30 Minute Barbell Workout For Weight Loss | Follow Along

Ignite your fat-burning potential while you sculpt lean muscle with this barbell workout designed for you to lift and thrive!
I used a 10kg/22lbs Barbell but you may want to use something lighter or heavier depending on your fitness and strength level.
There are 2 circuits to complete 2 x through 40 secs work/20 secs rest
______________________________________
Circuit 1
1️⃣Offset Squat
2️⃣Good Morning to O’head Press
3️⃣Deadlift to Row
4️⃣Reverse Lunge & Curl
5️⃣Sumo Stiff Leg To Sumo Deadlift
6️⃣Sprawl to Upright Row
.
Circuit 2
1️⃣Thruster
2️⃣Kickstand Deadlift to Squat Clean (L) side
3️⃣Kickstand Deadlift to Squat Clean (R) side
4️⃣Lateral Lunge Shift
5️⃣Underhand Row & Curl
6️⃣Sprawl to Clean & Press
.
Tabata Finisher 2 x20 secs work/10 secs rest
1️⃣Snatch
2️⃣O’head Tricep Ext to Reverse Lunge
3️⃣Underhand Grip Front Raise
4️⃣Situp & Reach
*Workout Complete 🔥Burn 279 calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
Thank You For Following Along
Penny xo

[@garagefitnessgirl]

Don't have a barbell but still want to follow along with me? I'll show you the dumbbell alternative for every exercise so you can still get a great workout in :)

[@lynngardner76]

I loved this workout! I don’t have a barbell so the modifications were spot on for me! This was great! I’m on 🔥! I feel it everywhere!! Thank you!

[@Cocosmile812]

I may or may not have layed out on the floor thinking about my life decisions while you did the tabata fininsher...I didn't need finishing I was done!!😂😂😂😂 GREAT workout!

[@TheMaripod]

More barbell! These workouts are so hard for me. Please keep them coming! 🏋️‍♀️

[@mariakokkinaki1898]

You have become my personal trainer! Thank you so much for these amazing workouts 🏋🏽‍♀️!

[@garagefitnessgirl]

You're so welcome! So grateful to have you here 🏋️‍♀️

[@sysylimperatrice2048]

Hey everyone, I did this 1st time today, and was good. My weight was 30lbs on barbell, and 12lbs on dumbbells . I enjoy it, thank you.

[@garagefitnessgirl]

Great job foot done 🤗

[@therriandd]

Today is my first day ever lifting. This is an awesome, exhausting workout. Thanks!

[@marilynA1017]

Thank you Penny!! Love mixing it up with barbell workouts!! Keep them coming please and thank you so much 🫶🏻

[@garagefitnessgirl]

You're so welcome! Glad you enjoyed it 🏋️‍♀️

[@Ru2hun_lavender]

Thank you, Penny, for keeping the modification window open throughout the exercise. I'm currently alternating between doing your older workouts in your garage and those in the new gym 👏👏

[@karlene93]

I love the barbell workouts! Please keep them coming 🙏 ❤

[@garagefitnessgirl]

Will do!!

[@SalFit23]

I'm scheduling this for Saturday morning ❤ Penny Team Strong 💪

[@garagefitnessgirl]

Have a great workout 🏋️‍♀️

[@carinasuleiman3042]

Yet another amazing workout Penny💪. Just wanted to say a big thank you to you and this channel. You've been a big part in getting me feeling strong after burnout. Keep these coming 💕!

[@garagefitnessgirl]

I appreciate that! Thank you so much for following along with me! Glad the videos are helpful 🤗

[@susanh-a3782]

It was so great to pull out my barbells. Really enjoyed this one. Thanks Penny! 🏋‍♀❤

[@claudiaangel5773]

Every video I think to myself “this is my new favorite video” then I watch another one and think “no this is my new favorite” BUT this was for SURE is my new favorite! Thank you!

[@garagefitnessgirl]

Ha ha awesome!! I absolutely love hearing that! I had fun making this one too 🏋️‍♀️

[@suev5267]

Really enjoyed the barbell for a change and more challenging! Thank you again, Penny

[@garagefitnessgirl]

So glad! Thank you for letting me know ❤️

[@gwenstein5517]

Great workout penny, loved the barbell change up🏋️‍♀️

[@christinalund5654]

I really liked it! I used a 40lb BB and it was a great muscle endurance workout! Thank you, Penny!

