Super Sets for Weight Loss Workout
Sample Full Body Workout Provided
Supersetting is ideal for losing weight and burning fat. The reason for this is that they are high impact and are an aerobic/anaerobic hybrid. How you structure the workout will dictate whether it’s more aerobic or more anaerobic.
The ultimate weight loss superset workout incorporates resistance training with cardio. How this works is you do one set of resistance training followed immediately with 30 to 60 seconds of cardio. You can rest or jump right back in with another set of resistance training. I prefer a little rest because I like to have enough gas in me to actually lift some decent weight.
Example Supersets Workout for Weight Loss (Weights/Cardio Hybrid)
When putting together this type of workout, you must decide on the types of cardio you would like to do. Will you do cardio intervals on a cardio machine such as a treadmill or elliptical or exercise bike or stair climber?
OR will you superset your weightlifting with plyometrics, martial arts cardio, high intensity yoga (i.e. sun salutations), jumping rope or other types of cardio that does not require a cardio machine.
At the end of the day it doesn’t matter. The key is that you keep moving in between your weightlifting sets.
OR you can incorporate multiple forms of cardio into your weightlifting superset routine.
The options are truly endless. To get you started, the following is a sample superset workout incorporating cardio. This is full body workout – so you don’t want to do it more than 3 times a week.
Sets and Reps: do 3 sets of 12 reps for each. This means in between each set, ensure you do the indicated cardio exercise.
EXERCISE #1 – Chest Press: 3 sets of 12 reps
- Jumping Rope
Process: 1 set of chest press followed by jumping rope for 45 seconds. Rest 30 to 45 seconds. Do another set of chest press followed by 45 seconds of jumping rope. Rest 30 to 45 seconds. Do the final set of chest press followed with jumping rope. Move onto next exercise.
EXERCISE #2 – Pull Ups (use cable pull downs if you can’t do pull ups)
- Punching bag work or use a rower machine if you have access to either.
EXERCISE #3 – Barbell bicep curls: 3 sets of 12 reps
- Burpees after each set of curls
EXERCISE #4 – Tricep Dips: 3 sets of 12 reps
- Jumping Jacks
EXERCISE #5 – Shoulder DB Press: 3 sets of 12 reps
- Cardio step ups
EXERCISE #6 – Squats: 3 sets of 12 reps
- Jump squats (this might be very intense because it targets your legs … you can swap out the jump squats for a less intense leg cardio options such as running on the spot or a form of martial arts cardio.
EXERCISE #7 – Lying Down Hamstring Curls: 3 sets of 12 reps
- Yoga sun salutations (this provide a nice stretch during a leg workout)
EXERCISE #8 – Standing Calf Raises: 3 sets of 12 reps
- Jump squats (hit your calves some more)
Note: Another way to mix it up is instead of doing the same cardio exercise for all sets in a particular exercise, do different cardio exercises. For example:
- Chest set 1 followed by jumping rope.
- Chest set 2 followed by burpees
- Chest set 3 followed by jumping jacks
What I’ve posted above is just the tip of the iceberg. There is no limit really on the variety you can incorporate into this type of workout.
Final Note: Supersets where you work out different muscles within the same superset is also great for losing weight.
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