The Ultimate HIIT Barbell Workout


By Mark Barroso


High-intensity interval training (HIIT) is a type of exercise where short periods of work are interspersed with short periods of rest. Typical work durations are 30-60 seconds and the rest periods can be equal to or less than the work depending on the person’s fitness level.

Using this training method results in improved aerobic capacity, performance, and major calorie burn. HIIT workouts don’t require any weight at all, but turning your HIIT workout into HIIT weight training can have major benefits. Once you introduce dumbbells, barbells, kettlebells, etc, then the workout becomes more anaerobic, meaning now you’re building power too.

The best use for a barbell is to increase strength, specifically reaching a three-rep, five-rep, or one-rep max. However, there’s also another often underutilized application for barbells: HIIT workouts.

Since you can add weight to complex movements that require your whole body, barbells and high-intensity weight workouts work every muscle, including your heart.

Try this five-move full body barbell interval workout to get shredded and strong fast and exceed your fitness goals.

EQUIPMENT NEEDED

Type of barbell: You can use an Olympic (45-pound) barbell, a shorter straight barbell, or an EZ barbell. An EZ barbell isn’t very comfortable when placed on the back, so take precaution with it for the lunges.

DIRECTIONS

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

EXERCISE 1: BARBELL DROP SQUAT

How to Do It: Stand holding a barbell in a front squat position so it’s on top of the front of your shoulders (on your collarbone). Your feet should be close together. The barbell will stay in this position the entire time. Begin the move by jumping both feet away from each other horizontally and landing in the bottom of a front squat/squat clean. Now, come back to the starting position by jumping both feet back together and standing up with the barbell. That’s one rep.

EXERCISE 2: BARBELL THRUSTER

How to Do It: Stand holding a barbell on top of your shoulders in a front rack position. This is the starting position. Squat down until your thighs are below parallel, keeping the barbell on top of the shoulders. Explode up towards the starting position, pressing the weight overhead as you stand up. Pause. Bring the bar down back to shoulders and go straight into the squat again. This is one fluid motion, as there are no pauses between reps.

EXERCISE 3: BARBELL ROW AND HANG CLEAN

How to Do It: Stand holding a barbell so you’re bent over with your torso parallel to the ground. The barbell should be hanging down with your arms extended towards the ground. This is the starting position. Row the barbell towards the middle of your chest, pause for three seconds, then release the barbell back towards the floor. Now, stand straight up so the bar is in front of your hips. Do a hang clean by bending your knees and sliding the bar down your thighs until it reaches the top of your knee (lower thigh). At this point, bring the barbell to the top of your shoulders, essentially flipping it up. Last, bring the bar down to the front of your hip. That’s one rep of the barbell row and hang clean.

EXERCISE 4: BARBELL BURPEE HOP

How to Do It: Place a barbell on the ground and stand next to it facing the side. Do a burpee but instead of jumping up at the end, jump laterally over the bar. You should be jumping from left to right after the first burpee, then from right to left after the second burpee. You can also stand parallel (behind) to the barbell, do a burpee, then hop forward over the bar.

EXERCISE 5: BARBELL LUNGE

How to Do It: Place a barbell on your back in a high bar squat position, so beneath the base of your neck and on your upper shoulders. Stand with feet hip-width apart and elbows raised up. Keep your abs tight. This is the starting position. Take a big step forward with your right leg until the left knee is 1-2 inches off the ground. Explode up and step the right leg back to the starting position. Now, lunge with the left leg by stepping it forward until the right knee is 1-2 inches off of the ground. That’s one rep for each leg.

 

Are you ready to up your heart rate and your workout regimen with a HIIT weight lifting routine? Follow the steps above and check out all of our workout-boosting supplements before you pick up the barbells for your next workout session.



The world’s most personalized pre-workout.
What is your stimulant tolerance?
zero
no stims for me thanks
low
a standard energy drink or cup of coffee is enough for me
medium
I drink multiple energy drinks or cups of coffee a day and/or I take pre-workout before the gym
high
I drink pre-workouts or energy drinks all day long
What is your goal?

Enhanced Performance
start a fitness program and/or take it to the next level

Weight Loss
fat loss and cutting

Muscle Growth
gain strength and size
Do you play collegiate or competitive sports?
yes
no
Alpha Amino BCAA

Alpha Amino is the ultimate performance, hydration and recovery sports drink powder. Its premium formula is built on the power of amino acids and formulated with ingredients that promote healthy fluid balance. Alpha Amino has 14 Amino Acids including a well-studied 2:1:1 BCAA ratio. These Amino Acids support the body’s ability to fuel skeletal muscles, preserve muscle glycogen stores and reduce protein breakdown.

