If your goal is fat loss while also building strength, then you’re in the right place! This high intensity barbell workout combines strength and cardio into one powerful session so you can build strength and increase those cardiovascular fitness levels at the same time. In this blog, I’ll Walk you through five calorie burning barbell exercises, with clear step by step instructions on how to perform each movement safely and effectively. You’ll also get a full guide on sets, reps and how to structure this HIIT barbell workout for maximum results.
While training is 100% key to losing fat, it’s important to remember that real fat loss or fat burning happens in the kitchen. I know you’ve probably heard the famous quote ‘No amount of exercise can out-train a poor diet.’ The key to success is combining this barbell cardio workout with smart, balanced nutrition choices… which means focusing on being in a calorie deficit and eating balanced meals of protein, complex carbohydrates, and healthy fats. This will give you the best chance at achieving and sustaining any fat loss goal.
Barbell HIIT Workout
• Perform each exercise below back-to-back with minimal rest (30 - 45 seconds between each).
• Complete 3 - 4 rounds of the full circuit.
• Rest 90 - 180 seconds between each round.
• Choose a weight that you can control with good form and technique. Our range of Fixed Weight Barbells are a great choice if you don’t want to unload/reload plates between exercises.
• If you're using a traditional barbell, make sure you remember yourOlympic Barbell Collars!
• This fat burning barbell workout can also be done as an EMOM. Start at the top of each minute, once you’ve completed the stated reps rest until the next minute starts. Aim for 45 seconds work and 20 seconds rest.
Barbell Squat to Press
Targets - Legs, shoulders, and core.
Reps - 10 - 12
• Set the barbell at around shoulder height so it is in a front rack position
• Come under the bar so the bar is at the collar bone and unrack, taking 2 - 3 steps back.
• Perform a full front squat, feet hip or shoulder width apart, keeping the chest up and knees tracking with the mid foot.
• As you begin to stand up, drive through your feet and press the barbell overhead in one explosive motion.
• Lower the bar back down with control as you go back into the squat.
Barbell Bent Over Row
Targets - Upper back, lats, and biceps.
Reps - 10 - 12
• Hinge from the hips at a 45-degree angle making sure to keep a flat, neutral spine and soft bend to the knees.
• Hold the barbell just outside the shoulders with an overhand grip.
• Brace the core, pull the bar towards the lower chest, squeezing your shoulder blades together (imagine trying to pinch a pencil between the shoulder blades).
• Lower down with control, making sure not to jerk the weight or use momentum.
Barbell Reverse Lunge
Targets - Quads, glutes, and core.
Reps - 8 - 10 per side
• Place a barbell on your upper back.
• Lunge back with one leg, lowering to a point where your mobility will allow. Aim to lower until both knees are bent at 90 degrees.
• Push through the front foot, keeping the spine neutral and core tight.
• Alternate legs for each rep.
Barbell Romanian Deadlifts
Targets - Hamstrings, glutes, and lower back.
Reps - 10 - 12
• Stand with the feet hip-width apart, barbell in front of the thighs with an overhand grip.
• Have a soft bend to the knees, braced core and squeeze the lats.
• Hinge from the hips and think about pushing the hips back, keeping the bar close to the legs.
• Stop when you can no longer push your hips back. A good rule of thumb would be stopping at knee level or just below.
• Keep a neutral spine and proud chest.
• When coming back up, squeeze the glutes together.
Barbell Push Press
Targets - Shoulders, triceps, and legs.
Reps - 8 - 10
• Hold the Weight Bar at the collarbone, hands just outside shoulder width.
• Have a slight bend to your knees, then drive the barbell overhead.
• Keep your shoulders down away from the ears, maintaining a strong core and avoiding arching the back on the press.
• Lower back down with control.
This barbell HIIT workout will be a powerful way to combine strength training with cardio power, making it a great functional full body workout.
It would work well for anyone on a fat loss journey who wants to improve overall strength and fitness. Remember, true progress comes from pairing consistent training with balanced sustainable nutrition. Fuel your body right, keep moving and stay consistent, and you’ll feel and see real lasting results.
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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength ; Misc > Workouts