[@garagefitnessgirl]

Excellent!! New Barbell workout up today 🏋️‍♀️

[@M.Claire-q9l]

Thank you Penny for your amazing barbell workouts! I feel stronger, have lost fat, and have a bit more energy thanks to the workouts! 🏋️

[@garagefitnessgirl]

That’s awesome!! So happy for your success 🙌

[@christinelamour7057]

Encore une superbe séance Penny 🔥🔥🔥 j’ai adoré 💖💖💖 au top 🏋‍♀️🏋‍♀️ merciiiii beaucoup Penny 🙏🙏🙏

[@garagefitnessgirl]

Thank you Christine ❤️

[@londongirlonthemove9458]

This was a lot tougher than I had anticipated 😅 have to check out more of these! Nicely challenged 💪🏾💜🤸🏾‍♀️

[@a.j.benefield8317]

6:42 AM Vancouver BC time. Penny kicked my ass this morning but I love you for it. Keep them going. Thank you so much.❤

[@garagefitnessgirl]

Glad you had a great workout 🏋️‍♀️

[@alisonostrin679]

Wow Penny!! This is such a challenging and awesome workout!!!! Thank you!

[@garagefitnessgirl]

Yes!! Glad you liked it 🏋️‍♀️

[@zeecatos8149]

just finished! my heart is pounding and happy hormones are flowing. thank you!

[@garagefitnessgirl]

Wonderful! New barbell up next month too!

[@akritimjn]

All I had was a pair of 5lb dumbbells and this was the perfect workout for today 😊 thank you Penny ❤

[@garagefitnessgirl]

So glad you still had a great workout 🏋️‍♀️

[@kateheydon9782]

🏋🏻‍♀️ love to mix it up with the barbell! Thanks Penny.

[@JoannaFrost-Bryant]

More barbells please, these are fantastic!

[@dilettamedici7451]

❤ I love this kind of workout 🏋🏻‍♀️

[@garagefitnessgirl]

So glad you enjoyed it 🏋️‍♀️

[@sofierodman]

Done! Awsome Dear Penny! Thank YOU! 🥇🤩

[@garagefitnessgirl]

Thank you ☺️

[@Darla.Gem.In.June.]

Love the workout and music!!! 🎉

[@garagefitnessgirl]

Yay! Thank you!

[@lee-annpillay5194]

🏋️‍♀️🏋️‍♀️🏋️‍♀️ This was a super awesome workout 💪Love the addition of Barbells.Thanks Penny💗💗💗

[@garagefitnessgirl]

Glad you liked it!! Thank you for letting me know ❤️

[@Faithjewel35]

I’m a season pro when it comes to the gym and I tried so frigging hard to finish the last two exercises in the last bit of tabata but completely saw my baby dad in heaven and just could not finish 😂 - man what a great workout 💪

[@katybaker7723]

Keep these coming!!🏋🏼‍♀️

[@StarGazerZA]

As a newbie to the barbell, i loved this 🎉 mire barbell exercises please.

[@bunnyo12]

🏋🏼‍♀️ no barbell but love that you include a db alternative! Short and sweaty! Love these workouts!

[@garagefitnessgirl]

Wonderful!! Glad the alternatives help 🏋️‍♀️

[@RevengeKitten]

Thank you so much for your fantastic exercise sessions ❤

[@SalFit23]

Fab WO today Penny. I was all Zen until burpees, my bb rolled.. So back to zen then modified 2nd lot burpees. ❤ Penny Team Strong💪

[@garagefitnessgirl]

Great job Sal 🏋️‍♀️

[@deisemulari6585]

What an awsome workout! Thank you.

[@krisztinanagy1626]

Thank you Penny, loved it,I did with hand weight,OMG I don’t know what is happened, but I m sweating crazy 😅😅😅awesomeness 🙏🤩🌻

[@garagefitnessgirl]

Wonderful! Love hearing that!

[@marialuisalopez-vidriero]

Have a nice weekend, Penny. So good!!!

[@garagefitnessgirl]

Thank you! You too!

[@TtThebest1]

Absolutely enjoyed this❤ thank you🇿🇦

[@garagefitnessgirl]

Glad you enjoyed it!

[@michellekasper2088]

Great barbell workout! Loved the dumbbell options too. I had to transition for a couple moves!

