The Ultimate Fat Burning Barbell Complex Workouts

As far as muscle size and strength building are concerned, the barbell is one of the most exceptional pieces of training equipment you can ever imagine. For this reason, I’ve put together some of the most effective fat burning barbell complex workouts to make your stronger. 

Whether you’re thrusting it over your head or loading it up in a squat rack, the barbell offers an extensive range of workouts set to enhance your physique and boost your power. 

Although everyone’s training regimen and fitness goals may differ from each other’s, certain things catch the attention of all fitness enthusiasts and gym-goers.

Female athlete deadlifting

These include exercises that actually produce the results you’ve been wanting for so long. Workouts that won’t take too many hours in the weights room. 

I have some examples of such effective movements, including some must-do fat-burning barbell complex workouts to help you build some significant strength and size.

Benefits of Barbell Workouts

As you go through strength training, one of the most recommended tools you can utilize is the barbell. Many of the other equipment won’t ever come close.

When you lift for strength, this calls for multi-joint movements called the compound lifts.

These exercises produce tension throughout your different muscles. They also stimulate and engage thousands of nerves in your body- all of which play a role in helping you become stronger. 

Barbell workouts enable you to experience these crucial improvements in strength.

If you’re new to barbell training, you can start with a weight that’s somehow comfortable to handle. Increase the weight every week and get ready to crush your strength training goals one by one. 

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How to Use Fat-Burning Barbell Complex Workouts in Your Training

You’ll find some powerful barbell complex workouts below, but you shouldn’t immediately hit the gym and sloppily push through this new workout routine.

Rather, you must be smart in executing these barbell complex workouts and incorporating them into your training. This way, you’re gaining maximum benefits and avoiding risks of injury

Barbell training recruits a significant number of motor units.

Male gripping barbel ready to deadlift

The movements you’re going to use will stimulate the central nervous system, so I recommend that you regularly use these barbell workouts at the start of your training sessions.

Don’t forget to prepare with proper warm-up exercises first before plunging deep into the main lifts. Progressively increase the weight until you’ve reached your target weight.

You can also perform barbell workouts that will engage both your upper and lower body in one routine. This style of training allows you to complete more work in a reduced amount of time.

Why? Because there’s less time needed for recovery when you’re switching things up across different areas of your body. 

Moreover, you’re more likely to increase heart rate because the body is pumping blood from one body part to another, resulting in an increased metabolic rate and fat-burning capabilities.

Barbell Complex Workouts

Moving on to our fat-burning barbell complex workouts, there’s really nothing too difficult to understand about them. They’re exercises with which you perform a couple of movements consecutively without placing the bar down.

As you’re increasing the time that your muscles are experiencing tension, the amount of load you ought to use decreases. 

Begin your barbell complex workouts with a light set of weights or an unweighted Olympic bar. It’s no use, though, if you’re going to take this workout very lightly. Despite a low, comfortable weight, you can be certain that you’re just going to sweat without really reaping the true benefits.

During barbell complex workouts, you’re almost avoiding rest and completing multiple reps in a short period. With almost no rest, every round becomes more and more of a challenge.

Muscular man barbell squatting.

Incorporate some extra load from the barbell and you’re effectively increasing your fat-burning potential, thanks to these powerful compound moves. 

If you haven’t tried this type of routine before, you can find some fat-burning barbell complex workouts below to psych yourself up and get you ready.

If this is your very first attempt, keep the weight as light and comfortable as you can. At first, you may feel fine on the first movement, but it can quickly turn into a grueling, crushing session as you go through the circuit. 

Barbell Complex Workout 1

Perform the exercises in this order. Complete 12 reps of each without going on a break or rest, or putting the bar down between the movements.

When you complete the last exercise, rest for two minutes. You can then repeat the circuit. You should be able to complete at most four to six circuits in total.


12 Reps, No Rest

In a straight standing position, keep your chest up. With a firm grip, hold the barbell across the back of your shoulders. Squat down as low and deep as possible, then push firmly through your heels to return to the standing position.

Good Morning

12 Reps, No Rest

In a straight standing position, firmly grasp the barbell across the back of your shoulders. Bend forward from your hips as much as possible until you can feel a good stretch in your hamstrings. Then go back up to the standing position. 

Push press

12 Reps, No Rest

In a tall standing position, firmly hold the barbell across the front of your shoulders. Bend your knees, then go back quickly to the standing position. Extend your arms upward so you’re pushing the bar directly overhead. Slowly lower it back down to the start.

Floor press

12 Reps, No Rest

Lie down on your back and keep your knees bent as you hold the barbell with a shoulder-width grip. Bend your elbows and lower the barbell down to your chest. Press it back up forcefully.

Upright row

12 Reps, No Rest

In a tall standing position, keep your chest up and hold the barbell with a firm overhand shoulder-width grip. Row the barbell upwards tow your chin with more effort on your elbows. Slowly lower it back to the starting position.

