To lose weight, you want a
boot camp that features a significant amount of cardiovascular activity. A minimum of 150 minutes of moderate to vigorous aerobic exercise per week works best. In boot camp workouts, the cardiovascular activity takes the form of sprinting, jumping rope, dashing up long flights of stairs, navigating an obstacle course or doing calisthenics like jumping jacks and burpees.
Your workout should also strengthen your upper body, core and lower body muscle groups.