woman-in-gym,-full-body-fat-burning-workout-by-healthista.com

The fat burning workout that uses one piece of equipment

Barbell complex workouts are the hot new thing trainers are using to get clients into shape. In the third and final in our fat-burning workout video series Daisy Malin from London PT gym, W10 brings you a calorie torching inferno

What is the barbell complex?

Think interval training but with a barbell. The barbell complex is a circuit of exercises using only a bar with some weight (or not depending on your strength levels – remember the bar itself can weigh 10-20kg depending on which one you choose), these usually range from four to six moves and are performed back to back without letting go of the barbell.

That means yes, by the end of each round, your muscles will actually be crying.

The weight on the barbell doesn’t change and should probably be on the low side, whatever your strength – as there are several repetitions to complete before you are allowed to rest.

The rest duration will vary depending on the number of reps you decide to do per move – trainer Daisy Malin who designed this workout suggests five of each move with no rest. Then increase your repetitions and weight as you get stronger.

woman-putting-weights-on-barbell,-full-body-fat-burning-workout-by-healthista.com

Either way, because this type of resistance training will have you working your whole body, it’s best to take one to two minutes rest between rounds.

As for the number of rounds, that depends on how far you are willing to push yourself. If you are new to the gym, three to four rounds is suitable – each round should take about five minutes making the total workout 20-25 minutes.

For regular gym-goers, four or five rounds will be more beneficial which should take around half an hour or a little longer.

Remember also, not to work the same muscles two days in a row – so with this workout, give your legs, glutes, back, shoulders and arms in particular a rest the next day.

Barbell workout routine

  • Romanian deadlift – 5 reps
  • Barbell high push – 5 reps
  • Barbell push press – 5 reps
  • Back squat – 5 reps

Rest for 90 seconds and repeat 4-6 times.

Try last week’s leg workout with barbell complex 

Want to train with W10? Click here to get started

daisy-bio-pic,-fat-burning-leg-workout-by-healthista.comPersonal Trainer Daisy Malin, has been  coaching at W10 for the past three years.

An ex-dancer and Pilates instructor who now specialises is Strength training.

Daisy has a BA Hons in Dance studies, a Level 3 Personal Training qualification and is certified in body control pilates.

More Healthista Content:

Tired all the time? These 5 life hacks will help

HOW TO BOX Lesson #10 How to Skip

How a tantric massage could boost your sex life

Are eggs healthy? Sorting the fact from fiction

8 subtle signs you have low self-esteem

Will eating red meat lead to an early death? Here’s what the scientists say

< Back

Also in this week’s magazine

hip-thrust-exercise,-how-to-do-a-hip-thrust-by-healthista.com
What works in the gym

How to do a hip thrust – the trainer’s guide

PT Ashley Capewell from Performance Ground Gym shows you how to give your glutes the goods

pull-up-exercise,-how-to-do-a-pull-up-by-healthista.com
What works in the gym

How to do a pull up – the trainer’s guide

PT Ashley Capewell from Performance Ground Gym shows you exactly how to get your pull ups right

woman-doing-a-deadlift,-how-to-deadlift-gym-basics-by-healthista.com
What works in the gym

How to do a deadlift – trainer’s guide

Deadlifts work just about every lower body muscle, so it's worth knowing how to do them properly says PT Ashley Capewell from Performance Ground Gym 

woman-doing-a-barbell-bench-press,-gym-basics-series-by-healthista.com
What works in the gym

How to do a barbell bench press – trainer’s guide

Second in our Gym Basics series, PT Ashley Capewell from Performance Ground Gym brings you steps to benching like a pro

kettlebell-back-healthista
Workout of the Week

This back workout with kettlebells takes only 20 minutes but burns like hell

W10 Gym PT Daisy Malin has a fast workout you'll love - and hate at the same time

SQUAT-EXERCISE,-HOW-TO-DO-A-SQUAT-GYM-BASICS-BY-HEALTHISTA.COM
What works in the gym

How to squat properly – the PT’s guide

Confused about how to squat or deadlift properly? For our new Gym Basics series every Wednesday, we teamed up with Performance Ground Gym and PT Ashley Capewell to bring you a different move each week

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top