Barbell HIIT Workout (35 Minutes): Build Muscle and Burn Fat

High-Intensity Interval Training (HIIT) has become one of the most popular and effective workout styles in the fitness world. When combined with a barbell, HIIT becomes even more powerful—helping you torch calories, build muscle, and improve functional strength all in one session. This 35-minute full body barbell HIIT workout is designed to challenge your endurance, increase your metabolic rate, and strengthen your entire body in a short amount of time.

Whether you’re training at home with a barbell set or in the gym, this routine is structured to push your limits while being scalable for different fitness levels.

Why Choose Barbell HIIT Workouts

Full-Body Engagement

Barbells allow you to target multiple muscle groups at once. Compound movements like squats, deadlifts, and presses maximize your workout efficiency by recruiting major muscles such as the glutes, quads, hamstrings, shoulders, chest, and core.

Time Efficiency

In just 35 minutes, you can get a complete workout that combines both strength and cardio. By alternating between high-intensity lifting and short rest periods, you’ll maximize calorie burn in less time compared to traditional strength training.

Metabolic Boost

Barbell HIIT workouts create an afterburn effect (EPOC—Excess Post-Exercise Oxygen Consumption), meaning your body continues burning calories long after your workout is finished.

Versatility

With one barbell and adjustable weights, you can adapt exercises for your fitness level—making it perfect for beginners and advanced lifters alike.

Structure of the 35-Minute Barbell HIIT Workout

This workout follows the HIIT principle of work and rest intervals. You’ll perform each exercise for 40 seconds of maximum effort, followed by 20 seconds of rest. Each round contains 6 exercises. You’ll complete 5 total rounds with short rests in between for a complete 35-minute session.

• Work Time: 40 seconds
• Rest Time: 20 seconds
• Exercises per Round: 6
• Rounds: 5
• Total Time: ~35 minutes

Warm-Up (5 Minutes)

Before starting, warm up your body to prevent injury and prepare your muscles for explosive barbell movements.

• Bodyweight Squats – 30 seconds
• Jumping Jacks – 30 seconds
• Hip Circles – 30 seconds
• Arm Swings – 30 seconds
• Light Barbell Deadlifts (with an empty barbell) – 1 minute
• Push-Ups – 30 seconds
• Mountain Climbers – 30 seconds

This dynamic warm-up ensures your joints and muscles are ready for heavier, more intense barbell work.

35-Minute Full Body Barbell HIIT Workout

Round 1: Lower Body Power

1. Barbell Back Squats
   • Keep your chest lifted, drive through your heels, and squat as deep as comfortable.
   • Benefits: Strengthens glutes, hamstrings, quads, and core.
2. Barbell Deadlifts
   • Hinge at your hips, keep your back straight, and lift with control.
   • Benefits: Builds posterior chain strength and grip.
3. Barbell Reverse Lunges (Alternating Legs)
   • Step back with one leg, lowering into a controlled lunge.
   • Benefits: Improves balance, stability, and unilateral strength.

2: Upper Body Strength

1. Barbell Bench Press (or Floor Press if no bench)
   • Lower the bar to your chest and press it back up explosively.
   • Benefits: Targets chest, triceps, and shoulders.
2. Barbell Bent-Over Rows
   • Keep a flat back, row the bar toward your midsection.
   • Benefits: Strengthens back, lats, and biceps.
3. Barbell Overhead Press
   • Drive the bar overhead, engaging your shoulders and core.
   • Benefits: Improves shoulder stability and pressing strength.

3: Explosive Power & Conditioning Barbell HIIT Workout

1. Barbell Thrusters
   • Perform a front squat into an overhead press in one fluid motion.
   • Benefits: Full-body power move that elevates heart rate.
2. Barbell High Pulls
   • Pull the barbell explosively up to chest height.
   • Benefits: Develops traps, shoulders, and explosive power.
3. Barbell Jump Squats (Light Weight)
   • Perform a squat, then explode into a jump with the barbell.
   • Benefits: Builds lower-body explosiveness and cardiovascular endurance.

4: Core and Stability

1. Barbell Rollouts (From Kneeling Position)
   • Roll the bar forward while keeping your core braced.
   • Benefits: Strengthens abs, obliques, and stability.
2. Barbell Russian Twists (Hold Barbell Plate)
   • Sit on the ground, rotate side to side with control.
   • Benefits: Builds rotational core strength.
3. Barbell Landmine Twists (if landmine setup available)
   • Rotate barbell side to side in an arcing motion.
   • Benefits: Targets obliques and improves functional rotation.

5: Full Body Burnout

1. Barbell Clean and Press
   • Clean the bar to shoulders, then press overhead.
   • Benefits: Builds explosive strength and full-body conditioning.
2. Barbell Burpees (with Light Weight)
   • Perform a burpee holding the bar, followed by a deadlift.
   • Benefits: Intense conditioning, total body challenge.
3. Barbell Farmer’s Carry (Hold Both Ends)
   • Walk with the barbell in hand for time.
   • Benefits: Builds grip, core, and endurance.

Cool Down (5 Minutes)

After finishing all 5 rounds, take time to cool down and stretch.

• Hamstring Stretch – 30 seconds each leg
• Quad Stretch – 30 seconds each leg
• Chest Opener Stretch – 30 seconds
• Shoulder Stretch – 30 seconds
• Cat-Cow Stretch – 1 minute
• Child’s Pose – 1 minute

Cooling down reduces muscle soreness and promotes recovery.

Benefits of a 35-Minute Barbell HIIT Workout

1. Maximum Fat Burn

This workout keeps your heart rate elevated, allowing you to burn more calories in less time compared to steady-state cardio.

2. Builds Strength and Muscle

Unlike traditional cardio, this HIIT workout uses a barbell to progressively overload your muscles—leading to lean muscle growth.

3. Improves Athletic Performance

Explosive barbell movements improve agility, speed, and power, which translate to better performance in sports and daily activities.

4. Saves Time

You don’t need an hour-long session. With just 35 minutes, you get both strength training and conditioning.

5. Boosts Metabolism

The afterburn effect from barbell HIIT keeps your metabolism elevated for hours, helping you burn fat even after the workout.

Tips for Success With Barbell HIIT Workout

• Choose the Right Weight: Use a weight that challenges you but allows proper form.
• Focus on Form: Prioritize technique over speed to avoid injury.
• Modify as Needed: Beginners can use lighter weights or reduce rounds.
• Progress Gradually: Increase barbell load over time as your strength improves.
• Stay Consistent: Aim for 2–3 barbell HIIT sessions per week for best results.

Who Should Try This Barbell HIIT Workout?

• Beginners: Start with light weights and fewer rounds.
• Intermediate Lifters: Use moderate weight and stick to full 5 rounds.
• Advanced Athletes: Challenge yourself with heavier loads, explosive tempo, and shorter rest times.

A 35-minute full body barbell HIIT workout is one of the most efficient ways to train when you want strength, cardio, and fat-burning all in one session. By combining compound barbell movements with HIIT principles, you’ll get maximum results in minimal time. Whether your goal is to lose fat, build muscle, or boost endurance, this barbell HIIT session will push you toward your fitness goals.

Stay consistent, track your progress, and most importantly—listen to your body. With dedication, this workout will transform both your strength and conditioning.

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