'Efficient and high-intensity': The 12-minute workout executives swear by

Busy CEOs and CFOs don’t have the time to spend two hours in the gym every day, so they’ve found an alternative. 

The barbell complex combines popular lifting moves into one swift circuit without stopping.

The workout consists of three to six different barbell exercises done back-to-back, without putting the barbell down or letting go of the bar. For example, a deadlift into a bent-over row, into a hang clean, press overhead, and then a squat – all without stopping.

It’s designed to be quick, efficient and effective, which is perfect for busy people who are on the go but still keen to work out. 

Personal trainer Ciara White said the workout can last up to 20 minutes, depending on skill and lifting ability.

“You could do a 12–minute barbell complex routine, you could do a 20–minute barbell complex routine,” White told nine.com.au.

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“It just depends on what the complex is, the experience level of the lifter, and they’re obviously their fitness level, because it’s highly taxing doing barbell complexes.”

The exercise has grown popular in the CrossFit community, as well as among busy executives who don’t have the time to spend hours at the gym.

“It is time-efficient, it elevates the heart rate quite quickly,” she said.

“If you’re looking for like a high-intensity workout, if you’re looking to improve your conditioning or your work capacity, then I definitely recommend them.”

However, she says the workout is better for getting your heart rate up, building endurance and conditioning rather than building muscle.

“If the goal is maximising strength, I probably wouldn’t recommend it because you’re not going to be able to [build on that].

“For example, if you put a deadlift and a press together, you’re going to be able to lift much heavier in a deadlift than you are pressed.

“So your press becomes the limiting factor [in the complex] in terms of maximising strength. It all comes back down to your goal... it can build muscle, but it wouldn’t be my top pick for that.”

She said doing a barbell complex as part of a larger CrossFit set is extremely popular.

“It’s popular in CrossFit and stuff like that, because they’re pairing strength and conditioning together to get to their goal.”

While White said barbell complexes are not for beginners, you can work your way up to it.

“The movements themselves are usually like compound movements and compound movements can be quite technical,” she said.

She said to always take your safety into account when trying new workouts using heavy weights.

“If it is a beginner lifter who was starting barbell complexes, I would recommend they understand and learn the technicalities of each individual exercise before performing them back to back as part of a barbell complex.”