HIIT The Bar

20 Minutes, AMRAP

This week’s High Intensity Interval Training routine is a grueling 2-part session using just a barbell. There are not a specific number of rounds you must complete; however, the goal is to get in as many rounds as possible (AMRAP) within 20 minutes.

For this program, pick a barbell weight that will challenge you, but not too heavy that you’ll compromise form. A little lighter is better for this routine.

Step 1 – Deadlift, Squat & Press

Squat down to pick up your barbell and perform the concentric portion of the deadlift to stand up straight. Then, bend your legs to help you flip and catch the barbell right at chest level. Finally, thrust the barbell over your head until your arms are locked out. Lower the bar down back to your chest, then flip it over to extend your arms (weight will be in front of your legs/hips) and finish the rep by lowering the weight down to the ground like the eccentric portion of a deadlift. Repeat 10 times.

Step 2 – Lateral Jump/Baby Burpees

Place the barbell on the ground. With your feet together laterally hop over the bar, bend down and place your palms on the ground, jump your feet out into a plank keeping your feet together. Squeeze your core to prevent your back from arching and immediately jump your feet back in. Stand up and hop over the bar to your other side. Repeat this explosive movement back and forth 8 times.

Minimize your rest and start again. The goal is to see how many rounds you can complete in 20 minutes. Push yourself!


Start with a medium weight for the first few rounds and keep a couple other sized weights nearby. This way, once you’ve gotten a feel for what will be maintainable for the entire 20 minutes, you can easily do a weight exchange.

Jessica James is a IFBB Bikini Pro and Bodybuilding.com Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

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