Burning fat fast doesn’t require hours in the gym and complicated equipment. With just a barbell and a little bit of space, you can create a full-body workout program to help you melt away stubborn fat in no time.
What You’ll Need
The only two things you’ll need to create this workout program are a barbell and some kind of weight. For most barbell exercises, the standard weights are between 10 and 25 pounds. The heavier the weight, the more challenging the exercises will be.
Full-Body Barbell Workout
- Free Squat: 10 to 20 x 2 sets
- Bent Over Rows: 10 to 20 x 2 sets
- Push Press: 10 to 20 x 2 sets
- Shoulder press: 10 to 20 x 2 sets
- Deadlifts: 10 to 20 x 2 sets
- Seated Row: 10 to 20 x 2 sets
Benefits of a Full-Body Barbell Workout
A full-body barbell workout offers several benefits to help you burn fat fast. The most obvious benefit is that it’s quick and easy to do. You don’t have to worry about swapping out equipment and can get your full-body workout done in a matter of minutes.
The exercises also target multiple muscle groups simultaneously, giving you more bang for your buck. This can help create an afterburn effect, where you burn more calories after your workout is over.
Finally, barbell exercises are easy to learn and are less intimidating than many of the machines in the gym.
Frequently Asked Questions
- How long should I do each exercise?
Aim for 10 to 20 repetitions of each exercise and do two sets of each. You can increase or decrease the reps or sets depending on your fitness level.
- How much weight should I use?
When it comes to using weights, it really depends on your level of fitness. The standard weights used in barbell exercises range from 10 to 25 pounds. Increase the weight if you are feeling strong, or decrease it if you need more of a challenge.
- Should I be taking breaks between sets?
This really depends on your goals. For more endurance and strength benefits, take a longer break between sets. For fat-burning, take a shorter break before going on to the next set.