Swimsuit season is quickly approaching. Strength and conditioning programs such as boot camps have become springtime staples. You can significantly transform your body within a few quick weeks. These programs deliver rapid results by burning more calories; work the entire body in a short period of time; incorporate different exercises, so you don’t get bored; fit into a busy schedule, and can be as challenging as you want them to be. Although they are inspired by military and police training camps, they offer a non-intimidating, positive empowering environment with a chance to encourage and connect with friends.

Boot camps consist of an interval training method incorporating high to low intensities throughout the workout focusing on technique, form and core training. The strength training targets large muscles to improve power and endurance. The combination of strength training and cardio gives participants quick results within six to 12 weeks.

Examples of strength and conditioning classes include Gold’s Gym’s Runner’s Boot Camp, Group Fitness Boot Camp, Sports Conditioning or Body Pump classes. If you can’t get to a class, you can achieve similar results by creating your own workout. Here is a boot camp workout example:

• Start the workout with walking lunges 10 times each leg for a total of 20.

• Immediately following the lunges, without resting, do 40 jumping jacks.

• Rest period of 30 seconds to a minute.

(Repeat for three more sets, for a total of four sets.)

• Next do 10 wide squats, followed by 30 seconds of jumping lunges.

• Rest 30 to 60 seconds and repeat three more times.

• Drag weight with a sled, followed by box jumps, with 30 to 60 seconds rest in between.

• Perform 10 leg extensions with 10 burpies (get into the push up position, bring your knees to your chest, then jump straight up).

• Once again rest 30 to 60 seconds.

The estimated time for this workout is 40 minutes to an hour given your rest periods in between sets. Remember to always start and finish each workout with a good stretching routine. Because this is a high-intensity workout with interval training, it is recommended to rest at least 48 hours before repeating the sample workout above. As always, please consult your doctor before beginning any exercise plan, especially a more advanced workout program like the one listed above.

For continued success, maintain a healthy eating regimen, and engage in cardio and resistance training. Remember 80 percent of shedding weight is how you eat. The American Heart Association guide for shedding weight requires cardio four to six times a week with muscle resistance training two to three times a week. Conduct the sample workout above a few times a week, mix in a few of your favorite exercises and/or attend a class. Remember each person is different in how they maintain and achieve results. It is important to watch your body and monitor your results making adjustments accordingly.