Let’s be honest: Not everyone has 90 minutes to spare for lifting weights and doing cardio. Between work, family, and trying to remember where you left your keys, fitting in a workout can feel like solving a Rubik’s Cube blindfolded. That’s where supersets come in—and they might just become your new fitness bestie.
What Are Supersets?
Supersets are a strength training method where you pair two exercises back-to-back with little to no rest in between. There are different ways to structure supersets, but in this case, we’re focusing on opposing muscle group supersets—think chest and back, biceps and triceps, quads and hamstrings, glutes and abs.
So instead of doing three sets of bench press with a 90-second scroll through Instagram between each one, you’ll superset bench press with a row. Push, then pull. One set each, repeat. Fast-paced. Efficient. Brutal (in the best way).
So instead of doing three sets of bench press with a 90-second scroll through Instagram between each one, you’ll superset bench press with a row. Push, then pull. One set each, repeat. Fast-paced. Efficient. Brutal (in the best way).
Why Do Supersets Work for Fat Loss?
This style of training is like hitting multiple birds with one heavy dumbbell:
- Increased Workout Density – You’re doing more work in less time.
- Elevated Heart Rate – By reducing rest and alternating large muscle groups, you’re essentially turning your workout into a HIIT session.
- Muscle Preservation + Fat Burn – Strength training preserves muscle mass while torching calories. Supersets turn up the heat.
- Time-Saver – No time for separate cardio? Supersets bring the burn of cardio into your lifting routine.
In short, supersets help you shred fat, stay lean, and still have time to grab a protein smoothie before your next meeting.
Who Should Try Supersets?
Supersets are perfect for:
- Busy humans – Whether you're a parent, entrepreneur, student, or someone who simply doesn’t enjoy spending forever in the gym.
- Anyone who skips cardio (aka most of us) – Supersets sneak cardio into your strength training like spinach into a smoothie. You won’t even notice... until you’re dripping sweat.
- People who want to look athletic, not just strong – You’re building muscle and improving conditioning.
Prerequisites: What You Need Before Supersetting Like a Pro
Now, before you jump in and start supersetting everything in sight, a few things to keep in mind:
- Foundational Strength – Supersets can be intense. Make sure you’ve built a base with traditional training and know your form.
- Exercise Knowledge – Know which exercises pair well together, and how to execute them safely under fatigue.
- Rest Awareness – You’re not rushing sloppily from one movement to the next. Control is still key. Keep transitions quick, but form solid.
Real-Life Gym Tip: Be Ready to Pivot
Public gyms are wild. You might plan a chest-and-back superset with bench press and cable rows, but surprise! The cable station looks like a queue at Disneyland. This is why having alternative exercises in your back pocket is crucial.
If your Plan A machine is taken, smoothly switch to Plan B without losing momentum—or your cool.
If your Plan A machine is taken, smoothly switch to Plan B without losing momentum—or your cool.
Final Thoughts
Supersets are not a fitness gimmick—they’re a smart, strategic way to maximize your time, torch fat, and build muscle. Whether you’re a working professional with 45 minutes to spare or just someone who’d rather sweat it out than scroll a treadmill for half an hour, supersets are your shortcut to getting leaner, stronger, and fitter... faster.
Try them out this week and feel the difference. Just don’t forget to breathe. And hydrate. And maybe bring a towel. You’re gonna need it.
If you need help creating a custom plan for your specific needs, book a free consultation with Levie Nacional..
Try them out this week and feel the difference. Just don’t forget to breathe. And hydrate. And maybe bring a towel. You’re gonna need it.
If you need help creating a custom plan for your specific needs, book a free consultation with Levie Nacional..
