Workout plan for fat burning using supersets for women

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-03-22

Target of the workouts: definition or weight loss

Objectives of the workouts:

1. Build strength endurance.
2. Strengthen the cardiovascular system (CVS).
3. Reduce body fat while preserving muscle mass.

Methods of execution: supersets

Duration: approximately 2 months.

Difficulty: (average)

Supersets consist of two or more exercises combined into one. For example, you perform 1 set of hyperextensions with 15-20 repetitions, then immediately, without rest, do 1 set of leg raises with 15-20 repetitions. After that, you rest for approximately 2 minutes. Then you repeat the entire process until you complete 3-4 such sets. After that, you move on to the next pair of exercises. This method allows for a more intense workout, making it more aerobic. Such intensity places certain demands on the body, which is why this plan may be too challenging for beginner women.

One such superset can include exercises targeting one muscle group, one body part, antagonistic muscles (biceps-triceps, chest-latissimus), or distant body parts. You can read more about training with supersets in this article.

The last option will be presented in this workout plan for women. It is the most accommodating for untrained women while still allowing for significant calorie expenditure during training. Each superset consists of two sets targeting different body parts, allowing one muscle group to rest while another works.

Ideally, there should be no rest between sets within a single superset. This means you will have one set consisting of 2 exercises. Then, rest for 1-3 minutes before starting the next superset. The average intensity of such a workout includes 12-14 paired sets (supersets) within 1 hour. You can train either twice a week or three times a week. The plan presented here is designed for 3 workouts per week.

The number of repetitions for each set is 15-20. This means that in one superset, you should be doing 30-40 repetitions. Each workout is designed to last about an hour. Allow about 2 minutes for each superset and 2 minutes of rest between them. If you feel that you are not able to recover, take a short break within the supersets. It’s best to start with 3 sets for each exercise, and within 2 months, aim to increase it to 4 sets. A good indicator would be that the total workout duration remains fairly consistent. If you are training twice a week in the gym, you can aim to do not 8, but 10 exercises per workout. Choose any supersets from this training plan, mix them, and go for it!

Like any plan, it is recommended not to follow this one for longer than two months. After this period, you can start replacing lighter exercises on machines with heavier free weight exercises.

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