When I’m short on time but need a workout that delivers results, I turn to supersets. This strength training method pairs two exercises back to back with minimal or no rest in between.
What I love about supersets is that reduced rest periods save time and increase workout intensity. This not only activates more muscles and promotes muscular endurance, strength and growth but the continuous effort keeps your heart rate elevated, adding a cardio element to your training.
If you’re ready to give supersets a try, fitness instructor Stacey Roberts has created a 15-minute upper-body superset home circuit.
How to do Stacey Robert’s workout
Superset one
- Sumo squat
- Standing overhead press
Superset two
- Elevated heel squat
- Alternating biceps curl
Roberts recommends performing eight to 12 repetitions (reps) of each exercise and repeating each superset three times.
"Choose a very challenging weight, heavier than normal, and adjust the reps down a few. You might have to decrease reps a little each set," Roberts writes in her Instagram caption.
You'll likely need at least two different sets of dumbbells for this, as what feels heavy for an overhead shoulder press won't feel heavy during a sumo squat. Adjust the weight so it feels challenging, but not impossible, for each exercise.
Can you really get a full workout in 15 minutes?
Roberts has helpfully added diagrams to her Instagram video showing which muscles are being worked by these exercises. With just four moves, you'll target lower-body muscles including the quads and hamstrings (thigh muscles) and glutes (butt muscles) along with shoulder muscles, arm muscles, and the core.
The workout is efficient because it uses compound exercises, which are moves that recruit multiple muscles at once.
It's also in a handy superset format. This cuts your workout time, as you combine two exercises together before taking a rest. With less recovery time between exercises, your heart rate stays elevated, creating a cardio element within your session.
