Torch calories, build muscle, and improve your cardiovascular system with this one-hour interval training workout, straight from Barry himself!

By Kylie Gilbert
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Barry's Bootcamp

If you've ever been to a Barry's Bootcamp class, you know that it's a no-nonsense cardio and strength workout that will seriously kick your butt into shape in a fun, music-pumping environment. The signature one-hour class, which consists of 25-30 minutes of interval training on the treadmill plus 25-30 minutes of strength training using free weights, resistance bands and more, is designed to "shock" the body to improve your cardiovascular system, while helping to torch calories and build muscle. (If you work at your full potential, one hour-long class is said to burn up to 800 to 1,000 calories!)

The good news is, if you can't make it to a class (or don't have a studio near you), you can still to the workout. We teamed up with Barry Jay himself to bring you a one-hour full body workout so you can reap the benefits of his unique interval technique at home, or on the go. (For a 30-minute version, try our Barry's Bootcamp-Inspired Abs, Butt, and Core Workout!)

You will need:

A treadmill, a resistance band, and hand weights

Section 1: Treadmill

Please note that that speeds given are just a suggestion and you can work at your own pace. The goal is to give it your all!

3 min walk/jog warm up (3.5 – 6.0 mph)

1 min run (6.0 – 8.0)

1 min sprint (8.5 or higher)

1 min recover/walk (3.5)

Incline at 2.0

1 min run (6.0 – 8.0)

1 min sprint (8.5 or higher)

1 min recover/walk (3.5)

Incline at 4.0

1 min run (6.0 – 8.0)

1 min sprint (8.5 or higher)

1 min recover/walk (3.5)

Incline at 6.0

1 min run (6.0 – 8.0)

1 min sprint (8.5 or higher)

1 min recover/walk (3.5)

Section 2: Floor Work

Complete each exercise for 1 minute.

Hammer Curl

Stand with your feet hips-width apart and knees slightly bent, holding medium or heavy weights (8-12 lbs) at your sides. Keeping your elbows glued to your torso and palms facing toward each other, bring the weights up so your hands reach your shoulders. Then, with a full range of motion, bring them back down to the outside of your thighs.

Straight Curl

Start in the same stance as hammer curls with the same weights. This time, palms face outward when hands are down at the thighs; weights face your body when brought up to the chin. Do this movement, with full range of motion, slowly and controlled, before speeding up.

Wide Curl

Now, take the arms outward when curling in and out-meaning, elbows are glued to your sides and palms face outward to the side as your curl up, making a "V" with your arms.

Rubber Band Curl

Stand in the middle of a resistance band, feet hips-width apart, holding either end of the band. Keeping a slight bend in the knees, perform the straight curls sequence with the rubber bands instead of weights. This will provide a different kind of burn!

Tricep Kickback

Stand with knees more than slightly bent, chest facing the floor, butt out, and back flat. Keeping elbows close to the body, bring weight into your chest, then straighten arms completely behind you. When arms are straightened, they should be in line with your hips.

Tricep Overhead

Stand tall with knees slightly bent. Hold weights (use one or both) high above head with straight arms. Lower the weight(s) behind the head, bending at the elbows. Straighten elbows and bring the weight back overhead, and repeat in a controlled motion. Be sure to keep elbows facing forward and keep them as close together as possible.

Tricep Skull Crusher

Lay on a bench and bring your weights up above your chest with straight arms. Bring weights together so they are touching. Bend at the elbows, slowly, and lower weights down so they come just beside your right ear. Straighten arms back up and lower down to your opposite ear. Perform for 30 seconds on the right, then the left. (Note that the head should remain in the same spot the entire time so the triceps really have to work to bring the set of weights from one side to the other!)

Deadlift

Stand tall, feet slightly parted, a weight in each hand, hands at your side. Bring the weights in front of you with your palms facing your shins, then slowly lower the weights to your ankles, keeping your back as flat as possible. It's about sticking out your butt and keeping your legs straight on the way down so you feel the work in your hamstrings. Slowly bring yourself back up to standing. This movement is not about speed. It should be slow and controlled. If you're able to do this in front of a mirror, turn sideways so you can see your profile and check your form. The back should not round on the way down. The best way to maintain a flat back is to keep your chest lifted.

