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Burn Fat, Build Muscle Barbell Only Workout | Faster Fat Loss™

By Blue Star Nutraceuticals

Experience
Intermediate (2-3 years)
Time
20 minutes/day | 3 days/week
Good for
Lose Weight, Fat Loss
Equipment
Barbell, Squat Rack
Statistics
Average Cardio Intensity
60%
Average Exertion
90%
Description

For this workout, you’ll perform 3 lower body barbell exercises.


You’ll perform 3 reps of each exercise as quickly as possible, at the top of each minute, for a total of 9 reps - then you have the remainder of the minute to rest and catch your breath.


For example, if you complete 3 reps of each exercise within 25 seconds, you will have the remaining 35 seconds of the minute to rest and prepare for the next set.


The goal is to last as many rounds as possible before you drop.


If you make it 5 minutes, consider yourself a novice - you’ve got room to improve.


Last 10-15 minutes, and you’re a well-conditioned intermediate.


20 minutes or more? You’re in the ranks of a well-conditioned athlete!


Workout Instruction:

Perform this workout 3 times this week and you can completely replace boring traditional cardio sessions on a treadmill or elliptical and burn a lot more fat, in a lot less time.

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Day 1 - Glutes, Quads, Hamstrings

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You’ll perform 3 reps of each exercise as quickly as possible, at the top of each minute, for a total of 9 reps - then you have the remainder of the minute to rest and catch your breath.


For example, if you complete 3 reps of each exercise within 25 seconds, you will have the remaining 35 seconds of the minute to rest and prepare for the next set.

Circuit
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
5-20 min, 3 reps, (rest 60s)
EMOM
Time between exercises: 60s
Show Alternative Exercises
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
5-20 min, 3 reps, (rest 60s)
EMOM
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
5-20 min, 3 reps, (rest 60s)
EMOM
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Glutes, Quads, Hamstrings

Scroll to top

You’ll perform 3 reps of each exercise as quickly as possible, at the top of each minute, for a total of 9 reps - then you have the remainder of the minute to rest and catch your breath.


For example, if you complete 3 reps of each exercise within 25 seconds, you will have the remaining 35 seconds of the minute to rest and prepare for the next set.

Circuit
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
5-20 min, 3 reps, (rest 60s)
EMOM
Time between exercises: 60s
Show Alternative Exercises
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
5-20 min, 3 reps, (rest 60s)
EMOM
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
5-20 min, 3 reps, (rest 60s)
EMOM
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Glutes, Quads, Hamstrings

Scroll to top

You’ll perform 3 reps of each exercise as quickly as possible, at the top of each minute, for a total of 9 reps - then you have the remainder of the minute to rest and catch your breath.


For example, if you complete 3 reps of each exercise within 25 seconds, you will have the remaining 35 seconds of the minute to rest and prepare for the next set.

Circuit
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
5-20 min, 3 reps, (rest 60s)
EMOM
Time between exercises: 60s
Show Alternative Exercises
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
5-20 min, 3 reps, (rest 60s)
EMOM
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
5-20 min, 3 reps, (rest 60s)
EMOM
Time between exercises: 60s
Show Alternative Exercises

Date Created: 3/1/2021, UTC


Last Updated: 7/12/2021, UTC

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