Have you ever seen a show on TV where a group of about half a dozen people challenge each other and their physical abilities in the form of exercises? It is a competition where time and prowess play important roles in winning.
So, you’ll see people going from one intensely physically challenging exercise to the next without resting in between. They can go from sprinting to rope climbing, to cycling, to deadlifts, and all that. That sounds kind of like the military, and that is what to expect from a superset workout.
What Exactly Does Superset Workouts Entail?
Superset workouts are a set of exercise moves done in one stretch with little or no breaks in between. Pick at least a couple of moves that interest you and perform them one after the other without taking a break. You can do more than two if you like, but make sure you’re going all out and engaging your muscles all through the time it takes to complete them.
What is the deal with “no breaks in between”? If you take a break, it gives you time to recover and catch your breath before taking up another move – yes, that is true. Which is why you must choose moves that target different parts of your body for one superset workout plan.
For instance, you can do some squats (which targets the glutes) and some sit-ups (to target your core). While you’re on the second move, your body gets the chance to recuperate the muscles that were engaged in the first move.
Superset Workouts for Weight Loss
If you are looking to shed some pounds, here is an example of superset workout routines you should try.
For the mountain climber:
- Start like you’re about to do some plank moves – Put your arms fully stretched down on the floor right under your shoulder to support your body, extend your body to its full length while balancing on your toes.
- Lift your right knee off the ground and towards your chest in a controlled motion and back to the starting position
- Do the same thing for your left knee
- Continues to alternate the move from one knee to another, like you’re actually climbing a mountain. Do this 25X for each leg
Hanging Leg Raises
For the hanging leg raises:
- Place your pull-up bar at a position that is a bit higher than your full arm length when extended upwards
- Hold the bar with an overlapping grip, and make sure your hands are shoulder-width apart and not more or less
- Hanging from the bar, keep your knees locked, legs together, and stretched out
- Raise your legs from your hips till they are above your hips. This will engage your core and leg muscles
- Slowly lower your legs to the starting position and remember to engage your core while you’re at it
- Do this 15X
This is the end of one round for this mountain climbers and hanging leg raises superset workout. In a session, you should do at least 3 rounds. Remember, ideal superset workout programs require that you go from one move to another without taking any rest. So, you may want to start with fewer reps and build your way up.
With this move, be ready to build some stamina, strengthen your core and burn some calories at the same time.
One rule of thumb in exercise states that if you’ve been working out for at least 2 weeks without seeing any changes in your body, then it’s time to change something. Maybe all you’d need to get that dream body you want is to kick the intensity of your workout up a notch.
You should have some great result after a superset workout program. But if you are not satisfied with what you see, then you probably need a change. Talk to someone about it and be open to modifications.
If asked – what is a superset workout? – you should be able to explain it without any issues. It is simply a combination of different exercises at once. Do not be carried away though. Do not do many moves in a single session. Take at least 2 at a time and gradually add other moves when you feel the needs to raise the roof a bit.