Barbell Complexes for People Who Hate Cardio: 10 Minutes, Full Sweat

Let’s be honest, no one gets excited on hearing the word “cardio.”

As a veteran personal trainer, I’ve coached hundreds of clients, and can attest that most people dread the treadmill. People who join the gym aiming to shed weight spend most of their time in the cardio zone, but this fling is almost always short-lived. Most of these folks quit their fitness journey before achieving their goals.

Don’t let boredom kill your fitness dreams.

I have been using barbell complexes for a long time to boost my calorie expenditure and metabolism and achieve the same weight loss benefits as cardio. This has also been a game-changer for my clients who hate cardio but want improved muscle conditioning.

The best part about this routine is that you don’t need extended sessions to achieve your desired physique. A 10-minute split will get you to your goals.

In this article, I’ll pull back the curtain on my top-secret 10-minute barbell complex routine that’s fun and effective for getting diced. You’ll also learn how you can implement it in your own routine. So sit tight, and read on.

What Are Barbell Complexes?

For the uninitiated, a barbell complex is a series of three or more exercises performed back-to-back without putting the bar down, using the same weight and number of reps for each movement.

Technically, you can put the bar on the floor, but that should only be done for exercises that involve pulling the bar from the ground, like deadlifts and clean and jerk.

While barbell complexes are primarily an Olympic weightlifting protocol, CrossFit can be credited for bringing it into the mainstream.

This training method is very effective for burning calories because it primarily consists of compound exercises involving multiple muscle groups. The more muscles you engage in an exercise, the more total calories you’ll burn. (1)

Are Complexes Different From Circuits?

Many people make the mistake of labeling complexes as circuits. However, they are two different things.

Circuits typically involve rotating through different pieces of equipment (and varying weights) and body parts, and usually have built-in rest periods between exercises.

On the other hand, we use a single equipment, the same weight, and no rest periods between movements in complexes. Barbell complexes usually train the same muscle groups because most of the exercises are multi-joint.

Supersets vs. Complexes

If you are a bodybuilder, you are probably already thinking about supersets. However, complexes are still different. Supersets pair two back-to-back movements, usually for the same or opposing muscle groups.

The unbroken nature of a barbell complex is what makes it effective and brutal.

Your heart rate spikes because large muscle groups work under load with no pause. This also creates a powerful calorie burn that will get you leaner and shredded.

Many of my clients report improved grip strength, better muscle endurance, and enhanced overall work capacity after adding barbell complexes to their routine.

Why Barbell Complexes Work for Cardio Haters

Most barbell complexes involve cleans, presses, and rows, which force larger muscle groups to work simultaneously. Switching between these exercises without setting the bar down will fire up your cardiovascular system.

If you have ever tried pull-ups, you’ll agree that the burns are unforgiving. The heart has to pump harder to deliver oxygen to the working muscles, creating the same effect as running or cycling.

These complexes also trigger excess post-exercise oxygen consumption (EPOC), also known as the afterburn effect. This phenomenon involves an elevated oxygen intake where your body continues burning calories even after several hours of finishing a workout. This process continues until your body restores oxygen, clears lactate, and repairs muscle tissue.

Complexes tax every system, including muscular, cardiovascular, and metabolic, all at once, which can help surpass the calorie burn of a half-hour jog in less than 10 minutes.

Since you can fit a 10-minute complex into any part of your day, it doesn’t leave you any excuses to skip a workout.

How to Structure a Barbell Complex

Make no mistake, you cannot combine random lifts and call it a barbell complex. The structure has to be carefully planned to ensure optimal efficiency, flow, and intensity.

For this barbell complex, we’ll be stringing together five compound movements, including:

• Deadlift
• Hang clean
• Front squat
• Push press
• Bent-over row

These five moves cover the hinge, squat, press, and pull patterns, which are necessary for optimal full-body training. Making them a part of your training routine will not only help you burn calories but will also improve overall functionality.

Managing the Weights & Flow

In my experience, barbell complexes are a balancing act. For instance, most people can lift heavier in deadlifts than in push presses. However, you are only allowed to use one weight across the entire sequence.

You must always plan the workout and choose a load that you can manage to lift for the desired number of repetitions on the weakest lift in the lineup.

It might feel like you are leaving gains on the table by doing this, but believe me, the overall training intensity will make up for everything.

Transitioning between the exercises is one of the most crucial factors when it comes to performing these complexes correctly and safely.

Prioritize ordering the lifts so they transition smoothly without any awkward resets. In the workout above, you begin by pulling from the floor, move to a hang clean, squat from the rack position, drive into a push press, and then hinge into a row. This particular flow keeps the bar moving and saves energy, so you can focus on the execution.

Rep Ranges, Rounds & Rest Times, and Load Selection

So, how many reps should you perform per exercise? The answer will mainly depend on your experience level.

• Beginners should stick to a 4-6 rep range per exercise.
• Intermediate lifters can aim for 6-8 reps.
• Advanced athletes can opt for 8-10 repetitions.

