Supersets: 3 Time-Saving Pairings for Busy Parents

You finally get the kids down, you have 25 minutes before you fall asleep on the sofa, and the workout you planned needs 50. Sound familiar? This is exactly where supersets earn their keep. A superset simply means doing two exercises back to back with little or no rest between them, then resting once the pair is done. You get the same amount of work in far less time, and it is the main trick I use when parents tell me they only have half an hour.

In this post I will explain how they work, which types are worth using, and give you three ready-made pairings you can do at home or in the park this week.

What are supersets and why do they save time?

In a normal “straight sets” session you might do 3 sets of squats, resting 90 seconds between each, then 3 sets of push-ups with the same rests. Most of that time is spent standing around. With a superset you do a set of squats, go straight into a set of push-ups, then rest. Your legs recover while your upper body works, and vice versa.

The result is simple maths. Six sets that took 15 minutes with straight sets can take around 9 or 10 minutes as paired sets. Over a whole session, that adds up to a workout that fits in the gap between bedtime and collapse.

There is a second bonus. Because you are moving more and resting less, your heart rate stays up, so a strength session also feels a bit like cardio. It will not replace a proper run, but for a busy parent it is a very efficient use of time.

The three types of superset worth knowing

1. Opposite muscle groups (my favourite for parents)

Pair a pushing move with a pulling move, or an upper body move with a lower body move. One area rests while the other works, so your performance stays decent on both. Examples: push-ups with rows, squats with a plank, lunges with a band pull-apart.

2. Same muscle group

Two exercises for the same muscle, back to back. For example, a goblet squat then a wall sit. This is harder and makes the muscle burn. It is useful now and then, but it tires you out quickly, so I would not build every session around it as a beginner.

3. Strength plus mobility

Pair a strength exercise with a stretch or mobility drill for a different area. For example, a set of glute bridges followed by an upper back opener. This is a lovely option for stiff, tired bodies because the “rest” exercise is doing something useful too. If your upper back is always tight, my guide to thoracic spine mobility exercises has drills that slot straight into this kind of pairing.

Three superset pairings for busy parents

Do a short warm-up first: 2 minutes of marching on the spot, arm circles, hip circles and 10 slow bodyweight squats. Then pick one of these. Each takes around 20 to 25 minutes.

Pairing A: The living room (no kit)

• A1: Bodyweight squat, 12 reps
• A2: Push-up (on knees, or hands on the sofa), 8 to 10 reps
• Rest 60 seconds, repeat for 3 to 4 rounds
• B1: Reverse lunge, 8 each leg
• B2: Towel row (loop a towel round a sturdy door handle, lean back and pull), 10 reps
• Rest 60 seconds, repeat for 3 rounds
• C1: Glute bridge, 15 reps
• C2: Plank, 20 to 30 seconds
• Rest 45 seconds, 2 to 3 rounds

Pairing B: One kettlebell or dumbbell

• A1: Goblet squat, 10 reps
• A2: Single-arm row, 10 each side
• Rest 75 seconds, 3 to 4 rounds
• B1: Romanian deadlift, 10 reps
• B2: Overhead press, 8 each side
• Rest 75 seconds, 3 rounds
• C1: Suitcase carry, 20 steps each hand
• C2: Dead bug, 8 each side
• Rest 45 seconds, 2 rounds

Not sure what weight to use? Pick one where the last 2 reps of each set are hard but your form still looks the same as the first rep.

Pairing C: Playground or park

• A1: Step-ups on a bench, 10 each leg
• A2: Incline push-up on the same bench, 10 reps
• Rest 60 seconds, 3 rounds
• B1: Walking lunges, 10 each leg
• B2: Low bar inverted row (only on a solid, adult-height bar), 6 to 8 reps
• Rest 60 seconds, 3 rounds

You can do this while the kids play. If the bars are busy, swap the row for 20 seconds of hanging from monkey bars with feet on the ground.

Common superset mistakes

• Pairing two big, tiring moves. Burpees with thrusters looks tough on Instagram, but your form falls apart by round two. Pair a big move with a smaller one.
• Racing. Pairing cuts the rest between exercises, not the quality of each rep. Move with control.
• Kit chaos. If you have to set up two different stations, you lose the time you saved. Choose moves that use the same spot and the same weight.
• Skipping the rest after the pair. That rest is what lets you lift well next round. Keep it.

How supersets fit into your week

Two or three superset sessions a week is plenty for most parents, alongside walking. If you like the feel of this format, you will also get a lot from EMOM and AMRAP workouts, which use a clock to keep you moving, and from my weekly workout plan for busy parents, which shows where each session goes.

In my classes I use this format all the time. A lot of our SYP Built To Last strength class is built on paired exercises, because it lets ten people share kit and still get a proper amount of work in 45 minutes. I watch your form, so you can focus on effort instead of counting rest.

FAQs

Are supersets good for beginners?

Yes, as long as you pair opposite muscle groups and keep the weights modest. Same-muscle supersets are better saved for when you have a few months of training behind you.

How long should I rest between supersets?

Rest very little (just the time to change position) between the two exercises, then 45 to 90 seconds after the pair. Heavier work needs the longer end of that range.

Do supersets burn more calories?

They usually feel more intense because your heart rate stays higher, and you fit more work into the same time. That is helpful, but the bigger win for most parents is simply that the workout actually gets done.

Can I pair every exercise?

You can, but heavy lifts like deadlifts often go better with full rest. A good default is to superset most of the session and leave one heavy move on its own if you are lifting seriously.

Book your first class

If you would rather have someone else plan the pairings and count the reps, come and try SYP Bootcamp. Classes are 45 minutes, indoors in a church hall in Archway N19, with a maximum of 10 people and every exercise has an easier and harder option. It is £15 a class and the timetable is sent when you book. Book your £15 class here or call or WhatsApp me on 07301 512215. If you want a plan built only around you, you can see how 1-1 personal training works at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.