Shoulder Raise Only

Stand tall and "zip" up the abs as you raise the elbows. Think of it as zipping up a jacket-start from the bottom, then zip those weights right up to your chin!

Deadlift/Shoulder Raise

Continue with the deadlift motion and as you come to standing, raise weights from hip height to shoulders keeping elbows wide.

Squat

Hold weights on top of your shoulders (or at your sides) and take a wide stance. Keep the weight in your heels as you bend knees deeply, sticking out your butt. As a test of form, try to wiggle your toes when you're at the bottom to ensure all your weight is in those heels!

Squat Overhead Press

Lower into a squat, remembering the form from the last move. Once standing, bring weights to shoulders, then up overhead so weights almost touch. Keep palms facing out and lower arms into a goal-post position, then bring back down at sides for the next squat.

Overhead Press Only

Eliminate the squat and give your legs a little break so you can focus on the shoulders and back.

Section 3: Treadmill

1 min jog (5.5 – 6.5)

1 min sprint (8.5 or higher)

1 min recover/walk (3.5)

2 min race (high speed run of 7.0 – 9.0)

1 min recover/walk (3.5)

1 min run (7.0 – 8.0)

1 min run with increase of 2 full points on speed (9.0 – 10.0)

1 min take a point off (8.0 – 9.0)

1 min 2 points faster (10.0 – 11.0)

1 min recover/walk (3.5)

1 min final sprint-go for it!

Section 4: Floor Work

Grab Complete each exercise in order for 1 minute each.

One Dumbbell Jackknife

Lay on a bench on your back. Bring your body into one straight line with your arms extended, holding a single dumbbell overhead and keeping legs straight and pressed together, extended at hip height. Bring legs straight up while bringing the weight in your hands to your ankles, making a "V" shape with your body. Try to get your shoulders off the bench as much as possible. Carefully lower down and extend arms and legs out again, then repeat.

Dumbbell Up to Toes

Remove the extension movement and keep shoulders off bench and legs straight up at 90 degrees. Crunch the abs as you pulse the dumbbell up to the toes.

Crunches

Drop the dumbbell and continue to crunch, bringing the fingertips up to toes.

Bicycle Kick

Laying on your back on a bench, bring your knees to tabletop position, bent at a 90-degree angle. Bring arms behind head, but careful not to strain the neck. A good way to remember not to pull your neck is to place the fingertips around the ears. Lifting shoulders off the bench, crunch your obliques as you bring your left elbow to your right knee, extending the opposite (left) leg out straight. Repeat on this side, then switch. Switch again to the other side after two reps on each side.

Bicycle Kick

Continue to bicycle the legs, bringing the opposite elbow to opposite knee. Do one rep on each side instead of two. Speed it up once you get the hang of it!

Pushup

Bring chest as close to the ground as possible to increase the burn. Widen the legs to make the pushups a bit easier. If you're really struggling, come to the knees.

Plank

Come to the elbows and hold a plank. The body should be one flat line; be sure to keep the butt down and in line with the rest of the body.

Bent Over Row

Place your left knee on bench and right leg behind you, extended straight. With a heavy weight in hand, row the elbow up toward the ceiling then bring the arm back down to a straight position. The challenge is to keep the hips straight, so the movement works the arms and the abs. Repeat on the opposite side.

Lat Pull Over

Lay on back and extend a heavy dumbbell overhead. Keep arms straight as you raise the dumbbell right over the chest, then lower back down behind head.

Chest Press

Lay back on bench. Extend arms over head, holding heavy weights, then bring down in a goalpost position before pressing up.

Closed-Grip Chest Press

With weights touching and palms facing each other, lower to chest, then press back up.

Hammer Press

With palms facing each other, bring weights above chest with straight arms. Keeping weights slightly parted, lower down to chest, then press up.

Hammer Press, Close Grip Combo

Combine the last two moves by bringing weights together for one rep, then separating weights for the next rep. Alternate for 1 minute.

You did it!

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