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Home » How to Do Supersets to Save Time and Burn More Fat

How to Do Supersets to Save Time and Burn More Fat

Updated March 17, 2023 by Rich

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How to Use Supersets – Introduction

How do you do supersets to save time and burn more fat?

Strength training is one of the best things you can do for your body.

Whether you want to build muscle, improve athleticism, get stronger, get leaner, improve your health, or live a longer and more productive life, strength training will help. 

Lifting weights is good for everybody’s body!

Unfortunately, strength training can also be very time-consuming, and most training programs involve spending more time resting than they do working out. 

For example, if you do 20 sets per workout, and each set takes about 60 seconds to complete, you can expect to spend at least double that time resting and watching the clock.

So that 20 minutes of training ends up taking 60 minutes or more!

This is not an efficient use of your time. 

Lack of time is arguably the most significant barrier to regular exercise, which is why so many people struggle to fit strength training into their already busy schedules. 

One way to get more training done in less time is to use a workout method called supersets.

You can also use supersets to burn more fat and build fitness through strength training. 

This guide reveals what supersets are and how to use them to make your workouts more productive and time-efficient. 

Table of Contents

  • How to Do Supersets Workouts – Introduction
  • What Are Supersets?
  • Common Supersetting Methods
    • Agonistic
    • Agonist/antagonist 
    • Agonist/opposing synergist
    • Agonist/distant agonist
    • Lower body/upper body
    • Strength and power
    • Strength/cardio
    • Lazy supersets
  • Superset Drawbacks
    • Equipment hogging
    • Lower training weights
    • Cardiovascular fitness may become a limiting factor
    • The location of the exercises
  • How to Do Supersets Correctly in a Workout
    • Superset-based full-body workout
  • Save Time and Burn More Fat Supersets – Wrapping Up

What Are Supersets? 

A superset is when you do two exercises back-to-back.

For example, you might do a set of push-ups immediately followed by a set of pull-ups.

Then, you rest after the second exercise and repeat the pairing for another couple of rounds. 

In training programs, supersets are normally shown like this: 

1a. 1st exercise

1b. 2nd exercise

Rest periods after the second set depend on what you are training for and your fitness level.

For example, you may rest as little as 30-60 seconds when training for endurance and fat burning or 3-5 minutes if you’re training for strength. 

There are several ways to use supersets to make your workouts more effective and efficient.

Common supersetting methods include: 

#1. Agonistic supersets 

This method involves doing two exercises for the same muscle group, usually a hard movement followed by an easier one.

This extends your set beyond the normal point of failure, making your workout more intense.

In some cases, training harder means better results, e.g., for hypertrophy or muscle building. 

For example: 

1a. Squat 

1b. Lunge 

Or 

1a. Bench press 

1b. Push-up 

#2. Agonist/antagonist supersets 

This type of superset is also known as push/pull supersets.

You do an exercise for one muscle group and then, for the next movement, train the opposing one.

Agonist/antagonist supersets are a great way to save time, as one exercise provides a rest from the other.

Also, it ensures your workout is balanced and you train both sides of your body equally. 

For example: 

1a. Biceps curl 

1b. Triceps pushdown 

Or 

1a. Leg extension 

1b. Leg curl 

#3. Agonist/opposing synergist supersets

This training method pairs a “big” exercise with a smaller movement to make the best possible use of your training time.

This is a good option if you follow a split routine that involves one major muscle group and a minor one, e.g., back and triceps or chest and biceps. 

For example: 

1a. Bench press 

1b. Biceps curl 

Or 

1a. Bent-over row 

1b. Triceps pushdown 

Note: It’s generally best to avoid agonist/same synergist supersets, such as push-ups followed by triceps extensions or pull-ups and biceps curls.

Fatigue from the second exercise will invariably compromise your performance of the first movement, even if you rest for a couple of minutes between supersets. 

#4. Agonist/distant agonist supersets

This method pairs muscle groups that are far apart to save time and make your rest periods more efficient.

This is a good option if you are short of time and don’t want to sit around doing nothing between sets.

However, neither exercise will interfere with your performance of the other. 

For example: 

1a. Leg press 

1b. Wrist curls  

Or

1a. Shoulder press 

1b. Crunches 

#5. Lower body/upper body supersets

If you want to burn fat and shorten your workouts, these are the supersets for you.

The first exercise raises your heart rate, and the second keeps it elevated, so you burn more calories without doing any cardio.

Paired with short rests, this superset method will also improve your cardiovascular fitness. 

