Want to work out FASTER, do CARDIO and STRENGTH at once and BURN MORE CALORIES than with regular cardio?
Supersets are a great way to speed up your work out, or to turn a strength session into a cardio one.
Normally, when you do a set of an exercise you just wait until the next set. With supersets you do a set of a second exercise in that rest time.
Richard Malin will demonstrate with the deadlift and the bench press.
First he does the deadlifts – very quickly. He's got 90 seconds until the next set of deadlifts. In that time he's going to get a set of bench presses done. He can then rest in whatever is left of the original 90 seconds before it's back to the first exercise – the deadlifts again.
After what's left of the 90 seconds rest...
This is great for getting through a work out faster and, depending on how much rest you have and how hard the exercises are, you can make it a form of cardio called H.I.I.T. - High Intensity Interval Training – where you alternate brief, flat out exercise with short periods of rest.
H.I.I.T. burns more calories per minute than conventional cardio such as jogging at a steady pace, and so is a better choice of exercise for anyone looking to lose weight.
It's usually wise to superset different muscle groups together, so doing a pushing exercise with a pulling one, or an upper body exercise with a lower body exercise.
I'm fortunate enough to have my own gym where I can do this training with my clients, but if you're a gym member you may need to grab whatever happens to be free at the time if you want to train like this, so be prepared to be flexible with your work out.