What is a bootcamp workout? Explanation, exercises and program for 2026
Discover what a bootcamp workout is, which exercises belong to it and get a free 45-minute program for beginners and advanced athletes.
A bootcamp workout is an intensive group session in which you switch at a high tempo between strength exercises and cardio intervals, without machines. Think burpees, push-ups, sprints and kettlebells in a circuit of multiple rounds. Bootcamp usually takes place outdoors or in a large hall and lasts on average 45 to 60 minutes. You train strength and conditioning at the same time, which makes the method popular for people who want fast results.
What is a bootcamp workout?
A bootcamp workout combines strength training, conditioning and group dynamics in one session. There are no separate machines as in a regular gym, and no fixed choreography as in an aerobics class. Instead, participants switch from one exercise to the next at high speed, driven by an instructor who sets the tempo. That variation is what makes bootcamp unique: your body cannot get used to a fixed routine and keeps responding to the training stimulus.
Origin: from military training to group class
The name “bootcamp” refers to the basic training that soldiers go through. In the 1990s, fitness coaches picked up this approach and translated it into civilian group classes. The idea stayed the same: high intensity, minimal equipment and maximum effort. In the Netherlands, the outdoor version gained a lot of ground thanks to organisations like Bootcamp Club and local coaches who set up in parks in gyms Amsterdam, gyms in Rotterdam and gyms Utrecht.
Characteristics of a typical bootcamp
A bootcamp session has a recognisable structure: a short warm-up, an intense main circuit of multiple rounds, and a cooldown. Group size ranges from five to sometimes more than thirty participants. A good instructor adjusts exercises to skill level, so beginners and advanced athletes can train side by side. There is no choreography: instructions follow each other quickly, and it is the teamwork and time pressure that challenge you.
Which exercises do you do in a bootcamp?
Bootcamp uses a broad mix of exercises that require little space or equipment but load the whole body. The focus is on functional movements you also do in everyday life: push, pull, rotate and jump.
Bodyweight basics: burpees, push-ups, lunges, squats
The most-used exercises in bootcamp are movements without weights:
- Burpee: combination of squat, plank, push-up and jump. One of the most complete exercises for the whole body.
- Push-up: chest, shoulders and triceps, with the trunk as an active, stable base.
- Lunge: glutes, quads and balance, all in one movement.
- Squat: the fundamental exercise for legs and glutes, easy to vary or load.
Cardio intervals: sprints, jumping jacks, mountain climbers
Between strength blocks sit cardio intervals to keep the heart rate high. Common options are 10-metre shuttle sprints, jumping jacks, mountain climbers and high knees. These exercises do not need a single kilogram of iron, but they do need plenty of oxygen. They produce the afterburn that makes bootcamp so effective for fat loss and endurance.
With equipment: kettlebells, slam balls, resistance bands
Some sessions add equipment for extra resistance. Kettlebell swings train the entire back of your body in one explosive movement. Slam balls are thrown to the ground with full force, combining strength and coordination. Resistance bands are easy to carry to an outdoor location and offer safe extra load for beginners not yet ready for heavier weight.
Bootcamp vs HIIT vs CrossFit: what is the difference?
Bootcamp, HIIT and CrossFit look similar but each have their own character. Dutch gyms regularly use the terms interchangeably, which causes confusion. Here is the real distinction.
Bootcamp vs HIIT
Bootcamp borrows that interval structure but adds group dynamics, exercise variety and a military-inspired approach. HIIT is a method; bootcamp is a training format. A bootcamp session can contain HIIT elements, but not every HIIT session is automatically a bootcamp.
Bootcamp vs CrossFit
CrossFit works with its own methodology, specific movement standards and heavier Olympic lifts like deadlifts and clean-and-jerks. Bootcamp is more accessible: the technical threshold is lower, the groups are larger and equipment is more limited. CrossFit asks for intensive technique coaching; bootcamp emphasises pace and group effort.
When do you choose what?
