How to Take Bootcamp Classes Without a Tread

Have you tried Peloton bootcamp classes yet? If not, you’re missing out. These extremely efficient workouts combine cardio (running on the Tread) and strength (dumbbells and bodyweight exercises on the floor) to help you simultaneously build muscle and endurance. “It’s the biggest bang-for-your-buck workout,” says Peloton instructor Rebecca Kennedy. “Bootcamps are super fun, challenging, and one of the best ways to physically see and feel results when consistent.”

But what if your gym is closed and you don’t own a Tread? We feel your pain, but don’t worry: You can still get in an incredible bootcamp workout at home by swapping the cardio portion of the class for outdoor running, indoor cycling or other cardio alternatives. Here’s what you need to know to be successful.

Picking a Class

You want to check three things when selecting a bootcamp class: level, length and focus. If you’re a newbie, a beginner 30-minute bodyweight or full body bootcamp is best, Rebecca says. (Music genre bootcamps are also generally less intense, she notes, but they can include higher intensity running and occasional sprints.)

Although you may want to go hard right from the beginning, stick with 30 minutes at first. “Combining Tread and strength is a new challenge in itself,” Rebecca says, “and your body and mind need to acclimate first to the new variable placed on it before increasing the length of time. One new change at a time is always best for both short- and long-term results.”

On the Bike

If you’re going to replace the running portion of a bootcamp class with cycling, increase your resistance when the instructor calls for an incline; when they call for more speed, bump up your cadence. A jog on the Tread is roughly 25 to 40 cadence on the Bike, a run is about 40 to 60 cadence, and a sprint is 90 to 110 cadence or so.

You should try to remain in the saddle, but if you need a recovery, it’s okay to stand up or reduce resistance. Ultimately, the goal is to reach the same amount of intensity that the instructor is calling for, even though you’re doing a different form of cardio.

Rebecca recommends easing yourself into bootcamp on the Bike using this weekly schedule:

*Pro tip: Have your shoes ready to go so you can easily switch between the cardio and strength portions of class. (If you’re on the app, you can always pause to give yourself a little extra transition time too.)

Outdoor Running

Ready to take the cardio portion of your bootcamp class outside? Follow this plan from Rebecca to ease into your new workout plan:

If you’re on a flat road when the instructor calls for a hill, simply pick up the pace. Just remember: The steeper the incline is supposed to be, the more effort you’ll need to put into it.

Cardio and Plyometrics

There are plenty of ways to get your heart rate up during a bootcamp class. Rebecca’s suggestions for bodyweight alternatives to jogging or sprinting include jumping rope, jogging in place, inchworms or upright mountain climbers. If you’re supposed to run, go a little harder with high knees, skater hops or jumping rope for speed. And if you need to sprint, go for moves with explosive power, like burpees, tuck jumps, froggers and power skips. For example, in a 5 minute Tread section during your bootcamp, Rebecca suggests you rotate through these moves to feel the burn:

For a sprint section, your intervals could look something like this:

Try getting into bootcamp with cardio and plyometrics this way:

Sticking With It

After a few weeks, when you’re starting to feel in the swing of things, you can add in another 30-minute bootcamp—or increase the length of your first one. “It’s exciting and fun, but make sure not to add too much too soon to prevent burnout and overtraining,” Rebecca says. A good rule of thumb: It’s generally safe to add in new variables every three to four weeks or so.

And remember: “If you want the full, authentic experience,” Rebecca says, “when it becomes possible, make sure to try it on a Tread.”