  • Performance BCAA’s with 0g Sugar
  • 14 Amino Acids
  • 5g BCAA’s in the clinically studied 2:1:1 ratio
  • Electrolytes for hydration
  • Zero Stimulants & Zero Sugar
C4 Sport

C4 Sport! If you are a collegiate athlete or play sports competitively, C4 Sport is the perfect pre-workout for you because it is NSF Certified for Sport. C4 will help you tackle your training in the gym and on the field.

  • Boosts energy + focus
  • Enhances muscular endurance
  • 135mg of caffeine
  • Contains CarnoSyn® Beta Alanine, an amino acid, patented and clinically studied form of beta-alanine that has been shown to support muscular endurance
  • NSF certification is trusted by the MLB, NFL, NBA, NCAA, and everyday athletes alike
C4 Original

C4 Original! This is our best-selling pre-workout with more than 1.3 billion servings sold! C4 Original is perfect for you if you are new to the pre-workout game or you are seeking a lower stimulant C4.

  • Perfect for energy, focus and pumps
  • Good if you’re at the start your fitness journey/want to step up your workouts
  • 150mg of caffeine

Pro tip: If you are just starting out on a pre-workout, take half a scoop to assess tolerance level.*

Also available in convenient, bottled, ON THE GO formula!

C4 Ripped

C4 Ripped! If your goal is to lose weight, C4 Ripped is the perfect pre-workout for you.

  • Helps you train harder while supporting your body’s ability to burn fat
  • Creatine-free
  • Includes ingredients like Green Coffee Bean Extract to support weight loss
  • 150mg of caffeine
  • L-Carnitine Tartrate
C4 Extreme

C4 Extreme! If you love energy drinks and are always on the hunt for higher caffeine levels, C4 Extreme is for you.

  • 200mg Caffeine Explosive Energy®
  • 2g CarnoSyn® Beta- Alanine
  • 1g Nitramax (NO3-C)™
  • 1g Creatine Nitrate (NO3-T®)
C4 Ultimate

C4 Ultimate! If you’re a seasoned gym goer who loves pre-workouts and you’re looking for a fully-loaded, high-impact pre-workout, C4 Ultimate has what you need.

  • The most powerful C4 created
  • Per scoop: 300mg caffeine, 6g Citrulline Malate, 3.2g of CarnoSyn® Beta Alanine, 1.5g Nitrosigine®, 1.5g Creatine Nitrate, plus a powerful blend of nootropics
  • Fully-loaded formula packs a heavy punch of ingredients for focus, endurance, and pumps to help push you to your ultimate limit
  • Formulated for the ultimate – not entry level

Also available in convenient, bottled, ON THE GO formula!

BCAA Sport

BCAA Sport! If you are a collegiate athlete – or play sports competitively, BCAA Sport is a perfect stimulant-free option for you, because it is NSF® Certified for Sport®! BCAA Sport supports all day hydration & recovery, to maximize your workout results

  • All Day Hydration & Recovery
  • Supports All Day Hydration & Recovery
  • Zero Stimulants & Zero Sugar
  • 4G BCAA’s, 2.25G Added Amino Acids, 2G Added Glutamine, and Added Electrolytes
  • NSF® Certified for Sport®
CN3

CN3&trad; combines 3 forms of Creatine into a stimulant-free 3-in-1 Creatine complex! Providing 6.25 total grams consisting of micronized Creatine Monohydrate, Creatine Nitrate, and Creatine Hydrochloride. CN3&trad; is an amazing product to be taken before, during, or after a workout. Looking to amplify Strength & Pumps? CN3&trad; has got you covered!

  • Strength & Pump Amplifier
  • Stimulant free
  • Includes Creatine Monohydrate, Creatine Nitrate, and Creatine HCL
  • Unflavored or flavored
CLK

Cellucor CLK® is a stimulant free toning and sculpting supplement built on the power of four all-star weight loss ingredients: CLA, Raspberry Ketones, Carnitine, and the latest in diet support; Slimpro®.

  • Stimulant Free Fat Loss
  • Stimulant free toning and sculpting formula
  • Powered by four ingredients to support weight loss
  • Can be taken standalone, or paired with C4 Ripped (C4 Ripped contains stimulants)
  • Raspberry flavored softgels

Share & Contribute

Do you have a story or would you like to be a contributor? We'd love to hear from you.

Learn How