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