Full-body training sessions are time efficient, and they do a great job building power, strength and muscular endurance.

This 20-minute full-body workout uses just one piece of equipment: a barbell. Barbells are an excellent muscle-strengthening tool because of their versatility — they can be used in a warm-up as well as your main workout.

Each movement in the workout below trains your fast-twitch and slow-twitch muscle fibers. (Fast-twitch muscle fibers contract quickly and help you perform fast, high-intensity exercises and slow-twitch muscle fibers contract slowly and help you perform longer, aerobic exercises.)

When your muscle fibers are stimulated, your muscles contract in one of three ways: concentric (shortening), isometric (same length) and eccentric (lengthening). This 20-minute full-body barbell workout addresses all three contraction types and takes your muscles through their full ranges of motion.

You can do this workout at home, outside or at the gym. Because the amount of reps, sets and rest per exercise differ, see below for exactly what to do for each move. The workout is split into three parts: the warm-up, the strength portion and the metabolic conditioning portion.

Grab a barbell and give it a go!

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​Directions: ​Perform 5 reps of each movement without setting the barbell down. Complete 2 sets of this barbell complex, resting 60 seconds between sets.

​Weight Suggestion: ​Because you're hanging onto the barbell the whole time, choose your weight accordingly. And, because this is a warm-up, the weight should be relatively light.

Exercises in the barbell complex:

​Directions: ​Perform 3 reps of this movement. Complete 2 sets, resting 60 seconds between sets.

​Weight Suggestion: ​The goal of these jumps is maximum power output, so choose a weight you can move quickly with and leave the ground on the jump.

​Directions: ​Perform 2 reps of this movement, holding each rep for 10 seconds each. Complete 2 sets, resting 60 seconds between sets.

​Weight Suggestion: ​Use the same weight you used for the vertical jumps. However, you want to be able to adequately hold the position for entire 10-second duration, so maintaining proper form trumps weight used. With that in mind, go down in weight if needed.

​Directions: ​Perform 5 reps of this movement, lowering into the squat over a period of 5 seconds. Complete 2 sets, resting 2 minutes between sets.

​Weight Suggestion: ​Increase the weight for this movement. The increased time under tension through the eccentric (slow) loading will further allow those strength gains to accrue.

​Alternative: ​Perform a barbell front squat instead.

​Directions: ​Perform 5 reps of this movement. Complete 2 sets, resting 60 seconds between sets.

​Weight Suggestion: ​Use a similar weight as the vertical jumps and split squat isometric overhead holds. The goal here is to move through as much range of motion as possible, so keep that in mind when choosing your weight.

​Directions:​ Perform each exercise listed below for 20 seconds, doing as many reps as you can in that timeframe. Rest 10 seconds between each exercise. Complete 2 rounds.

​Weight Suggestion: ​Use the same weight you used for the vertical jumps and split squat isometric overhead holds. The goal here is to move quickly, so with that being said, scale your weight down if needed.