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Superset Time Crunch Muscle Growth and Fat Loss Workout

By John Matulevich

Experience
Beginner (1-2 years)
Time
51 minutes/day | 2 days/week
Good for
Build Muscle, Fat Loss
Equipment
1 x Kettlebell, 2 x Dumbbell, Barbell, Bodyweight, Box, Crossover Cable Machine, Flat Bench, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Leg Extension Machine, Lying Leg Curl Machine, Machine, Shoulder Press Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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

Week 1

Day 1: Workout A

Day 2: Workout B

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Workout A

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

Workout B

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

Date Created: 6/24/2018, UTC


Last Updated: 6/5/2021, UTC

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