Barry’s is split 50% interval cardio (aka the tread) and 50% strength training (aka the floor), making it the true definition of HIIT.

Typically, the class involves two rounds on the tread and two on the floor, alternating 10-15 minute blocks depending on whether it’s a 50-minute or hour-long class.

Here’s everything I learnt about Barry’s over the month…

It’s perfect for advanced gym-goers

There’s no sugarcoating it; Barry’s isn’t for the faint-hearted. If you’re after a class that’ll make you sweat buckets, ramp up your fitness fast, and push you to lift heavy—this is the one.

The Red Room is dimly lit and busy, the energy is intense, and you’ll need to stay sharp to catch the instructor’s cues as they come thick and fast. If you’re not familiar with fitness lingo and can’t tell a hip thrust from a high pull, you may get lost in the moves.

You need to keep your ears tuned in for the treadmill speed calls, blurted out rapid-fire across beginner, intermediate, and advanced levels. Floor-to-tread transitions come quickly, so there’s minimal downtime.

It’s not ideal for beginners, but for those who thrive on intensity and want to give it their all, it’s unbeatable. For seasoned fitness enthusiasts, Barry’s is in a league of its own, in my opinion.

It makes you faster

I saw drastic improvements in my running pace, all thanks to the tread sections, which are essentially mini interval sessions that include incline and speed work.

It’s no coincidence that I hit my 5K personal best during the birthday challenge at Parkrun. I was able to maintain a stronger split pace, demonstrating how effective sprint intervals can be when you have guidance and a crowd to keep the pace competitive. \

If you’re aiming for faster race times but neglect intervals and fartlek training (a Swedish term for alternating between different speeds during your run), Barry’s blend of sprints and endurance workouts delivers results!

Runners looking to enhance their training should book a class on Thursdays; the ‘Ass & Abs’ sessions incorporate banded leg exercises that are ideal for running.

It’s a strategic workout split

Unlike other group exercise classes, Barry’s follows a structured workout split. From Monday to Thursday, classes alternate between upper and lower body focus to allow the muscles to recover, with core exercises woven into every session.

Weekends are dedicated to full-body workouts. The ‘floor’ segment emphasises strength training that targets specific muscle groups, with exercises that build intensity over time, layering progressions to mimic a progressive overload style.

This approach seriously fatigues the muscles for maximum results. I also noticed the trainers include plenty of unilateral (one-sided) exercises to address muscle imbalances. Ultimately, the programming is well thought-out; it isn’t just random exercises thrown together, which is why the results are so effective—the proof is in the pudding!

It offers pre-office convenience

Barry’s is kitted out with everything you need to get ready—think towels, Malin + Goetz shower products, GHD hair tools, deodorant, hairspray… the works—so you can keep your packing light. It’s perfect if you want to squeeze in a class before work without lugging around a full gym bag.

For a grab-and-go breakfast, their HERMOSA protein shakes are just the ticket. I made it my mission to try them all, and the Blueberry Cobbler and Green Machine are top-tier favourites. With over 20 grams of protein each, these shakes keep me fuelled until lunch while aiding muscle recovery.

Plus, they’re so good they feel like a reward after the workout—perfect motivation for those days when you need an extra push!

It boosts cardiovascular fitness

I consider myself to have a solid fitness foundation and tend to gravitate towards challenges that mix up my routine. Did I expect to see significant improvements in cardiovascular fitness when I signed up? Not really, but my goodness, I was wrong.

The ‘Red Room’ environment constantly pushes your threshold: bumping up the treadmill speed, squeezing in those last few reps, and holding on for just a bit longer—and it’s largely down to the trainers. They’re like a mix between a Duracell bunny and a drill sergeant, motivating you with relentless energy and playlists (which I’ve been trying to track down)!

With my heart rate averaging around 80% of my max and nearly hitting 100% during treadmill sprints, I pushed harder than I ever would on my own. This interval-driven, high-intensity style fires up your metabolism, harnessing the afterburn effect to torch calories long after class ends.

I found myself hitting new speeds outside my comfort zone, which is where real progress happens. This kind of training is particularly effective for improving cardiovascular fitness, enhancing heart efficiency, increasing stroke volume, and improving oxygen transport. The result? Significant gains in endurance and overall aerobic capacity.

Is it worth it?

In one word, absolutely. Barry’s doesn’t just deliver a workout; it shakes up your routine in the best way possible. Of course, there’s a price tag—a 12-class monthly membership costs £231 considering the standard, results and calibre of the instructors, it’s to be expected.

I felt leaner than ever and genuinely faster, enabling me to achieve a fitness milestone—my 5K PB. The energy, the people, the relentless pacing—it all adds up to something you can’t quite replicate on your own. If you’re up for a challenge and looking to push beyond your usual limits, Barry’s is a full-on fitness experience that’ll leave you coming back for more (I’m hooked).

Just be warned—Barry’s isn’t for the faint of heart. But then again, the best things never are.

More inspiring fitness challenges…

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