A bootcamp is an interval training fitness program - bursts of intense activity alternated with intervals of lighter activity, to help achieve results in the quickest time possible. The classes are led by a bootcamp instructor also known as group fitness instructor. Bootcamps incorporate cardio, circuit training, aerobic exercises, weight training, flexibility, boxing, yoga, Pilates, martial arts, endurance, interactive games and sometimes dance moves. The sessions are full body workouts, starting off with warm ups and stretches, gradually building up to a high intensity workout which will put the body in a fat burning zone. The intensity of the workout helps to create a metabolic effect that helps boost weight loss. The workouts can vary from calisthenics to military-style drills, but usually involve pull-ups, push-ups, lunges, crunches, various forms of plyometric exercises, squats, burpees, core training, drills and sprints. A standard fitness boot camp offers all or most of the following: a small group environment (six to 10 people), an open public outdoor space such as a park, orientation, workouts, team competitions, obstacle courses, fitness retesting. Bootcamp is typically done outdoors, sometimes they are held in a gym or fitness facility. The sessions last between 30 to 45 minutes, and require little to no special equipment. There are specialized fitness boot camps for general fitness, sports specific boot camps such as ski prep, running, bicycling, soccer, women-only, kids, seniors, weight loss, and brides. Bootcamp aims to improve overall strength, stamina, and conditioning.