Chris has a great post on using non-competing supersets up on his Kettlebell Workouts Blog. Anyone who wants to design their own fat loss circuit using bodyweight exercises, kettlebells, free weights, or a suspension trainer would benefit from reading this information. Read on to learn more about how to use non-competing supersets in your workout.
What are non-competing supersets?
Non-competing supersets are basically two exercises done back to back that do not use the same muscles.
Why would you want to use non-competing supersets?
The goal with a fat loss circuit is to work as hard as possible on each exercise of your circuit. You want to be able to really go “full out” in order to burn a maximum amount of calories. However, if your muscles are already fatigued from the previous exercise, you’ll find your energy begins to lag. This means you have to take a rest break in order to start with maximum energy.
When you do non-competing supersets, your muscles can rest from one exercise to another so you can work harder with less rest time. This means you can do more work in less time, and thus burn more calories with more efficiency. Using non-competing supersets is basically the opposite of traditional bodybuilding body part splits, and high impact aerobics (yes I am calling you out dance and step aerobics!)
What are examples of good non-competing supersets?
- Squats and pullups
- Kettlebell swings and pushups
- Squats and shoulder presses
- Burpees and rows
- Deadlift plus shoulder presses
- Rows and lunges
- Squats and one armed kettlebell snatches
- Push ups and jumping rope
- Lunges and pushups
- Mountain climbers and kettlebell swings
Here is an example of how to create your own fat burning circuit using non-competing supersets -
Take any two to four exercises above, and pair each exercise one right after another like this:
Exercise 1: Bodyweight or dumbell squats
Exercise 2: Pullups
Exercise 3: Deadlift
Exercise 4: Shoulder press
Option 1: Timed Sets
Do each exercise for 30 seconds, with 10-30 seconds of rest in between (depending on how conditioned you are.) After you have done all exercises once, stop to rest for one to two minutes. Then repeat your circuit four or five times.
Option 2: Density training
Do 15 reps of each exericise, then rest 30 seconds, repeat and see how many times through you can do your circuit in 20 minutes. Aim to do more circuits every workout.
If you still have energy left after you are done, you can do intervals or traditional cardio on an exercise bike, or treadmill for extra calorie burn.
For more kettlebell fat loss workouts, check out Chris’s program by clicking here.
