One of the most effective ways to do fat-loss training with free weight is the barbell complex...which is essentially a series of exercises done non-stop using the same barbell.
I call this complex "Burn It To The Ground"...for reasons which will become apparent. It's incredibly effective.
This method allows you to do a great workout with very little equipment (in this case a barbell and a bench) and in very little space (perfect for a crowded gym or training in a small space at home).
The interesting twist is that I did 5 consecutive rounds of it with NO complete rest (more on that below).
Here's the sequence...each part done for as many reps as possible with good form. Not to total failure but close.
1. Hang Clean and Press
2. Bent-Over Row (same grip)
3. Flat Bench Press (adjust grip as needed - lie back on a bench you have set right behind you)
4. Standing Barbell Curls
5. Lying Tricep Extensions (lie back down on the bench again)
6. Front Squats (clean grip - your forearms will be on fire by this time)
7. Romanian/Stiff-Legged Deadlifts
8. Seated Calf Raises (bar on thighs, feet on floor, just hitting top half of range)
Here's the twist...
The seated calf raises are your rest...and the ONLY rest you get.
Keep doing reps until your calves burn out, then restart the sequence from the top. Repeat for 2-5 rounds.
If you WANT or NEED to take a short rest period between rounds, you can (e.g. 1-2 minutes). My goal is not to kill you, however, I would recommend trying to do this continuously, though, for the entire workout. It's a great challenge, both physical and mental.
Pick a weight you know you can normally curl for 8-10 reps...it'll be the limiting exercise of the group. Rep ranges will be wildly different for the exercises, depending on where they are in the sequence and the size of the muscles being worked.
In terms of weight, to give you an idea, I used a 95 lb barbell for this workout.
The beauty of this sequence is that it alternates push/pull as you work your way from the top of your body down (for the most part), which makes it easier to remember the sequence.
Here are pics of the sequence in action. I'm going to assume you know how to perform these exercises, so I won't go into great detail in form other than a few quick notes.
1. Hang Clean and Press
Use a powerful, explosive movement for this exercise. The power for the clean comes from the hips.
2. Bent-Over Row
Keep the same grip on the bar, which makes it a moderately-wide, overhand grip. Don't bob up and down. Keep your back position stable.
3. Bench Press
You may need to shift your grip on the bar a bit, to get it in proper bench press grip (I did). Set it on your lap, then roll back quickly, popping the bar back into position (similar to a dumbbell bench press but using a bar).
On your last rep, raise your legs up then pop the bar forward onto your upper thighs. With your hip flexors locked down, the weight will then pop you right up into a seated position.
Change your grip on the bar to a curl grip with the bar resting on your thighs.
4. Barbell Curl
I like to stand a short split-stance for curls. This will be a low-rep portion (2-3 reps most likely).
5. Lying Tricep Extension
Sit down, rest the bar on your thighs then get your grip set for extensions. Lie back quickly (like with the bench presses).
Then press the bar up to the top position.
Perform the extension from there. This will be another low-rep exercise.
Use the same bar-leverage trick as we did with bench press to sit up.
6. Front Squat
Use a "clean" grip on the bar for this exercise. Clean the bar to your shoulders then hold it across your collarbones, under your finger tips.
You can't see it in the pictures here, unfortunatley. It's a bit tougher grip than the cross-arm grip, but with a lighter weight, it should be ok, even if your elbows tend to dip down.
7. Romanian/Stiff-Leg Deadlift
Bring the bar back down to arms-length then perform Romanian or Stiff-Legged Deadlifts until your grip is about to give out (it will be the limiting factor at this point, rather than hamstring strength).
8. Seated Calf Raise
Sit on the bench with the bar across your lower thighs, just a few inches above the knees. Your feet will be flat on the ground at the start, so it's only about half the range of motion.
Then do a calf raise, holding the contraction at the top for a second on each rep.
We're not worrying about the stretch position here because this workout is not about muscle development...only doing work. And in this case, we're using the seated calf raises as a rest period for everything else.
As you're doing the calf raises, you can take one hand off the bar to get blood flow through your forearms and clear lactate (i.e. lactic acid) out. They will be burning, I promise you.
Keep doing calf raises until your calves either burn out from the lactate build-up or until you feel the rest of your body is rested up enough to go again.
As I mentioned above, if you DO want to take a minute or two complete rest in between, that's fine. I would encourage you to challenge yourself, though, and keep it non-stop. It's quite an experience.
Aim for 2-5 total rounds through, depending on how you go.
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