If your goal is to reduce body fat, build muscle and boost fitness all at once, you're not alone. These are the most common training goals, whether you're new to the gym or have years of experience under your belt.
Known as changing your body composition, this kind of progress takes consistency and commitment. But let’s be real: time isn’t always onside. So, the idea that you can get what you need from a 10-minute workout might sound too good to be true, but it’s not. With a barbell and a bit of intensity, it’s totally doable.
Whether I’m fitting in a workout between clients or squeezing in a session after the school run, this 10-minute barbell complex targets every major muscle group, raises my heart rate and accommodates all fitness levels, from beginner to advanced.
Here’s why it works, and how to do it.
Why use a barbell?
If you’re a barbell beginner, it’s one of the most effective tools for building total-body strength.
It’s versatile and scalable, and allows you to lift heavier than dumbbells or kettlebells thanks to its balanced design. The weight is distributed evenly across both sides, giving you more stability, especially during big compound exercises like squats, deadlifts and presses, which hit multiple muscle groups at the same time.
That means more strength gains, a bigger calorie burn and better results over time.
It’s also budget-friendly; rather than investing in a new set of dumbbells as you get stronger, you can simply add more weight plates to your barbell instead.
Why do a barbell complex?
If you want to get leaner, stronger and fitter without setting foot on a treadmill, a barbell complex is your secret weapon. These fast-paced strength circuits blend resistance training with a cardio boost, delivering a full-body workout in minimal time.
You’ll pick up a barbell and move through a series of compound exercises that challenge your muscles and elevate your heart rate. The result? Improved coordination, increased muscle strength and endurance, and a serious calorie burn.
How it works
A typical barbell complex combines four to six compound lifts performed back-to-back, using the same bar and weight throughout. That means no rest between moves and no changing plates — just one consistent load that matches your weakest lift in the sequence.
Transitions are smooth and deliberate, creating a rhythm similar to a yoga flow — only with iron. This full-body routine starts with a barbell row, then moves through a deadlift, power clean, front squat and push press. Each exercise is performed for five reps before progressing to the next.
After one full round, rest for 60 seconds, then repeat for a total of five rounds. Your muscles stay under constant tension, your heart rate is high and your workout is short but effective. Once you’re done, drop the bar (gently), catch your breath and give yourself a well-earned pat on the back. Mission complete.
The 5-move barbell complex?
This routine features five classic barbell exercises to create a high-intensity, total-body workout. These are staple movements that target all your major muscle groups, from your legs and glutes to your back, shoulders and core.
If you’re new to barbell training, don’t worry, we’ve included step-by-step instructions and a video to help you nail your form and get the most from every rep.
1. Barbell row x5 reps
Targets: Upper and lower back, triceps, core.
Top tip: Keep your spine long and chest proud and avoid rounding your back. Learn how to barbell row in more detail.
- Stand with the barbell in front of your thighs
- Hinge at the hips until your torso is at about a 45-degree angle to the floor
- Let the bar hang at arm’s length
- Drive your elbows backward, pulling the bar toward your belly button
- Squeeze your shoulder blades together at the top, then lower the bar with control.
2. Barbell deadlift x5 reps
Targets: Hamstrings, glutes, lower back.
Top tip: Brace your core and keep the bar close to your body throughout. Learn how to deadlift in more detail.
- From standing, engage your core and hinge at the hips, lowering the bar close to your shins with a flat back
- Pause, then drive through your heels to return to standing, squeezing your glutes at the top.
3. Barbell power clean x5 reps
Targets: Full body, explosive strength.
Top tip: Prioritize control and technique over speed.
- Lower into a deadlift stance (as above)
- Drive through your heels and extend your hips to lift the bar
- As it passes your knees, shrug upward and pull the bar up close to your body, driving elbows high
- Drop under the bar to catch it in a front rack position, then stand tall to finish.
4. Barbell front squat x5 reps
Targets: Quads, glutes, hamstrings, core.
Top tip: Keep your heels grounded and core tight to avoid tipping forward. Learn how to front squat in more detail.
- With the bar in the front rack position, keep your elbows high and chest up
- Squat until your thighs are parallel to the floor
- Pause, then drive through your midfoot to stand.
5. Barbell push press
Targets: Shoulders, triceps, traps, core.
Top tip: Don’t arch your back. Do squeeze your glutes and brace your core to stay stable.
- With the bar in the front rack position, dip into a shallow squat
- Explosively press the bar overhead, fully extending your arms and legs
- Lower the bar back to your chest with control.
Why I love this barbell complex — and why you will too
Barbell complexes are one of my go-to ways to get strong and sweaty fast. You’re performing big, full-body compound exercises with minimal rest, rarely putting the bar down, which means strength, stamina and cardio gains all in one efficient session.
On paper, five moves for five reps look simple. In reality? It’s anything but. This is a no-nonsense workout that will leave you feeling spent, strong and seriously accomplished.
It also keeps the calorie burn going long after you’ve racked the bar. That’s thanks to Excess Post-Exercise Oxygen Consumption (EPOC), which helps your body torch more calories post-workout as it returns to a resting state.
What I love most is how this type of training builds not just strength and endurance, but also coordination and mental resilience. And you don’t need a load of kit or even much time — just a barbell, some space and the willingness to push through when things get tough.
Give it a go, and you’ll see just how powerful this short but spicy workout can be.
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