Best Barbell HIIT Workouts and Routines with Free PDF

High-intensity interval training (HIIT) is a popular and effective way to improve cardiovascular fitness and burn fat. Barbells are a versatile and powerful tool that can add a new level of intensity to your HIIT workouts. In this blog post, we'll cover some of the best barbell HIIT workouts and routines that you can add to your fitness routine.

1. Barbell Complexes

A barbell complex is a series of exercises done back-to-back without rest, using the same barbell. The idea is to move through the exercises quickly and with good form, using a moderate weight. A typical barbell complex might include exercises like deadlifts, squats, presses, and rows.

To perform a barbell complex, start with a moderate weight on the barbell and perform one set of each exercise, moving quickly from one to the next. Rest for a minute or two between rounds, and repeat for a total of 4-6 rounds.

2. Barbell Tabata

Tabata is a form of HIIT that involves 20 seconds of all-out effort followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes. You can apply the Tabata format to any exercise, but barbell exercises like thrusters and snatches are particularly effective.

To perform a barbell Tabata, choose a weight that you can lift for 8 reps and set a timer for 4 minutes. Perform as many reps as possible in 20 seconds, then rest for 10 seconds. Repeat this cycle for the entire 4 minutes.

AMRAP stands for “as many reps as possible.” It's a great way to push yourself to perform at your maximum capacity. You can perform AMRAP with any exercise, but barbell exercises like deadlifts and clean and jerks are particularly effective.

To perform a barbell AMRAP, choose a weight that you can lift for 8-10 reps and set a timer for 10-15 minutes. Perform as many reps as possible in the given time frame.

4. Barbell Giant Sets

A giant set is a series of exercises done back-to-back without rest, but unlike a barbell complex, a giant set involves different exercises for different muscle groups. A typical giant set for legs might include exercises like squats, lunges, and calf raises.

To perform a barbell giant set, start with a moderate weight on the barbell and perform one set of each exercise, moving quickly from one to the next. Rest for a minute or two between rounds, and repeat for a total of 4-6 rounds.

A barbell finisher is a quick, intense workout that you can add to the end of your regular workout routine to really push your limits. A barbell finisher might include exercises like kettlebell swings or barbell thrusters.

To perform a barbell finisher, choose a weight that you can lift for 8-10 reps and set a timer for 5-10 minutes. Perform as many reps as possible in the given time frame.

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3. Barbell AMRAP

5. Barbell Finisher