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Superset Time Crunch Muscle Growth and Fat Loss Workout

By John Matulevich

Experience
Beginner (1-2 years)
Time
27 minutes/day | 2 days/week
Good for
Fat Loss, Build Muscle
Equipment
1 x Kettlebell, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Dumbbell, Shoulder Press Machine, Flat Bench, Leg Extension Machine, Bodyweight, Box, Barbell, Lying Leg Curl Machine, Incline Bench, Back Hyperextension Bench, Rope Cable Machine, Straight Bar Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

This superset focused workout is perfect for beginners who don't have much time for a workout but still want big results. Supersets are a perfect marriage between muscle growth and fat loss protocols. By performing exercise sets back to back before taking a rest, you are adding more volume and more cardiovascular work to your workout in a shorter amount of time. This workout builds on that premise with a combination of compound and accessory lifts that will hit muscle groups across your body. Perform this workout 2 times or 4 times (repeat both) per week for 6-8 weeks to see results, and be sure to leave at least one day rest between each workout. Beginners looking to hustle and get a solid workout in a short amount of time should try this superset routine.

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Workout Overview


Day 1 - Workout A

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Circuit
Kettlebell Goblet Squat demonstrationPlay Kettlebell Goblet Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Machine Shoulder (Military) Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Floor Crunch (legs on bench) demonstrationPlay Floor Crunch (legs on bench) demonstration
2 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Abominal Hip Thrust demonstrationPlay Abominal Hip Thrust demonstration
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Workout B

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Circuit
Push-up demonstrationPlay Push-up demonstration
4 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
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Stepup demonstrationPlay Stepup demonstration
1B. Stepup
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Plank demonstrationPlay Plank demonstration
3A. Plank
2 sets, 30s, (rest 60s)
Time between exercises: 60s
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Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Hyperextension demonstrationPlay Hyperextension demonstration
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
2 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 6/24/2018, UTC


Last Updated: 10/1/2021, UTC

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