One of the reasons it's so temping to skip the gym: too many options. Machines, ropes, med balls, and dumbbells — an overwhelming number of choices, and the easiest decision is to pick nothing at all. The simple secret to a long-term lean and muscular body is fitness minimalism, and namely, a greater focus on total-body moves that train more muscles. One of the best ways to do it is with a barbell. Using it, you can target a wide range of goals, from fat loss to muscle building. The downside? Barbell exercises can get tedious and you waste a lot of time swapping out plates. That's why we chose challenging and engaging moves that can be strung together without changing the weights.
The five barbell training plans below all require 20 minutes or less. When choosing plates to load on the bar, pick a weight that allows you to complete all reps with perfect form.