, you might do a series of 10 push-ups and 10 lunges every minute. If boot campers complete the movements before the minute is up, they have more time to recover before starting again.
  • Density training. In this type of training, participants exercise as hard as they can for a specific length of time; for instance, they do as many jumping jacks or squats as they can for 2 minutes. the goal is to continually complete more reps as the body becomes stronger.

To read the full article from the January 2014 issue of the IDEA Fitness Journal click here.

Cathie Ericson

Cathie Ericson is a freelance writer who specializes in health/fitness and business topics. She loves group fitness classes, especially now, especially outdoors, even in the variable Oregon weather. Find her @cathieericson.

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