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No Barry's Bootcamp workout is complete without a little time on the treadmill. Most classes alternate between strength work and sprints or hill climbs; while one group is hefting weights or moaning through push-ups, the other is furiously punching buttons on the console to speed up, slow down, or adjust the incline. Insert one of these cardio bursts every three moves and watch the flab melt off.
Challenge 1: Sprints
Run or walk fast for 30 to 45 seconds, then recover for the same amount of time. Choose an intensity that's challenging. You have to do only three of these sprint intervals, so make them count.
No treadmill? No problem! Walk or run outside or jump rope for 3 to 4 1/2 minutes, hopping faster and then slower. Jumping jacks also work.
Challenge 2: Hill climb
Walk or run at a 1.0 incline (choose a moderate-intensity speed) and increase the incline every 30 seconds. Repeat for 3 minutes (you should be close to your workout max), then reduce the incline every 30 seconds.
No treadmill? No problem! Repeat Challenge 1 or, holding a 5-pound dumbbell, do step-ups on a bench for 6 minutes, increasing the weight or the height each minute.
Challenge 3: One-mile time trial
Run or walk (or do a combo) as fast as you can for one mile. Take note of how long it takes so you can try to beat it the next time.
No treadmill? No problem! Do it outdoors or jump rope for 8 to 10 minutes, counting revolutions per minute.
Originally published in FITNESS magazine, March 2013.