[@garagefitnessgirl]

So glad they helped 💪😅💪

[@nassermadoffe3246]

I declared you are strong as hell when you started doing fron raises with ease

[@kumusshaimova3872]

Wow that was a great workout! 413 calories burned, not bad! 💪🏼💪🏼💪🏼 Thank you Penny, you are the best! 🤩😍

[@krystalgarcia3397]

This work out 🏋️ is tough 😅I love it. All we have is a 45lb barbell so I switched to dumbbells when I had to. Whew I’m tired 😁👍🏼👍🏼

[@garagefitnessgirl]

Great idea!! Glad you enjoyed the workout!

[@magdalenagrzesik6067]

Hi Penny 😊My Saturday's workout made it🏋🏼‍♀️🥲Bombastic🔥💣💥My whole body shaking right now😅Thank you for another great workout and time here. Big hugs from Germany 🫂🤗🥰

[@gemasantamaria6240]

Increíble trabajo gracias por las modificaciones. 💪💪🔥🔥👋👋

[@Imsuchalilkid2shortmonkey]

Good one Penny! Few new moves in there. This kicked my arse! ❤️

[@garagefitnessgirl]

I’m so glad 🏋️‍♀️

[@isabelpereira2016]

Eu não tenho barra, mas fiz com halteres... incrível esse formato de treino....muito obrigada 🎉🎉🥵💪🏻I will survive 😅😂❤

[@garagefitnessgirl]

So glad the alternatives helped!

[@Mo2luv]

Loved the playlist on this one! 🔥 💪🏾

[@garagefitnessgirl]

Awesome thank you for letting me know

[@marketavondrackova9592]

Thank you so much, Penny❣️❣️❣️❣️❣️🥁🥁🥁🥁🥁

[@garagefitnessgirl]

You’re welcome 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

[@terezaashcroft9097]

omg..that second half was so hard but so good and fab moves. thank you Penny. love T :)

[@garagefitnessgirl]

THANK YOU 🏋️‍♀️ Appreciate the great feedback!

[@susananoemiramirez711]

Gracias ❤❤

[@titania8375]

Great work ! Well done!

[@garagefitnessgirl]

Thanks a lot!

[@ayodari_style]

Did it with dumbbells and loved it!

[@garagefitnessgirl]

Awesome! Great job getting it done!

[@sandramariano383]

Awesome! Thanks Penny 😊

[@garagefitnessgirl]

You are so welcome!

[@katrinshagina1737]

Thank you for work 👍🔥🔥🔥

[@garagefitnessgirl]

Thank you for following along with me 🥰

[@AnnetteAkye]

Just done!!! Wow it was brutal 😂😂😂 thanks Penny 🏋️‍♀️

[@garagefitnessgirl]

You’re so welcome 🏋️‍♀️

[@kandeesmith9319]

Another great workout!!!🏋️‍♀️ ❤

[@garagefitnessgirl]

Yay! Thank you!

[@katyaalves7325]

What a great workout 💪

[@garagefitnessgirl]

Glad you enjoyed it ❤️

[@violettacsanigneh.6462]

Perfect as always❤❤Thank’s Penny.

[@garagefitnessgirl]

Thank you ☺️

[@noellesm434]

Fantastic workout!!!!❤

[@mercymakwiranzou2382]

The kickstand deadlift oh boy!

[@mariewilliams6265]

Great workout!!!

[@garagefitnessgirl]

Thank you!!

[@lydiamueni9708]

Loved all the moves Thank you Penny🎉

[@garagefitnessgirl]

I’m so glad 🏋️‍♀️ Thank you ☺️

[@V_ARK]

🏋‍♀️🏋🏋‍♂️ loved this one Penny!

[@erhan4720]

Thanks Penny

[@angeieAA2584]

🏋️🏋🏾‍♀️🏋️‍♂️EXCELLENT BARBELL workout 🎉🎉🎉

[@mamartusiaa]

Oh gosh!!! Can't wait to workout on Saturday!!! Love the music as well BUT I'm dreading Burpees with barbell... I will break my crowns 😂😂

[@garagefitnessgirl]

Just do the burpee without putting your hands on the bar and then pick it up to do the upper body move or try it with dumbbells if that feels better :)

[@mamartusiaa]

Will do although burpee is my most hated exercise 😅

[@anatalia2558]

Estupenda sesión 😊

[@georgeandgriffin]

That was bad ass 💪 Thankyou

[@garagefitnessgirl]

So glad you liked it 🏋️‍♀️

[@TimmLeeser]

🏋‍♀Great 🤩👍! Thank you 🙏!