Biceps curl

12 Reps, 2-Minute Rest

Grasp the bar using an underhand grip. Make sure your elbows are kept close to your sides as you go through the entire movement. Curl the barbell up towards shoulder height. After a slight pause, squeeze your biceps at the top, then lower the barbell back to the start.

Barbell Complex Workout 2

Complete 6 reps of each movement without setting the barbell down to be able to finish 1 set. Rest for 2 minutes between your sets.

Go for a weight that allows you to finish your reps in proper form with which you feel relatively comfortable for weaker lifts, like the overhead press. Perform a maximum of 6 sets in total.

Romanian deadlift

6 Reps

In a tall standing position, keep your feet shoulder-width apart. Grasp the barbell with an overhand grip outside your thighs. Your knees should be slightly bent.

Now lean forward from your hips, not the waist, while lowering the barbell down in front of your shins until you feel a strong tug in your hamstrings. Reverse this movement and go back to the starting position by pushing your hips forwards.

Bent-Over Row

6 Reps

With a shoulder-width grip, hold the barbell while keeping your knees slightly bent. Bend at your hips until your torso forms a roughly 45˚ angle with the floor. Pull the barbell up to touch your sternum, and then, in a controlled manner, lower it slowly. If you tend to move your upper body to move the bar, the weight is just too heavy for you.

Note: Of course, you’re looking forward to having strong arms and a powerful core. This movement will help push you towards achieving these goals. Being able to keep yourself stable for the row will certainly turn out well for your core.

Hang Clean

6 Reps

In a standing position, hold the barbell with a shoulder-width grip in front of your thighs. As you bend your knees, push forcefully through your heels for an upward explosive movement.

Use this momentum to pull the barbell up towards chest height as you go down deep into a squat. Catch the barbell on your front shoulders. After a slight pause, stand up and lower the barbell back to the start position.

Note: Olympic lifting significantly increases power and explosiveness, and the hang clean is simply the most basic Olympic lift to learn. By incorporating this move into barbell complex workouts, you’ll improve faster.

Front Squat

6 Reps

Rest the barbell on the front of your shoulders. Your palms should be facing upwards while your elbows are kept high. Lower yourself down for a squat while keeping your chest up. Drive up firmly through your heels to stand.

Note: The front squat is noticeably quicker to perform than the back squat. It will also aid in completing your hang clean, as both of these lifts call for the same mobility. Having trouble with the front squat? Try crossing your arms and holding the barbell from the top to reduce pressure on your wrists.

Overhead Press

6 Reps

Keep your feet shoulder-width apart. Lay the barbell on your upper chest as you firmly grip it with your hands merely wider than shoulder-width apart. Engage your abs, glutes, and quads when pressing the bar straight upwards. 

After a pause at the top, lower it down. You may be more comfortable lifting more load if your wrap your thumbs around the same side where you’ve placed your fingers.

Note: This move makes the most of your upper-body strength by requiring a high level of thoracic muscle stability while creating a powerful core and strong, solid shoulders.

Barbell Complex Workout 3

By the time you reach the end of this barbell complex workout, take a 90-second to 2-minute rest. Complete a maximum of five rounds in total. To enhance your progress, increase the reps of each set or reduce your resting time in between rounds. When you’ve reached 15 reps, add another round.

Romanian Deadlift

10 Reps, No Rest

With a slight bend in your knees, hinge at your hips and send the barbell down your legs until you’ve felt a good stretch in your hamstrings.

Note: Maintain a straight back and neutral head position as you go through this movement. If you want to fire up your hamstrings, perform the stiff-legged version of this lift with which you don’t bend your knees.

Bent-Over Row

10 Reps, No Rest

Bend at your hips while letting the barbell hang down. Pull your elbows back and move the barbell up to your stomach.

Note: You can set this lift in motion by retracting your shoulder blades, then rowing the bar up with more effort on your shoulders.

High Pull

10 Reps, No Rest

Exert effort in your elbows to help raise the barbell in front of you until it reaches chest level. Lower it back to the start.

Note: Start off this movement by keeping bracing your core and keeping it tight. Do some jumps and shrugs, and push through your calves with plenty of momentum. Remember that you’re aiming for a high-speed barbell lifting movement. 

Overhead Press

10 Reps, No Rest

Extend your arms upwards and press the barbell directly overhead, and then lower it. During the lowering movement, do not go beyond chin height to avoid excessive tension on your shoulders.

Note: Keep your arms aligned with your ears. If you’re having problems with this, you need to work more on shoulder mobility.


10 Reps, 90-Second to 2-Minute Rest

Keep the barbell on your back. Take a step forward and lower your body until you bend your knees at 90°. Press back up to the starting position.

Note: For the pattern of this movement, it should not be up and down. Rather, you go forwards and then down.

If you want to take it up a notch, perform a reverse lunge by taking a step backward and bending both of your knees at 90° before you stand up again. 

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The Ultimate Fat Burning Barbell Complex Workouts

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