It might seem impossible to get the boot camp experience and all its benefits at home.
But all you need is the right diet and exercise regime, not forgetting the most important part plenty of self-discipline.
The change in body shape after a boot camp can be extraordinary, says Spencer Cuckney, founder of the Fitwoman Boot Camp.
But theres no reason why people cant see similar results at home by following an intensive exercise and diet plan, provided that its properly devised.
We asked three of Britains best boot camps to help create the ultimate DIY regime that you can follow at home.
Follow this plan correctly for a week and you could up to lose half a stone.
The Exercise Programme
Circuit training is perfect for people who want to exercise at home with no equipment, says Staff Landen from New You Boot Camp.
If you're short of time, do his high energy workout, combining cardiovascular exercise with strength training, which burns calories fast and tones muscle. It takes 30 minutes and should be done everyday, before breakfast or dinner. It can also be broken into two 15-minute chunks.
Over the seven days you should also try to be more active by walking more, taking stairs rather than lifts and fitting in little exercises where you can.
Warm-Up - This should leave you feeling slightly out of breath. For three minutes, staying on the spot, either power walk (swinging the arms) or jog. Fitter people can run up and down stairs.
The Circuit - Perform each move for 60 seconds then repeat the entire circuit.
(1) Squats - Stand in front of a chair with your feet hip-widthapart. Tighten your stomach muscles as you bend your knees and slowly squat towards the chair. Keep the knees behind the toes and sit on thechair for a few seconds. Then contract your bottom and legs and lift yourself out back into a standing position. Repeat. To make this harder, perform it without the chair and hold position.
(2) Stomach crunches - Lie downwith knees bent and feet flat on the floor, hands placed on the back ofyour head. Tighten your stomach by drawing your belly button towards your spine. Gently lift your head, followed by shoulders, and pull up from the floor about half way. Hold for a second then slowly lower backdown. You can make this harder by extending your arms straight out behind your head, and even holding a water bottle.
(3) Static lunge - Stand withright foot forward, left foot back, about 3ft apart. Bend knees tolower body towards the floor. Keep front knee behind toes and be sure to lower straight down rather than forward. Keep the body straight and stomach in. Then push on the front heel back to the starting position. Do 30 seconds, then switch legs. Make this tougher by holding a water bottle or light weight in each hand.
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(4) Skipping - If you don't have a rope don't worry you can do this without and it is just as effective. For a more advanced exercise, try increasing your speed.
(5) Stair running - If you don't have stairs you can run on the spot for one minute at 70% of your maximum speed. Be careful if you are using stairs not to trip.
(6) Tricep dip - Stand infront of a chair with your back to it. Place your hands on the chair, slightly closer than shoulder-width apart, with palms down and knuckles facing forward. Knees should be bent with legs at 90 degrees. Now lower your body and bum by bending at the elbows. Count to two then straighten your arms and push your body back up.
(7) Bicycle abs - Lie on yourback with hands behind your head. Bring knees in towards the chest and lift shoulders off the ground. Straighten left leg out while turning upper body to the right, bringing left elbow towards the right knee. Goto start position, repeat, switching sides, bringing right elbow to left knee.
(8) Stars jumps - Stand upright with feet together, knees soft and arms at your sides. Jump so your legs are wide apart, extending arms outwards and upwards simultaneously. Land on bent knees and repeat. Increase speed.
(9) Back Extensions - Lie face down and place hands on the floor. Contract stomach muscles and keep them contracted throughout. Squeeze the back to lift chest a few inches off the floor. Hold, then return to floor and repeat.
(10) Plank - Lie on yourstomach. Raise the body by placing elbows on the ground, beneath your shoulders, and lifting legs by going onto your toes. Body should be in a straight line with only elbows and toes touching the ground. Hold for 20 seconds. Repeat twice.
Remember to now REPEAT all 10 exercises
Cool down - Two-minute power walk or jog on the spot.
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