A 25-Minute Cardio and Strength Workout, No Equipment Needed
I'm more of a gym rat and outdoor runner than studio devotee, but there's one boutique workout that can always get me to part with my hard-earned dollars and eagerly book my place in class: Barry's Bootcamp. The celeb favorite (Kim Kardashian and Kanye West are both fans) incorporates treadmill intervals with muscle-building floor work; alternating between machine and bench makes the time fly by even though you're sweaty, tired, and just want to quit. The result: you burn major calories in each 60-minute class, all while boosting metabolism and sculpting lean muscle.
Luckily, you don't need to rub elbows with sweaty celebs or even have a treadmill to reap the workout's benefits. Try this no-equipment version from Barry's Bootcamp trainer Allie Cohen (who's also our fitness model — that's her above!). Allie developed this do-anywhere variation for a recent outdoor Without Walls event in Los Angeles. With her heart rate-raising workout, "you get your mix of your cardio training and strength training in one session, so you leave feeling stronger, lighter, leaner, and just a badass," Allie explains. Learn the 24-minute workout below, then start blasting calories no matter where you are.
The workout: Warm up, then go through each of these eight moves, working for 45 seconds, then resting for 15 seconds. Repeat this circuit three times. Add a few crunch variations at the end to focus on your core. Get the printable version of this workout here. Source: POPSUGAR Studios
Push-Up to Side Plank
- Begin in plank position.
- Bend your elbows lowering into a push-up.
- Straighten your arms and lift your right arm toward the ceiling, twisting into a side plank to make a T shape with your body.
- Rotate back to plank, placing your right palm on the floor to lower into a push-up.
- This time as you straighten your arms, rotate to the left lifting the left up. Return to plank.
- Continue this exercise for 45 seconds, alternating between sides. Rest for 15 seconds.
Curtsy Lunge to Side Twist
- Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.
- Twist to the right before coming back to center.
- Return to standing, and switch sides, twisting to the left before you come back to center.
- Perform as many proper reps as possible for 45 seconds, alternating sides, then rest for 15 seconds.
Add a punch between each jumping jack for extra cardio. Perform for 45 seconds, then rest for 15 seconds.
Narrow Squat to Wide Squat
- Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
- Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- Rise back to standing and hop your legs out so you're in a wider squat.
- Lower hips, keeping your weight in the back of your heels, then raise back up and hop back to a narrow squat.
- Continue alternating between these two squats for 45 seconds, then rest for 15 seconds.
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
- Repeat for 45 seconds, then rest for 15 seconds.
- Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
- Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
- Slowly lower back to the starting position.
- This counts as one rep. Repeat for 45 seconds, then rest for 15 seconds.
Triceps Dip (With Leg Raise)
- Position your hands shoulder width apart on a secured bench, a stable chair, or your mat.
- Move your bum in front of the bench with your legs bent and feet placed about hip width apart on the floor. Lift one of your legs to make this exercise harder.
- Straighten out your arms, and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
- Now slowly bend at your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
- Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position.
- Repeat, alternating raising each leg, as many times as you can for 45 seconds.
- Start in a traditional plank — shoulders over hands and weight on just your toes.
- With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
- Continue "running" in your plank for 45 seconds, then rest for 15 seconds.