The Ultimate HIIT Barbell Workout

Beat the midweek blues with SHEFIT Brand Ambassador Karrah's one bar HIIT workout that adds strength-based cardio to the mix while building endurance and guaranteed to torch body fat. A good physical workout does a lot of good for your mind as well as for your body. As you push yourself in the gym you also build up a strong mentality that will give you everyday energy to tackle problems outside of the gym. 

This workout consists of four supersets with two exercise per superset. Complete each one for 3 rounds, or for a more advanced approach add an additional round for 4 rounds total. 

 

Karrah is wearing The Ultimate in Ambition, $69. 

 

SUPERSET 1: 3 ROUNDS

5 Front Squat Jump to Thruster

Position a lightly loaded barbell across your shoulders. Your elbows should be forward with fingertips under the bar, with the weight of the bar on your shoulders. The weight should be light enough that it doesn't slow you down significantly. Your feet should be just outside of shoulder width with your head and chest up. Using a countermovement, squat partially down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. As you return to the ground, absorb the impact through your legs.

Upon returning to the starting position, drop into the squat position while keeping the barbell at shoulder level. Return to the standing position while hoisting the weight over head. bring the barbell back down to your shoulder and drop into another squat. Repeat entire movement. 

5 Per Leg: Open Lunges 

Choose an appropriate weight for barbell and place across your back. Step forward with your right foot and sink into a lunge, so both legs are bent with your back knee as close to the floor as possible and turned out. Drive yourself back up and repeat on the opposite leg. Repeat entire movement. 

 

SUPERSET 2: 3 ROUNDS

10 Deadlift to Half Burpee

Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. With your feet and your grip set, take a big breath and lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar. Lower the bar by bending at the hips and guiding it to the floor. 

Upon returning to the starting position, squat down with hands gripping the barbell. Jump legs back so you are in the top of a push-up position. Jump your feet back in and return to your feet. Repeat entire movement. 

5 Per Side: Overhead Curtsy Squats

Standing with a braced core and flat back, heels hip-width apart, and barbell held overhead with arms locked. Beginning with the right food, step backwards and across your left food. Simultaneously, bend the left knee and drop it towards the ground. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position. Repeat entire movement.  

 

SUPERSET 3: 3 ROUNDS

5 Reverse Burpee Variations

Begin laying down flat on the ground with arms overhead gripping barbell and core embraced. Use momentum and extend through your knees and hips to explosively stand up. Upon standing up, bring barbell overhead for one rep. Lower barbell back to chest position, bend at the knees, and in a single controlled motion, lower yourself to the floor, rolling onto your back and bringing barbell back overhead. Repeat entire movement. 

5 Per Side: RDL to Overhead Back Lunge

Stand with your feet hip-width apart, holding a barbell at thigh level. Your hands should be about shoulder-width apart. Keeping your back straight, bend at your waist and sit your hips back to lower the bar. Keep the bar close to your shins and lower as far as your flexibility allows. Forcefully contract your glutes to extend at your hips and stand up.

Inhale as you raise the barbell overhead with the weight centered between your shoulder joints. Initiate the movement by stepping back with one foot about 2 feet, keeping your hips facing forward as the toe of your back foot makes contact first. Then, allow both knees to bend and descend just short of allowing your trailing knee to touch the floor. Press back up by pushing through your back foot maintaining balance as you return to the starting position. Alternate between RDL and back lunge until desired reps are complete. 

 

SUPERSET 4: 3 ROUNDS

10 Thrusters

Stand with bar in the front squat rack position, holding it with your hands slightly wider than shoulder-width apart. Keep your elbows as high as you can as you lower into a squat. Keep your knees wide apart and your heels down. Lower until your thighs are at least parallel with the ground. Drive up through your heels using your quads and glutes. Maintain that momentum as you come to the top of the squat and use it to help you push the bar over your head until your arms are locked out. Then bring the bar back down to your chest to complete one rep. Repeat entire movement. 

10 Row to Back Extension

Begin standing with barbell grasped in both hands (palms down with medium grip), unlock your knees while keeping your hips high and bend over. Lift your chest and straighten your back, pull the bar against your lower chest. Return to the starting position, snapping barbell to mid-chest and extending back. Repeat entire movement.