Supersets: Having Fun in less than Thirty Minutes!

I wanted to write a quick post about a cool workout I just learned about called supersets. The main idea behind this type of workout is to work 2 different muscle groups, alternating between the two. A workout I did this morning was targeting chest and back. The purpose of this workout was to work them both, in a front-to-back, push/pull method.
My workout this morning consisted of the following: Bench press on the Smith Machine (chest), deadlifts (back), chest machine flys (chest), back machine (back), dumbbell press on incline bench (chest), wide grip lateral pull downs (back) and cable rows with rope (back). Here’s the kicker: Five sets in thirty minutes! The object is that your rest time between exercises are short; just long enough to get to the next station, and adjusting the amount of weight you’re lifting. That amount of time should be less than thirty seconds. If it’s taking longer than that, try jogging to each station, or a brisk walk. The concept is to achieve a higher heart rate, incorporating vigorous lifting reps, and less down time between. You can achieve muscle soreness and a high heart rate if you do this.
I began this type of workout Saturday. That day was biceps and triceps. I did six sets that day, lifting lighter weight, focusing on more rapid reps. There’s a fine line here, however. If you go too fast, you could develop sloppy form. Take the pace in which you lift, and just kick it up a little. No need in setting world records! Just enough that your heart rate goes up!
One could say this is a combination of supersets and HITT (High-Intensity Interval Training). There are many types of HITT training. One that I’m planning to do is 10 minute HITT: 20 seconds, 10 second rest. I will be doing the following exercises. These require minimal to no weight, just your own body weight:
  • Squats
  • push ups
  • sit ups
  • jump lunges
As I’ve stated in a previous post, mixing things up is a great idea! One idea I’m planning to do with every workout, is to do three sets in one particular order, then reverse it for three more. I’m going to write these exercises down, so when that day comes up again, I’ll do the exercises in an opposite manner. An example could be three sets of the following on the day when I work arms:
  • Close hand bench (triceps)
  • Dumbbell alternate curls (biceps)
  • Dumbbell Seated triceps press (triceps)
  • Dumbbell alternate hammer curls (biceps)
  • Tricep Cable reverse push down (triceps)
  • Dumbbell cross body hammer curls (biceps)
Take a one minute rest, and do these in reverse order.

Would you try a superset workout, if you’ve never done one?

These are some examples of what you can do in the gym. Do some research! Formulate a plan! If you need help in doing these types of workouts, ask a fitness trainer, or search the web. There are tons of great workouts out there, just waiting for you to do!

Rog

Husband, father to 3 kids, papa to 2 grand kids. I love rock music (mostly), travel and social media. I am a VA, & a Social Media Marketing Manager. I just recently jumped into the world that is blogging. I look forward to interacting with you!

43 thoughts on “Supersets: Having Fun in less than Thirty Minutes!

  • November 21, 2017 at 10:31 am
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    That sounds like a great workout for anyone doing weight training. I have actually never done a workout with weights before.

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    • November 21, 2017 at 10:47 am
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      It is a very good workout! The key is picking specific muscle groups, and taking very little time between sets to work them.

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    • November 21, 2017 at 12:32 pm
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      They’re a good, sore type fun!

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  • November 21, 2017 at 3:41 pm
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    these are great tips. all I know is that I need to get on it!! like now. 🙂 I will pin this for sure

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    • November 21, 2017 at 3:56 pm
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      All it takes is that first step! Thank you for pinning this and your support!

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  • November 21, 2017 at 6:28 pm
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    These are great tips! I am going to have to use all of them. Thank you so much!

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    • November 21, 2017 at 8:53 pm
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      You’re welcome! Keep me updated!

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  • November 21, 2017 at 6:37 pm
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    I have to confess that I have never done weight training but it sounds like it would be a good idea to build strength back up in my back. What would you recommend?

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    • November 21, 2017 at 8:52 pm
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      I would definitely do barbell deadlifts, Bent-Over Barbell Deadlift, Wide-Grip Seated Cable Row, and Close-Grip Pull-Down. If you’re unsure how to do these, google will help. Hope this helps!

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  • November 21, 2017 at 8:57 pm
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    I haven’t done a superset in ages. But I do remember it being my favorite way to do a workout, just a bunch of supersets in a small time frame. I definitely need to get back at it.