Remember, the goal here isn’t just to go through the motions for the sake of it. Perform each movement with a picture-perfect technique to maximize its effectiveness and limit injury risk.

This brings us to the next very important point – how many rounds should you be performing and how long should you rest between each complex?

	Rounds	Rest Time
Beginners	3	2-3 minutes
Intermediate	4-5	90-120 seconds
Advanced	5+	60-90 seconds

The rest durations are only for reference. Make sure that you are optimally recovered between the rounds so you can repeat the next sequence with a solid form. The goal isn’t to feel ‘completely fresh,’ but confident enough for your next set.

How Much Weight Should You Lift

To be honest, this can be an article of its own. But we’ll keep things simple so you can choose the correct load for your next workout.

Beginners should start with an empty barbell or a lightweight until they master the movement mechanics. Prioritizing movement form right now will pay huge dividends in the long run.

Intermediate trainers can choose 40-60% of their overhead press max. This will ensure they are challenged while allowing clean reps across all lifts. Elite athletes can push for 60-70% of their overhead press max, given they can maintain correct exercise form. In this stage, your intensity will drive progress.

Finally, beginners should perform these full-body workouts 2-3 times a week, whereas more experienced trainers can do them up to five times.

Final Check Before You Start a New Complex

If you are switching to a new complex but are confused about whether you are doing things correctly, ask yourself these three questions:

• Do the lifts cover the four main patterns that we talked about above?
• Do they flow in order without any wasted motion?
• Is the load set by your weakest lift?

You are golden if the answer to all these questions is a resounding “yes”.

Benefits Beyond Conditioning

Barbell complexes are an excellent tool for athletes across the spectrum. Incorporating them into your exercise regimen can help build strength, improve your grip, and, most importantly, make you more comfortable with using a barbell.

Just as a soldier treats his weapon as an extension of his body, doing these complexes regularly will make the barbell feel like a natural part of your own body.

This will help improve your performance in every exercise.

A Higher Heart Rate

When you are training for hypertrophy or strength gains, you’re likely resting between 120 and 600 seconds between sets. This duration allows your heart rate to normalize before you begin the next set. However, you don’t get this same luxury during barbell complexes.

Most of my clients report feeling like their lungs are on fire by the very first barbell complex round. You truly have to try this to experience it first-hand.

This higher work output is excellent for maximizing calorie expenditure and boosting fat loss.

Mental Toughness

Doing challenging workouts like these daily will give you a killer mindset. You will no longer be scared to attempt a PR or push yourself to the limit, as these complexes train you to live outside your comfort zone.

Why This Specific Setup Maximizes Conditioning

You are probably already convinced of the benefits of barbell complexes. If you’re still on the fence, this is what you should know before making a final decision:

• Full Body Coverage: These complexes allow you to hit every major pattern, including hinge, pull, squat, and press.
• Minimal Transitions: Making the bar move fluidly from the floor to the rack position to overhead to hinge and then to row makes your muscles work in overdrive. This plays a huge role in improving both muscular and cardiovascular conditioning.
• Strength + Conditioning: Although you’ll be using the same weight for all five exercises, you will be working close to your maximum weight in your weakest lift, and that alone will shock your system. It will also spike your heart rate and help boost your metabolism.
• Grip Strength Improvement: Most of my clients initially overlook the role of grip strength in these complexes. However, their entire perception changes by the end of the first workout.
• Enhanced Core Strength: Holding onto the bar through the entire complex will also improve endurance, which will translate to improved work capacity and performance in day-to-day activities and sports.
• Scalable For Any Level: Barbell complexes are incredibly versatile and can be adapted depending on a lifter’s training experience, current fitness levels, and goals. It is primarily done by changing the reps, rounds, and loads.

Variations for Different Goals

You are now probably wondering how you can scale these complexes for different goals. Worry not, I am here to help you.

Fat Loss

Calorie expenditure should be your primary training objective if you are aiming to lose weight. To do this with barbell complexes, use lighter loads and do as many reps as possible for each movement within a minute.

Strength Gains

Maximizing strength gains is a completely different beast. While you might have guessed that you should lift heavier weights to build strength, you must do this without compromising form to limit injury risk.

Since you’ll be lifting heavier, you should perform fewer reps and rest longer between circuits to ensure you are optimally recovered for the next round.

Improved Athletic Performance

Athletes trying to improve their physical performance should emphasize exercises that require hand-eye coordination and explosive movements. This includes movements like power cleans and push jerks.

Conclusion

Barbell complexes, including the one above, live in the sweet spot between lifting and cardio and can be integrated into most training regimens. They give you the sweat and conditioning of a treadmill workout but keep you grounded in the barbell work you already love.

Consistency, dedication, and discipline are the most important factors for maximizing calorie expenditure and achieving your goals using complexes. Start small and gradually increase the training volume, intensity, and frequency as you gain more experience. Best of luck!

References:

1. Paoli A, Gentil P, Moro T, Marcolin G, Bianco A. Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Front Physiol. 2017 Dec 22;8:1105. doi: 10.3389/fphys.2017.01105. PMID: 29312007; PMCID: PMC5744434.

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