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A 30-Min Intensive Fat Burning Workout To Sculpt And Tone Your Muscles

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Maximize Fat Burn With This Boot camp-Inspired Workout Program


This is a highly intensive interval training program combining treadmill and strength training exercises based on the same ideas presented in Barry’s Bootcamp, a celebrity-endorsed party-themed physical training program

Using the same format used in the program, this 30 minute cardio-strength fat burning workout is designed to help you maximize your calorie burning effort. Not only that, you will be toning your butt while at the same time strengthening your core.

If you are very keen to work every muscle in your body, burn fat and build strength for the well-toned body of your dreams, then this is for you. You will not be disappointed with the results


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.

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.

Barry's Bootcamp-Inspired Abs, Butt, and Core Workout-3

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!

Round 2
Minutes 10-15: Treadmill Incline Interval

10-11: Run – 2 percent incline
11-12: Run – 6 percent incline
12-13: Run – 4 percent incline
13-14: Run – 8 percent incline
14-15: Run – 10 percent incline

Minutes 15-20: Strength Training

15-16: Right Lunge with Raise
Stand with feet shoulder-width apart, hands at sides, each holding a hand weight, palms facing each other. Step forward with right leg, chest out, shoulders back. While lunging forward, raise both arms away from body, engaging core, finishing with leg in front, knee behind toes, and arms extended at eye level. Repeat for 1 minute.

16-16:30: Hollow Rocks
Lie on back, legs extended and raised about 10 inches off floor, arms behind head, biceps glued to ears. Maintain this position and rock forward and backward on lower back for 30 seconds.

Barry's Bootcamp-Inspired Abs, Butt, and Core Workout-3

16:30-17:30: Left Lunge with Raise

17:30-18: Hollow Rocks

18-19: Alternating Lunges with Raise

19-20: Planks with Hip Twist
In forearm plank position as explained previously, twist right hip to touch the ground, keeping shoulders squared, then switch to the left side. Continue alternating for 30 seconds.

Barry's Bootcamp-Inspired Abs, Butt, and Core Workout-8

Round 3
Minutes 20-25: Treadmill Sprint Interval

20-21: Jog
21-22: SR
22-23: Sprint
23-24: Run
24-25: Sprint

Minutes 25-30: Strength Training

25-26: Plié with Side Raise
Stand with feet a little wider than hip-width apart, heels facing in, toes facing out, hands with weights behind butt, palms facing butt. Sit down into a plié, butt leading back and down, chest out. While sitting back, raise arms to each side, palms facing forward. Finish with legs parallel with instep facing forward and arms extended to the side at eye level. Repeat for 1 minute.


26-26: 30: Bicycle Kicks
Lying on back, hands cradled behind ears, legs extendered and raised off the ground a few inches. Twist right elbow to left knee, extended the right leg, then switch, left elbow to right knee. Repeat for 30 seconds.

Barry's Bootcamp-Inspired Abs, Butt, and Core Workout-3

26:30: 27:30: Plié with Side Raise

27:30: 28: Bicycle Kicks

28-29: Plié with Side Raise

29-30: Plank Forward/Backward Rocks
Start in forearm plank position as previously explained. Rock body forward, bringing shoulders over hands, flipping toes over so shoelaces on the ground. Then rock back to plank. Repeat for 30 seconds.

Source: Adapted from Shape


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