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    • November 21, 2017 at 8:59 pm
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      I think your body might hate you at first, but love you after! I’m glad you’re wanting to get back to it.

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  • November 21, 2017 at 9:07 pm
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    I was used to workouts like this when I was in the military. I think it’s definitely for people who doesn’t have much time but would like to squeeze in a good, high intensity workout while they’re at it.

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    • November 21, 2017 at 10:03 pm
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      Intensity is the key! I served in the Army, and thank you, from one vet to another, for your service

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  • November 21, 2017 at 10:18 pm
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    I know nothing at all about fitness like this. 30 minutes seems like a reasonable amount of time though that I could surely try!

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    • November 21, 2017 at 11:10 pm
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      Do some research, and then go from there. I’m available to help answer any questions

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  • November 21, 2017 at 10:38 pm
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    I think my husband might like this type of workout. I am going to share it with him

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    • November 21, 2017 at 11:09 pm
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      Thank you! Let me know how it works out!

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  • November 21, 2017 at 11:05 pm
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    I haven’t tried superset yet and this looks so challenging! I’ll let my husband know about this.

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    • November 21, 2017 at 11:09 pm
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      It can be challenging! It depends on being creative and limiting your time between sets. In order to get everything out of your workout, you have to have a level of intensity.

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  • November 22, 2017 at 7:58 am
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    I had not heard of supersets! Yes, I would absolutely try this. In fact, I might today!!

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    • November 22, 2017 at 9:21 am
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      Let me know how you made out!

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  • November 22, 2017 at 11:52 am
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    first I need to find my inner superman! lol! seriously, this looks like a good workout!

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    • November 22, 2017 at 1:11 pm
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      More like Superwoman! She’s in there, somewhere!

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  • November 22, 2017 at 12:16 pm
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    I don’t really do any. I will do them when I am with a trainer but for some reason on my own, I stop as soon as it gets hard.

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    • November 22, 2017 at 1:10 pm
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      Yes, I can relate. At first, I found that working out by myself was difficult, because I would want to quit when I started to get tired. But, I’ve found that motivation can also come from within. I do miss working out with a group

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  • November 22, 2017 at 7:49 pm
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    I am determined to hire a personal trainer and finally start working out consistently. I have not done a superset in my life but I am looking forward to it once I get started.

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    • November 22, 2017 at 10:45 pm
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      They might be able to shed some more info on super sets. Good luck!

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  • November 22, 2017 at 10:15 pm
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    I’m so bad at exercising.. I need to get back into it and maybe try this routine!

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    • November 22, 2017 at 10:44 pm
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      You should! Exercising should be fun, so mix it up a little.

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  • November 22, 2017 at 11:30 pm
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    I have not heard about supersets. I usually get intimidated doing some weightlifting especially in the gym, I think this is really a great idea working on two different muscle area alternately. Thank you for sharing. I’ll try this next time instead of staying in the threadmill.

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    • November 22, 2017 at 11:59 pm
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      I’m sorry you get intimidated! It shouldn’t be that way.When you do these, start off with light weights, and work your way up each set.

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  • November 23, 2017 at 8:21 am
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    I think this is something I need to give a try. I tend to lose focus and interest if a workout takes to long so less than 30 minutes sounds ideal.

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    • November 23, 2017 at 8:24 am
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      I’m a real believer that if you can get through about 5-6 sets in 30 minutes and be toast, it’s time well spent

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  • November 23, 2017 at 9:18 am
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    Sounds really great. I will have to keep this in mind for when baby arrives and I am pushing to get back into shape!

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    • November 23, 2017 at 9:20 am
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      Congratulations on your upcoming arrival! Let me know how these workouts go for ya!

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    • November 24, 2017 at 5:32 am
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      I love how you’re determined! Keep it up and you’ll be fine 👍👍

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  • November 26, 2017 at 9:18 am
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    Excellent motivation – and definitely something to get me fired up to make it to the gym. We have a community gym in our neighborhood and I truly have no excuse to not get there.

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    • November 26, 2017 at 9:28 pm
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      Thanks for your kind words! I hope you get everything out of these types of workouts!

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  • November 28, 2017 at 11:41 am
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    This sounds great, especially with the holidays around the corner.

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    • November 28, 2017 at 9:35 pm
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      If done with intensity, it’ll get your heart going

      Reply

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