- Home Workouts
This superset workout is a fan favorite because:
In true superset workout style this is a fast-paced workout.
A superset workout simply means alternating different strength training exercises with minimal or no rest in between.
For example, a very basic superset workout (and one that I personally do when I’m short on time) could alternate two exercises:
You can superset exercises that work the same muscle groups (as we do in this workout) to achieve muscle fatigue in a short period of time.
Supersets pack in a high number of repetitions in a short period of time. This pushes your muscle to fatigue and eventually failure, which is how you build muscle.
Also referred to as muscle overload. Basically in order to see muscle growth, we have to increase the intensity of exercise above “normal”. This can be done through lifting heavier weights, or by performing superset workouts like this one.
Compound supersets can produce amazing muscle growth in a very short period of time since you are performing two compound exercises, one after another.
Supersets allow you to reach muscle overload using dumbbells at home rather than relying on gym equipment.
As a mom of two I’m ALL about quick and efficient workouts I can do at home.
Timed interval training completed in 40-30-20 second intervals.
40-30-20 represent the “work time” to be completed each set. Hence the “work time” drops by ten seconds each set.
This is intentional. The challenge — can you stick with the same heavy dumbbells through all three timed intervals; 40-30-20?
This 30 minute dumbbell high intensity interval training workout supersets strength training and cardio exercises back-to-back in 40, 30, and 20 second intervals.
The result, an efficient muscle building superset workout.
A medium-to-heavy set of dumbbells.
I recommend 10-20 lbs depending on your fitness level. I’m using 12 lbs in this workout video.
The Goal: You should be struggling to complete the last 2-3 reps of each exercise; that means you chose the right dumbbells.
Click here to follow along with the video at the top of this post. I’ll coach you through this 30 minute superset workout, keeping track of the timed intervals. And I’ll provide form cues and modifications.
Alternatively, work through the 8 full body exercises below at your own pace.
Start with the lower body superset, repeating each exercise x3 sets:
Set 1: 40 seconds work, 20 seconds rest
Set 2: 30 seconds work, 15 seconds rest
Set 3: 20 seconds work, 10 seconds rest
Repeat the same format for the upper body superset.
Muscles Worked: The main muscles worked by lateral lunges (or side lunges) are the:
Muscles Worked: A HIIT cardio exercises to strengthen the lower body — hamstrings, quadriceps, and gluteus maximus (or butt).
Also a great cardiovascular endurance exercise.
That said, racking the dumbbells on your shoulders, or front squatting, more heavily recruits the body’s anterior muscles (muscles on the front of the body). Such as the quads, core and abs.
Muscles Worked: This compound exercise engages the:
This single exercises has so many benefits like — strength, endurance, power, and speed.
Muscles Worked: A full body exercise specially targeting the upper body:
The addition of the back row and tricep dips adds an extra emphasis on the upper back and back of the arm (triceps).
Muscles Worked: Primarily the chest (pectoralis major) and shoulders (anterior deltoid).
Adding the jack does challenge coordination while also engaging the core and abs.
Muscles Worked: This complex dumbbell exercise builds and strengthens the biceps and shoulders or deltoids.
Muscles Worked: Another compound dumbbell exercise targeting the: