45 Minutes Intermediate Abs Workout with Barbell
A 45 minutes fat loss workout targeting your abs using barbell equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
45 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Use a wide snatch grip and press or snatch the bar to a locked-out overhead position.
- Keep your armpits facing forward and actively push up into the bar throughout.
- Squat slowly, maintaining the bar directly over your midfoot — not in front or behind.
Anchor one end of a barbell in a landmine attachment or corner, load the other end.
Form cues
- Anchor one end of a barbell in a landmine attachment or corner, load the other end.
- Hold the loaded end at chest height with both hands cupped around the sleeve.
- Press the bar up and forward at a roughly 45-degree angle until arms are fully extended.
Finish strong — take the last set close to failure.
Form cues
- Grip the bar just outside shoulder-width with elbows slightly in front of the bar.
- Brace your core hard and squeeze your glutes — your whole body is the platform.
- Press the bar in a straight line, moving your head back slightly to clear it.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Abs Training Tips
- *Heavy compound lifts train your abs hard — dedicated ab work is the finishing touch, not the foundation.
- *Anti-rotation and anti-extension exercises (pallof press, ab wheel) build real functional core strength.
- *Visible abs are made in the kitchen — no amount of crunches overcomes a caloric surplus.
Get this abs workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.