Pre And Post Workout Routines To Improve Your Bootcamp Fitness Training


In 2020, the number of bootcamp-style fitness training participants was estimated at approximately five million people in the US. In other words, bootcamp fitness training is one of the most popular training methods in the US. The reason behind this meteoric rise in popularity is that you can (so research suggests) burn more fat and build more muscle in less time. But how can you maximise this powerful training method even further? The answer is very simple: improve what you do before and after your training. Read on, apply these pieces of advice and have the healthy, strong body you have always dreamed of.

Why Bootcamp Training Works

One of the main reasons why bootcamp training is so famous nowadays is because it works. According to Time Magazine, the exercises within a bootcamp training session are designed specifically to be a comprehensive workout, training the core, and lower and upper body. This emphasis on total-body functional training makes bootcamp not only unique but also super-effective for most participants. Plus, it prepares people for everyday, real-world scenarios, and aids in improving their sense of wellbeing. In the same vein, you will be building muscle mass while spending an average of 10 calories per minute (according to one review, p.6). Moreover, many bootcamp workouts incorporate HIIT (High-Intensity Interval Training) which helps to maximise fitness in shorter periods and helps your heart stay strong. Finally, the sense of camaraderie that brings participants together in any bootcamp training session makes it the perfect activity for those struggling with motivation.

Many athletes (both professional and amateur) utilise resistance bands to aid their workouts and help push the body’s boundaries further. This is a great way to make the most out of every workout. Still, it is what can be done before and after working out that can enhance and extend the benefits of bootcamp fitness training to its true maximum potential.

The Best Pre-Workout Routines

There are three ways to maximise the effect of bootcamp training on your body.

  1. To begin with, there is one item to which most dedicated sites and available literature agree: getting between five and eight hours of quality sleep before working out. In this vein, celebrity trainer Jay Cardiello calls it the “most imperative thing in any fitness program.” The reason behind this affirmation is that sleep not only re-energises the body for the coming training session but also keeps hunger hormones in check. This translates into better eating habits.
  2. Another major item for Cardiello is to hydrate your body properly before starting a workout. This is because you will be losing fluids through sweat but also because it is a key element to keep the joints and muscles free from cramps and moving full-speed. According to Cardiello, you should drink half your body weight in ounces. For example, if you weigh 100 pounds, you should drink 50 ounces of water before a bootcamp training session.
  3. Finally, another important pre-workout routine is to warm up your body properly to avoid jumping into hard work straight from a resting state. This will allow you to raise your body temperature, increase your range of motion (ROM), and spare you from potential injuries.

What to Do After Your Bootcamp Workout

Post-workout routines are just as important as pre-workout ones. The first item that most specialised media agree upon as an after-workout routine is to stretch out and cool down your muscles, easing them into the resting position again. Furthermore, muscle stretching works best when muscles are warm; therefore, stretching after working out is often easier.

Another very common piece of advice in this sense is to snack properly after working out. This is because your body needs to replenish the glycogen stores and rebuild muscle. Therefore, consuming carbohydrates and protein are a must after working out. Moreover, to maximise the effect, you need to do it in a timely manner – in simple terms right after sweating. Finally, and according to recent studies, using a foam roller (in some cases) after a workout can help reduce soreness and the chance of injuries. In the same vein, it is a great way of increasing the blood flow to the tissues, helping them recover faster. As a result, using a foam roller regularly after bootcamp training can aid you in achieving your fitness goals.


Bootcamp fitness training is a very popular, great way of staying healthy and in shape for those who do not have much spare time. Adding healthy pre and post-workout routines to a regular workout schedule might be the recipe for success. These should include proper sleep, warming-up, hydrating, eating properly, stretching/cooling-down, and (potentially) using a foam roller. Adopting these habits will help you maximise the results of bootcamp training, making that exercise time more than enough to have the healthy, strong body you dream of.


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