If you’re a fan of the celeb-endorsed, party-themed classes from Barry’s Bootcamp, you’re in luck. We tapped celebrity trainer Derek DeGrazio of Barry’s Bootcamp Miami Beach to create an exclusive 30-minute cardio-strength workout designed to burn fat while toning your abs, butt, and core (the “ABCs”) using Barry’s Bootcamp’s signature interval format. (Here, 15 Boutique Fitness Classes You Can Do at Home!)
Here’s how it works: The treadmill rounds alternate between incline and sprint intervals to burn fat, while the three strength training rounds “overload” the muscles to sculpt and tone. Feel free to increase the weight if you wish—”the bigger the weight, the bigger the change,” says DeGrazio.
Equipment:
1 treadmill
1 set of free weights (5-10 pounds)
1 mat or towel
Suggested Treadmill Speeds:
Beginner: Jog 5.0. Run 6.0. Strong Run (SR) 7.0. Sprint 8.0+
Intermediate: Jog 6.0. Run 7.0. SR 8.0. Sprint 9.0+
Advanced: Jog 7.0. Run 8.0. SR 9.0. Sprint 10.0+
Round 1
Minutes 0-5: Treadmill Warm-Up
0-1: Jog
1-2: Run
2-3: Jog
3-4: Run
4-5: SR
Minutes 5-10: Strength Training
5-6: Squat with Front Raises
Stand with feet shoulder-width apart, and hold 2 hand weights in front of thighs, arms extended down, palms facing body. Slowly sit back in a squat, leading with backside, weight on heels, legs parallel to the floor, knees behind toes. Simultaneously, raise both arms away from body. Finish with arms locked in front of face, while seated in a 90-degree angle squat. Repeat for 1 minute.
6-6:30: Flutter Kicks
Lie back on a mat or towel. Raise legs about 6-8 inches off the floor, feet flexed, one leg higher than the other, and begin fluttering, alternating each leg up and down for 30 seconds.
6:30-7:30: Squat with Front Raises
7:30-8: Flutter Kicks
8-9: Squat with Front Raises
9-10: Forearm Plank
Lie on stomach, forearms and hands on ground, elbows under shoulders. Press off the ground using forearms and balls of feet. Keeping back straight, hold position for 1 minute. Make sure to breathe!
