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, 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.
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. 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 |
|---|---|---|---|
| 0:00-1:00 | 5 | 2 | Round 1 |
| 1:00-2:00 | 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 |
|---|---|---|---|
| 0:00-1:00 | 6 | 2 | Round 1 |
| 1:00-2:00 | 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 |
|---|---|---|---|
| 0:00-1:00 | 7 | 2 | Round 1 |
| 1:00-2:00 | 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 |
from POPSUGAR Fitness http://ift.tt/1timag6
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