What Is a Superset and What Are the Benefits of This Workout?

Want to supercharge your fitness routine ahead of the summer? Try superset workouts — a form of training that involves performing two different exercises back to back, without rest in between.

“Supersets are an efficient way to train and can be used in many programs to help you achieve your goals,” says Alan Filauro, a fitness coach on Recess, a virtual fitness platform.

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What Are Superset Workouts?

In a more traditional strength-training program, you would perform a set of an exercise — say, 8-10 reps of squats — and then rest before repeating the set as many times as your program dictates. In a superset workout, you perform two sets of consecutive moves in a row before resting and repeating the sequence. For example, you would do 8-10 squats followed by 8-10 pull-ups without rest, take a break, and then repeat.

Benefits of Superset Workouts

With supersets, you get more done in less time. It’s all about maximizing your time at the gym. You get an added cardio benefit too. “I program superset workouts when someone also has a target goal to burn fat,” says Filauro. Less rest in between moves gets your heart rate up, which means you’ll burn more fat while improving your heart health and endurance. Plus, this type of training mimics the effect of high-intensity interval training on your metabolism — you’ll keep burning calories hours after your workout is done.

But the benefits don’t stop there. Supersets can help you build your physique and elevate your performance if you play sports. “Supersets are great for targeting specific muscle groups to ensure my clients and athletes stay symmetrical and, in return, improve their athletic performance,” adds Filauro.

Changing your exercise routine to keep your muscles guessing can also help you bust through workout plateaus, so if you’ve been hitting the gym doing the same type of strength-training routine for a while, trying shorter, higher-intensity superset workouts can get you out of that rut.

Types of Superset Workouts to Try

You can’t just take two random exercises and call it a superset. Technically, you could, and a lot of people do, but you’d be missing out on some of the benefits of supersets. “I recommend not sticking to one superset. Be sure to mix them up and pair the exercises wisely,” says Filauro. Here are a few types of superset workouts to incorporate in your routine.

Post-Exhaustion Superset

This is a compound exercise followed by an isolation exercise to exhaust all the muscle fibers in a specific muscle group. Compound moves involve several muscle groups at once, whereas isolation moves target very specific areas.

Best for: Working on the symmetry of a particular muscle group or improving endurance
Example: Any squat variation + Machine leg extension

Compound Superset

In this case, you are targeting the same muscle group with back-to-back compound moves. It’s more taxing but also delivers muscle-building advantages.

Best for: Advanced exercisers who are used to lifting heavier weights
Example: Barbell bench press + Single-arm bench press

Isolation Superset

This type of superset targets smaller muscle groups. It can help you maximize your performance when doing compound moves, such as increasing your bench press.

Best for: Building weaker, underutilized muscles to help increase overall strength and performance
Example: Cable tricep pull-down + Dumbbell skull crushers

Push-Pull Superset

Push-pull supersets are one of the most popular forms of superset workouts. They work great for targeting your whole body in one workout.

Best for: Making the most of your gym session when you’re tight on time
Example: Squat + Barbell bench press

Strength and Mobility Superset

If you are serious about building strength and lifting heavy, incorporating mobility exercises into your superset routine can help you increase your range of motion and keep your body healthy.

Best for: Improving your lifting technique
Example: Deadlift + Hip flexor mobilization

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