For example: 

1a. Lunges 

1b. Push-ups 

Or 

1a. Deadlifts 

1b. Shoulder presses 

#6. Strength and power supersets 

Strength and power supersets combine different types of exercise for the same muscle groups or movement patterns.

This is an excellent supersetting system for athletes and anyone who wants to improve their physical performance.

The first exercise should be a slow, heavy strength move, while the second should be a fast, explosive power move. 

For example: 

1a. Back squat 

1b. Squat jump 

Or 

1a. Bench press 

1b. Plyo push-up 

#7. Strength/cardio supersets 

Most exercisers want to combine strength training and cardio, but doing both in the same session means your workout will probably last an hour or more.

This supersetting method involves a short burst of cardio between strength training sets. 

These short bursts can add up to 20 or more minutes of cardio without making your workout any longer.

You’ll build fitness and burn fat with this method. 

For example: 

1a. Lunges 

1b. Jump rope for 30-60 seconds 

Or 

1a. Bench press 

1b. Spin bike for 30-60 seconds 

#8. Lazy supersets 

Most maximal strength programs involve resting 3-5 minutes between sets, even if that set only takes 10-15 seconds to complete.

This adds up to a LOT of wasted time!

Lazy supersets involve doing two exercises back-to-back, but you don’t rush between movements. 

So, instead of resting four minutes between sets, you do your first exercise, rest two minutes, do your second exercise, rest two minutes, and so on. 

For example: 

1a. Squat

Rest 2 minutes 

1b. Bench press 

Rest 2 minutes 

Or

1a. Deadlift 

Rest 2 minutes 

1b. Overhead press 

Rest 2 minutes 

Superset Drawbacks 

Organizing your training into supersets can save time, burn more calories, and make your workouts more balanced and effective.

But, before you start using this method, we must also discuss a couple of disadvantages:

#1. Equipment hogging 

Supersets often involve monopolizing two sets of equipment.

That’s no problem if you train at home, but it could be a problem if you train in a commercial gym, especially during peak hours. 

One way around this problem is to make one of the movements a bodyweight exercise.

That way, you won’t need to hog any extra equipment.

For example, bench presses and pull-ups. 

However, if you do use two sets of equipment, you may find someone else doing one of the exercises when you come to it. 

#2. Lower training weights 

Because of fatigue, some supersetting methods will force you to use less weight on your second exercise.

This could be a problem if you are training for strength but is less of an issue for general fitness, fat loss, or hypertrophy. 

#3. Cardiovascular fitness may become a limiting factor 

Supersets tax your cardiorespiratory system as much as your muscles.

While this can be seen as an advantage, it may also be a drawback for some people.

For example, if your set of squats leaves you too out of breath, you may struggle to do justice to the next paired movement, e.g., triceps pushdowns. 

If this is an issue for you, feel free to take 15-30 seconds between supersetted exercises and then take a full rest on completion of the second movement.

Gradually reduce the intra-exercise rest as you get fitter until you can do the paired exercises without a break. 

#4. The location of the exercises 

Depending on the layout of your gym, you may find that the exercises you want to superset are too far apart.

This could negate the time-saving effect of supersets, as you’ll need to walk back and forth between movements. 

You can overcome this drawback by pairing free weight and machine exercises, taking the weights over to the station you are using, e.g., chest press and dumbbell shoulder presses. 

How to Do Supersets in a Workout 

There are no hard and fast rules on how or when to incorporate supersets into your workouts.

You can use them for your entire program or for one muscle group.

You can also use different supersetting styles as you need or want them. 

Here’s a superset-based full-body workout to try.

Using the superset method means you should be able to complete this workout in 40 minutes or less, whereas doing it in the conventional style would probably take an hour or more.

Superset-based full-body workout

How to Use Supersets Correctly: Save Time/Burn Fat - Copyright Fit Apprentice® at HashiMashi.com
Image/Workout Copyright HashiMashi.com™

How to Do Supersets – Wrapping Up

Beginners, intermediate, and advanced lifters can use supersets to make their workouts more time-efficient.

Pairing specific exercises together, such as lower and upper body or strength and cardio, is also an excellent way to increase caloric expenditure and burn more fat. 

Do you HAVE to use supersets in your workouts?

Absolutely not!

But they can be helpful, even if you only use them occasionally or for a small part of your training. 

So, give supersets a try – you might like them! 

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Filed Under: Workouts

About The Author

Rich Hashimashi AuthorRich is a NASM-CPT (Certified Personal Trainer), Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. At the age of 55, he lost 75 pounds in 6 months, and discovered if you transform your body, you can change your life. You can read about his story here and send Rich a message here.

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