woman lifting weights

Short on time but want a killer workout? This fitness tip will help you do just that! We’ll talk about how to use an upper/lower body superset workout to burn more calories and build muscle faster. This is a great way to get in an effective workout without taking up too much of your day!

What is a Superset Workout?

A superset is when you perform exercises back to back without rest.

Here are some ways to perform supersets:

  • Within the same muscle group to enhance strength and endurance (ex: Shoulder presses followed by lateral raises)
  • Opposing muscle groups to work both sides of an area quickly. This allows one muscle group to get some rest without having to take long rests between exercises. For example, rather than perform 3 sets of bicep curls then move onto tricep extensions, you would perform one set of bicep curls, followed immediately by triceps extensions and repeat quickly until complete. Great for a day when you’re focused on a certain area like arms, upper body, or lower body.
  • Different parts of the body. This allows one muscle group to get complete rest while the other works. (ex: squats followed by a chest press).

This last type of superset is what the video below will show you, which is supersets for upper and lower body.

upper/lower body superset workout

Why Perform Upper/Lower Body Superset Workouts?

Using supersets of alternating upper & lower body exercises when you workout will keep your heart rate up so that you’re getting in some cardiovascular training and maximum calorie burn while still lifting heavy to build muscle. It also allows you to get more done in less time. If you normally do squats and then rest for 1 minute, why not use that minute to perform push-ups or shoulder presses?

This style of working out will get your blood pumping throughout your body for a super tough workout! How it works it that you’ll do one exercise for your upper body, such as a push-up or chest press, followed immediately by a lower body exercise, such as squats.

This style of exercise will give your upper body rest while your lower body rests, and vice versa, so you don’t have to waste time sitting around! I know I personally get bored and want to make the most of my time, and this will do it. Your muscles still get their rest so you can perform optimally, but it will make your workouts go faster for results you’ll love.

Try this style of training to prevent boredom, boost your metabolism, and change your body!

Who Should do Superset Workouts?

I like this type of workout for newer clients who want to lose weight. When you workout this way, you can get in a full-body workout in one day, and take the next day to do some cardio like a run, swim, or long walk. This also allows your muscles to recover so you can repeat it again in two days.

But it is equally as great for someone who is already fit because you can really push yourself with heavier weights. You can also change it and do two leg exercises or two upper body exercises back to back for more of a strength and endurance challenge.

Of course, it’s also good for anyone on a time crunch who needs to keep workouts short but quality.

Upper Body Superset Workout

This video will show you 3 supersets to try. You can perform them as individual supersets, completing one set before moving to the next (3 rounds of set 1, them move to 3 rounds of set 2, etc) ; or you can do one long circuit 2-3 times through (Set 1, set 2, set 3, then repeat 2 more times).

  • Set 1: Barbell Squats and Shoulder Presses (you can also use dumbbells)
  • Set 2: Reverse Lunges and Back Rows (you can also use dumbbells)
  • Set 3: Push-Ups and Sumo Squats with a kettlebell (a dumbbell or heavy object can be used in place of kettlebell)

Do 2-3 rounds of each set and you’ll be feeling it the next day – in a good way!

Need more advice on how to workout for your goals and body type? Contact me: [email protected]

About Author


OWNER & FOUNDER, RENEWAL FITNESS COACHING I am passionate about empowering YOU with a renewed sense of strength and self-confidence by teaching safe, accurate fitness and nutrition methods from a holistic approach to reach your goals. With extremely personalized programs for each unique person, I also incorporate the spiritual and emotional aspects of life every chance I get in order to address the deep struggles that are often overlooked and prevent lasting success.

Related posts