[@garagefitnessgirl]

Glad you liked it!

[@maggiesmith580]

I ❤ this workout Penny! My legs feel like noodles.

[@garagefitnessgirl]

Ha ha awesome! Love that for you 🏋️‍♀️

[@lill2039]

🏋️‍♀️🏋️‍♀️ 💪🏻💪🏻🤩 wow, that was a great and hard one with tons of big muscles 💪🏻 W put a bit much on his barbell and was totally toast 🤣 Both shaky and happy after the workout 💪🏻💪🏻🤩 so effective moves and exercises 💪🏻 Have a lovely weekend, Penny ❤️🤩

[@garagefitnessgirl]

Ha ha yes, the compound moves make this a tough one!

[@carmenreyes3029]

Me gustaría, en español y no tener que traducir todo el rato, gracias me encantan tus rutinas

[@garagefitnessgirl]

Thank you so much 😊

[@PatriciaSilva-bz5zd]

E eu em Português

[@janagermishuys3387]

❤Strong start for calender workout 💪

[@sarahb7926]

Loved this! I only have a 45 lb barbell so I was dead by the end! 😂

[@stephanieduvernois8491]

Perfect

[@garagefitnessgirl]

Thank you ☺️

[@KonstantinosPlatis]

🏋🏋🏋🏋excellent. Thanks Penny 👏👏👌

[@garagefitnessgirl]

You're so welcome!

[@gina6582]

Can't wait to get started 😊 to lose weight

[@mazikbox]

Sweating. Thank you.

[@KS-op5hb]

ladies who are just starting and only wanting to do basic workouts like this...what barbell brand did you buy? I see lots on amazon...I am 5'3 118 and only use about 6lb dumbbells max for now... THANKS

[@NM-cb4km]

I feel a bit 🤢 now but in a good way. That was awesome 👌 thank you x❤

[@garagefitnessgirl]

Tough stuff right! Hope it didn’t take to long to feel better after 🏋️‍♀️

[@KS-op5hb]

ladies who are just starting and only wanting to do basic workouts like this or like les mills. Iam not going to be bench pressing...what barbell brand did you buy? I see lots on amazon...I am 5'3 118 and only use about 6lb dumbbells max for now... THANKS

[@Idontknowwwhyimhere]

What barbell would you recommend 😭 I’m starting my home gym and want to invest in a good barbell but I can’t seem to find the right pick🙏

[@kingston4313]

Thanks!!!!

[@melanierodriguez6126]

I have a weighted bar of 10,15,20 lbs is that good for this workout? Is it effective?

[@garagefitnessgirl]

Absolutely 👍

[@melanierodriguez6126]

@@garagefitnessgirl I did it an boy was it a challenge.

[@kenzoshigueno8456]

More pls ❤

[@IhabHammad]

Thank u 👍🏼👍🏼👍🏼💪🏻🫶🏻👍🏼👍🏼👍🏼

[@kimberly5455]

🏋‍♀🏋‍♂🏋

[@garagefitnessgirl]

Love that you made it all the way through to the end with me!

[@indirafistanic4078]

👌👌

[@leeyandrencube6426]

Penny u didn't play with this one definitely a good burner😭

[@garagefitnessgirl]

Yes!! Killer right 😅

[@lolivelasaiz60]

Eres fabulosa t acabo de descubrir y me encanta beso desde españa

[@garagefitnessgirl]

Thank you so much 😊 Big hugs from Australia 🇦🇺

[@estrakrempelkozinska7185]

Super trening🎉

[@garagefitnessgirl]

Thank you ☺️

[@Itsjustmaria43]

Omg this was so hard I did it in the gym and I almost didn’t leave that place I felt jiggly all over

[@michelle030673]

❤

[@emanawad1235]

Done ✅ 🎉❤

[@garagefitnessgirl]

Proud of you for getting it done!

[@natashawingfield]

How much calories does this burn?

[@amizer5881]

Pouring sweat 😅😅 just super

[@garagefitnessgirl]

Wonderful 🏋️‍♀️

[@maiya7cherry]

❤thanks ❤Penny❤

[@garagefitnessgirl]

You’re welcome ☺️

[@rosalyndacca2191]

💪💪🏋🏋

[@garagefitnessgirl]

Love that you made it all the way through to the end with me :)

[@AROSALARCONSUSANAANDREA]

💪💐