The goal of a fitness boot camp is to provide a whole-body workout that builds strength and aerobic endurance. Boot camp workouts also attract many people because they may:

• Offer a more challenging, varied and fun workout
• Require little or no special equipment
• Create a sense of friendship (camaraderie) among the participants

Also, because a boot camp workout generally is done at a higher intensity than moderate aerobic activity, the same health benefits — such as a lower risk of heart disease — can be achieved in less time than in moderate activities such as walking.

Department of Health and Human Services recommends these exercise guidelines:

• Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or an equal combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefit. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.
• Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions
  • https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/boot-camp-workout/art-20046363