When your training time is limited, the last thing you want is to be faffing around setting up lots of different bits of kit, or waiting for someone to get off the leg press machine. Enter this five-move barbell workout from Mirafit. It\u2019ll blast all the major muscle groups in your body, leaving you with a crazy pump and, thanks to the fact that you\u2019ll only require one piece of kit, you\u2019ll be in and out of the gym in no time.<\/p>\n
According to MiraFit<\/a>: \u201cThis high-intensity barbell workout combines strength and cardio into one powerful session, so you can build strength and increase those cardiovascular fitness levels at the same time.\u201d That\u2019s because it uses big compound movements \u2013 think squats, rows and thrusters \u2013 which don\u2019t just tax lots of muscles simultaneously, but spike your heart rate too and burn lots of calories.<\/p>\n <\/p>\n If you don\u2019t have access to a barbell for this workout, or you’ve never used one before, you can substitute it for a pair of dumbbells<\/a> or even two kettlebells. Perform each exercise for the reps stated below, resting for 30-45 seconds after each one. Then, once you\u2019ve completed all five movements, rest for three minutes before going again. Aim to complete three to four rounds in total, depending on how much time you have. As you\u2019re transitioning from one move to the next, make sure you put a weight on the barbell you can use for each exercise. Here\u2019s the workout:<\/p>\n You may like<\/p>\n Squat to press \u2013 10-12 repsBent-over row \u2013 10-12 repsReverse lunges \u2013 8-10 reps each sideRomanian deadlifts \u2013 10-12 repsPush press \u2013 8-10 reps<\/p>\n If you’re looking for another full-body workout to challenge yourself with later in the week, here’s a dumbbell-focused<\/a> one (although, you could use a barbell again). Alternatively, if you’re looking for some accessory arm work, here’s a bicep and tricep blaster<\/a> or, if you’d like to do some core-focused training, give this five-move workout<\/a> a try (no crunches included).<\/p>\n