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

By Blue Star Nutraceuticals

	Intermediate (2-3 years)
	20 minutes/day \| 3 days/week
	Lose Weight, Fat Loss
	Barbell, Squat Rack Show More

Average Exertion

Average Cardio Intensity

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.

Description

Media

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Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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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.

Exercise	Sets	Reps	Rest
Circuit #1 - 5-20 min Rest 0s between rounds
1A.Crossed-Arm Barbell Front Squat See Exercise Notes	5-20 min	3 reps	0s
1B.Barbell Lunge See Exercise Notes	5-20 min	3 reps	0s
1C.Stiff-Legged Barbell Deadlift See Exercise Notes	5-20 min	3 reps	0s

Day 2

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.

Exercise	Sets	Reps	Rest
Circuit #1 - 5-20 min Rest 0s between rounds
1A.Crossed-Arm Barbell Front Squat See Exercise Notes	5-20 min	3 reps	0s
1B.Barbell Lunge See Exercise Notes	5-20 min	3 reps	0s
1C.Stiff-Legged Barbell Deadlift See Exercise Notes	5-20 min	3 reps	0s

Day 3

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.

Exercise	Sets	Reps	Rest
Circuit #1 - 5-20 min Rest 0s between rounds
1A.Crossed-Arm Barbell Front Squat See Exercise Notes	5-20 min	3 reps	0s
1B.Barbell Lunge See Exercise Notes	5-20 min	3 reps	0s
1C.Stiff-Legged Barbell Deadlift See Exercise Notes	5-20 min	3 reps	0s

Date Created: 3/1/2021, UTC

Last Updated: 7/12/2021, UTC

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