Want fast results with a minimal technical learning curve? Pick bootcamp. Want to get systematically stronger with a well-structured progression method? Then targeted HIIT or CrossFit fits better. Coming back after a long break or starting for the first time? Begin with bootcamp: the variety and group energy motivate you without your first class being highly technical.
45-minute bootcamp program for beginners
This program lasts exactly 45 minutes and is suitable if you are trying bootcamp for the first time. You work with 40 seconds work and 20 seconds rest per exercise. Run it three times a week and increase the number of rounds from 4 to 5 after two weeks for extra challenge.
Warm-up (5 min)
Start with 2 minutes of easy jogging on the spot, followed by dynamic stretching: hip rotations, arm circles and 10 inchworms (from standing slowly walk into plank and back). The warm-up prepares joints and muscles for what follows and significantly reduces injury risk. Never skip this phase, even if you are short on time.
Main circuit (35 min)
Four rounds, 40 seconds work per exercise, 20 seconds rest. Rest 90 seconds between rounds.
| Exercise | Primary muscle group |
|---|---|
| Squat | Legs and glutes |
| Push-up (knees for beginners) | Chest and arms |
| Mountain climber | Core and cardio |
| Alternating lunge | Legs and balance |
| Jumping jack | Cardio and coordination |
| Burpee (step back for beginners) | Full body |
After two weeks, swap the jumping jack for a 10-metre shuttle sprint and add a fifth round. After four weeks, add a light kettlebell to the squat for extra resistance and make progression tangible.
Cooldown and stretching (5 min)
Finish with 2 minutes of easy walking to let the heart rate drop, followed by static stretching for hip flexors, hamstrings and shoulders. Hold each stretch for at least 30 seconds. A good cooldown speeds up recovery and reduces muscle soreness the next day, so your next session goes well too.
Bootcamp at Dutch gyms: what does it cost?
More and more Dutch gyms offer bootcamp as part of their group class schedule. Price and format vary widely by chain and city.
Indoor bootcamp at the gym
At Basic-Fit, bootcamp-style classes are included in the standard membership at no extra cost. SportCity offers more intensive group classes whose set-up is close to bootcamp, depending on the location. Fit For Free has a smaller group class line-up, but bootcamp is appearing more often there too, especially in larger Randstad locations.
Outdoor bootcamp in the park
Training outdoors has taken off in the Netherlands. Bootcamp Club is a well-known provider with fixed locations in Amsterdam, Rotterdam and gyms Eindhoven. A single outdoor session costs on average €10 to €15; a monthly subscription with an outdoor provider often lies between €35 and €65.
Monthly price comparison
Anyone already a member of a large chain pays nothing extra for bootcamp classes. A dedicated outdoor bootcamp subscription costs on average €40 to €60 per month. Single sessions with a freelance coach run €12 to €20 each — ideal if you want to try bootcamp first before signing up.
Who is bootcamp suitable for?
Bootcamp is suitable for almost anyone who likes to move hard and enjoys group energy. Still, there are a few points worth noting.
Beginner or advanced
Beginners can join in straight away, provided the instructor offers modifications. Lower intensity by scaling exercises down, like push-ups on your knees or a burpee without the jump. Advanced athletes raise the load by adding weights or shortening rest. Hartstichting (official) research confirms that moderate-to-high-intensity interval training is beneficial for cardiovascular health in healthy adults.
When to avoid it
Do you have an active knee injury, back complaints or a heart condition? Talk to your huisarts (GP) or physiotherapist first before starting bootcamp. WHO guidelines advise medical clearance whenever in doubt. During pregnancy or directly after, the same advice applies: look for a certified coach with proven experience in pre- and postnatal guidance.
Bootcamp is one of the most complete and accessible training formats around, both at the gym and in the park around the corner. The combination of strength, conditioning and group energy makes every session challenging at any level. Start with the program in this article, find a provider near you and discover why bootcamp has so many loyal fans in the Netherlands.