The One Barbell Circuit Workout


All of the circuit training routines I have seen in the past involved jumping between 5-10 different machines, which really didn’t seem practical to me in a busy gym.

The One Barbell Circuit Workout

In the 80’s and early 90’s this was pushed extremely hard in a lot of the mainstream gyms.

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The selling point was that it took just 3 thirty minute sessions per week to get in amazing shape.

They even sold memberships where you were only allowed access to the gyms on Monday, Wednesday, and Friday.

Because of this, I guess circuit training left a bad taste in my mouth.

Taking a 2nd Look at Circuit Training, I’ve Changed My Mind

I think there are A LOT of readers that would benefit tremendously from a well-planned circuit training routine.

There are quite a few people who read this blog and don’t have a gym membership or fancy equipment at home.

Others have weights, but they don’t have a good treadmill or exercise bike.

When I was 15 and started working out at home, this would have been the perfect workout for me.

Burn a Bunch of Fat Without Cardio?

This is a COMPLETELY different approach to anything I’ve ever mentioned on this site when it comes to getting defined. The reason we are going to discuss this approach is that it works.

I will never hold back any information about approaches that work, even they clash with some of my basic philosophies.

Although I will still choose the cardio approach, this may work better for certain people.

A Fat Burning Routine That You Can Do With Weights?

The great thing about circuit training is that it is a way to burn fat while lifting.

You aren’t lifting for mass or strength necessarily, you are lifting to create an HGH response, which in turn will burn a substantial amount of body fat.

Think of this as doing High Intensity Interval Training with weights.

If done properly, you can easy keep your heartbeat between 140-160 beats per minute.

The great thing is that this type of workout works exceptionally well at burning calories long after the workout is over.

Some Circuit Training Basics

A circuit involves following several planned exercises performed back-to-back with as little rest as possible.

It is best to average no longer than 15 seconds in between sets, 30 would be the maximum amount of rest, but probably too much for maximum benefit.

Circuit training is not good for building a lot of mass, which is why I like it as a cardio alternative.

Make no mistake about it, circuit training will kick your butt.

A Circuit Training Routine That Can Be Done With One Barbell

A reader of this blog named Rob came forwarded a great circuit training that can be performed with one barbell…and using the same weight for each exercise.

This is a simple, yet brilliant way to get the most out of a circuit training routine. If you don’t need to hop between equipment or change the weight, you will be able to perform one exercise after another back-to-back. This will make this brutally effective.

Thanks Rob!

Rob’s Barbell Circuit Training Routine

Grab a barbell with a 10 on each side (65 lbs total), perform exercises with no rest in between (women can use lighter weights, dumbbells will work too):

10 Romanian Deadlifts
10 Bent Over Rows
10 Hang Cleans
10 Front Squats
10 Push Presses
10 Lunges, each leg, with barbell on back

Rest 2-3 minutes, repeat 3 times.

Try to work up to doing this 6-8 times in a workout, by the time you can do this 8 times your body will be looking very lean!

Some Great Points Rob Made Regarding Cardio

“I’m sure you know the principle of progressive overload. In order to progress in cardio exercise you must either increase speed or time. Here’s a resistance routine to try, it won’t build huge muscles, doesn’t use heavy weights, but I guarantee it will have you breathing harder than any traditional cardio work. This routine will keep your metabolic rate up for hours and hours.”

I still believe that you can get ripped with cardio, but he has some great points as to why this might be a great alternative or a way to supplement your cardio.

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For 15 years I've helped fashion models get lean for photoshoots. Use my plan to Lose 5-10 pounds of PURE body fat in 14 days.

You could take a break from cardio for part of the year and do this, substitute one to two cardio workouts with this circuit routine, alternate every other workout with cardio and this circuit, etc.



-Rusty Moore

As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.

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