If you’re pressed for time but want to get the most out of your workout, supersets are a game-changer. By alternating between upper and lower body exercises, you can burn more calories and build muscle without spending hours at the gym. Here’s how you can use this technique to get in an efficient and effective workout in less time.
What Are Supersets?
A superset is when you perform two exercises back to back with little to no rest in between. There are different ways to incorporate supersets into your routine:
- Same muscle group: This helps build strength and endurance. For example, doing shoulder presses followed by lateral raises.
- Opposing muscle groups: This alternates between two different muscle groups, allowing one to rest while the other works. For example, bicep curls followed by tricep extensions.
- Upper and lower body: This is what we’re focusing on, where you alternate between upper and lower body exercises, allowing each muscle group to rest while the other is being worked.
The last option is what we’ll be looking at in the following workout routine.
Why Try Upper/Lower Body Superset Workouts?
By alternating between upper and lower body exercises, you keep your heart rate elevated, adding a cardiovascular component to your workout. This not only maximizes calorie burn but also ensures you’re lifting heavy enough to build muscle. Additionally, this style of workout allows you to get more done in less time.
For example, if you normally rest for a minute between sets of squats, you could use that time to do some push-ups or shoulder presses. This method gets your blood pumping and creates an efficient, full-body workout that you can complete faster and with more intensity.
Using supersets in your routine prevents boredom, boosts your metabolism, and helps you achieve better results in less time.
Who Should Use Superset Workouts?
Superset workouts are great for anyone looking to maximize their fitness in a time-efficient manner. For beginners, this method is a fantastic way to fit in a full-body workout and ensure that muscles have enough time to recover before the next session. Plus, you can follow it up with a cardio day for variety. For those already fit, supersets allow you to push yourself with heavier weights and enhance both strength and endurance.
This technique is also ideal for people with limited time. It’s an excellent way to fit in a high-quality workout, even with a busy schedule.
Sample Upper/Lower Body Superset Workout
Here’s a simple but effective upper/lower body superset workout. You can do each superset individually (3 rounds of each set), or perform the entire routine as a long circuit (Set 1, Set 2, Set 3, then repeat 2-3 times).
- Set 1: Barbell Squats and Shoulder Presses (or use dumbbells)
- Set 2: Reverse Lunges and Back Rows (or use dumbbells)
- Set 3: Push-Ups and Sumo Squats with a kettlebell (or any heavy object in place of the kettlebell)
Do 2-3 rounds of each set, and you’ll feel the effects in your muscles the next day. This workout will leave you feeling accomplished and sore—in the best way possible!
