How to use supersets to save time and build muscle

Is your schedule packed? Between school runs, work, and managing the household, when are you taking care of you?

What if I told you there’s a way to streamline your workouts, save time, and still build muscle?

Enter: Supersets.

Supersets are key to maximising your workout efficiency.

Not only do they help you work multiple muscle groups in less time, but they also keep your heart rate up, and allow you to make the most of every precious minute.

Whether you’ve got 20 minutes or a rare 45 minutes to yourself, supersets can help you stay on track with your fitness goals without sacrificing too much time.

Here’s everything you need to know about implementing supersets into your workout to get stronger, fitter, and more energised—no matter how tight your schedule is.

What Are Supersets?

A superset involves performing two exercises back-to-back with little to no rest in between.

These exercises typically target opposing muscle groups (e.g., biceps and triceps) or different areas of the same muscle group (e.g., upper chest and lower chest).

Once you finish the first exercise, you immediately move on to the second one.

Only after completing both exercises do you take a short rest break.

Supersets allow you to work efficiently, cutting down on the amount of rest time between sets while keeping your muscles under continuous tension.

It’s perfect for anyone—especially mums—who need to get in and out of their workout quickly.

Why Supersets Are Perfect for Busy Mums

1. Save Time: Supersets cut down your total workout time because you’re reducing the rest periods between exercises. Instead of resting for 60-90 seconds between sets, you move right into another exercise, meaning more work in less time.

   
   

2. Build Muscle: Despite working faster, supersets are effective at building muscle. By challenging opposing muscle groups or working the same muscle from different angles, you can achieve muscle fatigue more quickly. This encourages muscle growth, even with shorter workouts.

   
   

3. Boost Cardiovascular Health: Supersets keep your heart rate elevated throughout the workout. This can turn your strength training session into a mini-cardio workout, giving you the best of both worlds in one go.

   
   

4. Keep Boredom at Bay: With no long rest periods, you’re always moving, which keeps your workout engaging and fun. Plus, you’ll feel more accomplished in less time.

   
   

How to Implement Supersets Into Your Routine

Even if you only have 20 minutes, you can incorporate supersets into your workout routine and still get a great session in. Here’s how:

1. Pick Opposing Muscle Groups

A simple and effective way to structure your superset is to target opposing muscle groups.

This gives each muscle group a chance to recover while you’re working the other, which helps you maintain a good intensity without needing long rest periods.

Example:

• Exercise 1: Push-ups (targeting chest)

• Exercise 2: Bent-over rows (targeting back)

  
  

2. Focus on Upper and Lower Body Pairs

Another great way to build supersets is by alternating between upper and lower body exercises. This approach keeps your heart rate elevated, making it a great workout to increase your heart rate while still building muscle.

Example:

• Exercise 1: Squats (lower body)

• Exercise 2: Shoulder presses (upper body)

  
  

3. Use Supersets for Full-Body Workouts

If you’re looking to hit every major muscle group in a short amount of time, combine upper, lower, and core movements for a full-body superset.

Example:

• Exercise 1: Deadlifts (lower body)

• Exercise 2: Dumbbell presses (upper body)

• Exercise 3: Planks (core)

  
  

4. Try Time-Based Supersets

For those who are short on time and prefer not to count reps, time-based supersets can be an effective alternative. Set a timer and aim to perform as many reps as possible (with good form!) for 30-40 seconds for each exercise.

Example:

• 30 seconds of lunges

• 30 seconds of bicep curls

• 30 seconds rest, repeat 3 times

  
  

Sample 20-Minute Superset Workout

Here’s a quick workout you can try today, perfect for squeezing into a busy schedule:

Warm-Up (3-5 minutes):

• Jumping jacks

• Arm circles

• Bodyweight squats

Workout:

1. Superset 1: Repeat 3 times

   • Push-ups (10-12 reps)

   • Bent-over rows with dumbbells (12-15 reps)

2. Superset 2: Repeat 3 times

   • Goblet squats with dumbbell (12-15 reps)

   • Overhead shoulder press (10-12 reps)

3. Superset 3: Repeat 3 times

   • Reverse lunges (12 reps each leg)

   • Bicep curls (12-15 reps)

Cool Down (3-5 minutes):

• Stretch your arms, legs, and back

• Deep breathing exercises

  
  

Top Tips for Success with Supersets

• Start with Light Weights: If you’re new to strength training or supersets, ease into it by using lighter weights until you’re comfortable with the exercises.

  
  

• Prioritise Form: It’s tempting to rush through supersets, but proper form is key to preventing injury. Focus on performing each movement correctly, even if that means fewer reps.

  
  

• Adjust to Your Fitness Level: Feel free to modify exercises based on your fitness level. For example, do push-ups from your knees or swap squats for wall sits if needed.

  
  

• Listen to Your Body: Supersets can be intense, so be sure to listen to your body. If you feel too fatigued, take a little extra rest.