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25-Minute Treadmill Interval Workout

Burn Major Calories With This Celeb Treadmill Favorite

The celebrity secret to shaping up in not a lot of time? Hard-core treadmill intervals that blast fat and burn tons of calories. That's why celebs like Kim Kardashian, Jessica Biel, and Amanda Seyfried are just a few famous faces who are obsessed with the studio workout Barry's Bootcamp, which alternates treadmill intervals with just-as-difficult strength-training sessions on the floor. The result? Burning thousands of calories in just one hour-long session.

With studios in Los Angeles, New York, San Francisco, Miami, and even Europe, you could try your hand at sweating near a celeb at a Barry's Bootcamp near you. But even if you aren't close to a studio, you can still get a belly fat-blasting workout in any gym with this 25-minute treadmill workout from Shauna Harrison. A trainer at the San Francisco location, she shared with us one of her celebrity-sculpting treadmill workouts that you can take along with you to your favorite gym.

The workout is split into three rounds. Shauna notes that the speeds below — labeled as beginner, intermediate, or advanced — are ranges; feel free to adjust when you are running if you need to; it's more important to stick with the incline she recommends, she says. When it's time to recover, choose a speed that allows you to feel ready for the next section, whether that means walking or jogging.

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The first round will help warm up your body for the harder intervals, so be sure not to skip it. For side shuffles, carefully turn yourself sideways, and hold onto the bar if needed. After the first shuffle, switch sides (more on how to do a treadmill side shuffle here). For butt kicks, kick your heels to your butt as you run, which will help you warm up your hamstrings.

Beginner

Get the printable beginner version here.

Time Speed (mph) Incline (%) Notes
0:00-2:00 5 2 Round 1
2:00-3:00 6 2
3:00-4:00 7 2
4:00-5:00 3.0-3.5 (side shuffle) 2
5:00-6:00 3.0-3.5 (side shuffle) 2
6:00-7:00 3.0-3.5 (butt kicks) 2
7:00-8:00 7 2
8:00-9:00 8 2
9:00-10:00 5 10 Round 2
10:00-11:00 6 10
11:00-11:30 7 10
11:30-12:00 Recover 10
12:00-13:00 5 8
13:00-14:00 6 8
14:00-14:30 7 8
14:30-15:00 Recover 8
15:00-16:00 6 6
16:00-17:00 7 6
17:00-17:30 8 6
17:30-18:00 Recover 6
18:00-19:00 9 4
19:00-19:30 5 5 Round 3
19:30-20:00 6 5
20:00-21:00 8 5
21:00-21:30 Recover 3
21:30-22:00 6 3
22:00-23:00 9 3
23:00-23:30 Recover 0
23:30-24:00 6 0
24:00-25:00 10 0

Intermediate

Get the printable intermediate version here.

Time Speed (mph) Incline (%) Notes
0:00-2:00 6 2 Round 1
2:00-3:00 7 2
3:00-4:00 8 2
4:00-5:00 3.0-3.5 (side shuffle) 2
5:00-6:00 3.0-3.5 (side shuffle) 2
6:00-7:00 3.0-3.5 (butt kicks) 2
7:00-8:00 8 2
8:00-9:00 9 2
9:00-10:00 6 10 Round 2
10:00-11:00 7 10
11:00-11:30 8 10
11:30-12:00 Recover 10
12:00-13:00 6 8
13:00-14:00 7 8
14:00-14:30 8 8
14:30-15:00 Recover 8
15:00-16:00 7 6
16:00-17:00 8 6
17:00-17:30 9 6
17:30-18:00 Recover 6
18:00-19:00 10 4
19:00-19:30 6 5 Round 3
19:30-20:00 7 5
20:00-21:00 9 5
21:00-21:30 Recover 3
21:30-22:00 7 3
22:00-23:00 10 3
23:00-23:30 Recover 0
23:30-24:00 7 0
24:00-25:00 11 0

Advanced

Get the printable advanced treadmill workout here.

Time Speed (mph) Incline (%) Notes
0:00-2:00 7 2 Round 1
2:00-3:00 8 2
3:00-4:00 9 2
4:00-5:00 3.0-3.5 (side shuffle) 2
5:00-6:00 3.0-3.5 (side shuffle) 2
6:00-7:00 3.0-3.5 (butt kicks) 2
7:00-8:00 9 2
8:00-9:00 10 2
9:00-10:00 7 10 Round 2
10:00-11:00 8 10
11:00-11:30 9 10
11:30-12:00 Recover 10
12:00-13:00 7 8
13:00-14:00 8 8
14:00-14:30 9 8
14:30-15:00 Recover 8
15:00-16:00 8 6
16:00-17:00 9 6
17:00-17:30 10 6
17:30-18:00 Recover 6
18:00-19:00 11 4
19:00-19:30 7 5 Round 3
19:30-20:00 8 5
20:00-21:00 10 5
21:00-21:30 Recover 3
21:30-22:00 8 3
22:00-23:00 11 3
23:00-23:30 Recover 0
23:30-24:00 8 0
24:00-25:00 12 0
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Join The Conversation
AGreene AGreene 2 years

every one of these doesn't tell you what to do between 2 and 3

Katie15578949 Katie15578949 2 years

Shauna, one more question! What do you mean by Thurs 'hardcore?' Could you please define hardcore and give examples? Thanks!

Katie15578949 Katie15578949 2 years

Please do. This is exactly what I would love to see!

LaChicaSana LaChicaSana 2 years

:)

LaChicaSana LaChicaSana 2 years

Thanks so much!

LaChicaSana LaChicaSana 2 years

Hi Katie! So, usually we do an equal amount of strength training per interval. For example, 8 min of tread, 8 min of strength for round 1, etc. The workouts are based on a set rotation of body parts. Mon arms & abs, Tues legs & butt, Wed Chest & back & abs, Thurs hardcore & abs, Fri/Sat/Sun full body. Maybe we'll have to do another post for a sample strength portion.

Katie15578949 Katie15578949 2 years

I would really like to see something about the strength training portion of a Barry's Bootcamp workout...So for instance, you do this 25 minutes of cardio--but what about strength training...Can you provide an example of a Barry's Bootcamp workout that has a split of x amount of cardio interval training and x amount of strength circuit training?

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