Barbell High Intensity Interval Training Workouts

High intensity interval training (HIIT) is a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. Can be used with almost any form of exercise: barbells, bodyweight, calisthenics, dumbbells, kettlebells, and more. This type of training gets and keeps your heart rate up and burns more fat in less time.

High Intensity Interval Training With Barbells

Barbell benefits are the muscle gain your body experiences from regular weight lifting exercises. These exercise programs help you to improve your body, long-term health and you get to have fun in the process.

Barbell exercises are simple to perform. They may help you change your overall perspective in life and provide some benefits as well.

Why Choose Barbell Workouts?

Barbells are the preferred weight equipment used to undertake optimal resistance training. Examples of such exercises are lunges, triceps extension, front raise and many more. These exercises help you reap all of the benefits that barbells provide.

This, in turn, improves your muscle strength and overall endurance. The end results are providing you with more power when you want to improve certain muscle or muscle groups in your body.

High Intensity Interval Training Creates A Healthy Mind and Healthy Body

A good physical workout does a lot of good for your mind as well as for your body. As you push yourself in the gym you also build up a mentality of strength and endurance.

Barbell exercises give you confidence, set you up on the road a positive mood and deliver a sense of achievement. A strong mentality will give you everyday energy to tackle problems outside of the gym as well.

Building the Body

The main aim of weightlifting is getting your body into shape by burning fat and building more muscle mass. As you are doing the various workouts your body experiences some other incidental barbell benefits.

One important benefit is the increase of bone density which prevents osteoporosis. The barbell exercises also help in the prevention of many lifestyle diseases like diabetes and heart disease

Before You Start Your High Intensity Interval Training

As you know, no pain – no gain. Before you start the workout program do the proper investigation to determine if you have any outstanding medical conditions. Some of these may prevent you from fully maximizing the benefits of the program e.g. high blood pressure.

You should try and moderate the workout. Otherwise you may not be able to experience all the barbell benefits and instead, you will be hurting your physical conditioning.

To get the most out of the exercise it may be wise to consider getting a personal trainer or a strength coach to get you on the right road early.

High Intensity Interval Training: Barbell Workout Program

Workout 1

Using a barbell, complete a circuit of 5 exercises for 10-15 reps without setting the barbell down.
Rest 2 min & repeat 2 or 3 more times

Military Press

Step 1:

Brace core

Step 2:

Position bar in front of your neck

Step 3:

Take a deep breath before starting every rep

Step 4:

Press bar overhead

Step 5:

Lockout arms and point knuckles up


Front Squat

This exercise is best performed inside a squat rack for safety purposes.
To begin, first set the bar on a rack that best matches your height.
Once the correct height is chosen and the bar is loaded …

Step 1:

Bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.

Step 2:

Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.

Step 3:

Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance. Maintain a straight back. This will be your starting position.

Step 4:

Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.

Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.

Step 5:

Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.

Step 6:

Repeat for the recommended amount of repetitions.


Barbell Row

Step 1:

Stand with your mid-foot under the bar (medium stance)

Step 2:

Bend over and grab the bar (palms down, medium-grip)

Step 3:

Unlock your knees while keeping your hips high

Step 4:

Lift your chest and straighten your back

Step 5:

Pull the bar against your lower chest


Romanian Deadlift

Step 1:

Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.

Step 2:

Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.

Step 3:

At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.


Upright Row

Step 1:

Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.

Step 2:

Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.

Step 3:

Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.

Step 4:

Repeat for the recommended amount of repetitions.



Workout 2

Perform each exercise for 40 seconds, then rest 30 seconds. That’s 1 round. Do 4 total rounds, resting 90 seconds between rounds.


Barbell Drop Squat

Step 1:

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Step 2:

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay aligned with the feet. The goal is to keep the torso as upright as possible.

Step 3:

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.


Barbell Thruster

Step 1:

Grasp a barbell in a front rack position, with your elbows up, and assume a shoulder-width stance.

Step 2:

Squat down.

Step 3:

Explosively drive up, pressing the bar overhead. Lower it back to your shoulders. That’s one rep.


Barbell Row and Hang Clean

Step 1:

Stand with your mid-foot under the bar (medium stance)

Step 2:

Bend over and grab the bar (palms down, medium-grip)

Step 3:

Unlock your knees while keeping your hips high

Step 4:

Lift your chest and straighten your back

Step 5:

Pull the bar against your lower chest


Barbell Burpee Hop

Step 1:

Place a loaded barbell on the floor and stand parallel to the bar with your legs shoulder-width apart. This will be your starting position.

Step 2:

Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent. This should be done quickly.

Step 3:

From this position, press up like you’re doing a push-up and push your hips up. Jump your feet under your hips and begin to stand as you prepare to jump up.

Step 4:

As you jump, jump laterally (to the left or right) so that you land on the other side of the bar. This is one repetition.

Repeat steps 2 to 4 and return to the other side of the bar. Repeat for the recommended number of repetitions.


Barbell Lunge

Step 1:

Stand with the barbell across your shoulders. Keep feet close together and your back straight.

Step 2:

With one leg, step forward, then lower the leg left behind until the knee almost touches the ground.

Step 3:

Push off the heel of your front leg to return to the starting position.

Step 4:

Repeat with the other leg forward.

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