So you want to burn fat, get super lean, and have a great six-pack? But you want to do it as quickly and as efficiently as humanely possible? Good news! You can.

The answer is Superset. A Superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them. Once each Superset is complete, then rest for one and a half to two minutes to recover. This simple yet highly effective technique provides a dual benefit. Since you’re performing the sets back to back, you’ll finish your workout in a fraction of the time; and since it keeps your heart rate elevated for the duration of the workout you’ll burn fat fast.

CHEST, BACK AND ABS

DUMBBELL BENCH PRESS

• 1 set of 10 reps, go right into Pull-ups

PULL-UP

• 1 set until you can’t anymore, go right into Barbell Ab Roll-out on Knees

BARBELL AB ROLL-OUT ON KNEES

•  1 set until you’re exhausted, rest for 1-2 minutes and then repeat the entire sequence

SHOULDERS

MILITARY DUMBBELL PRESS

•  1 set of 10 reps, go right into Lateral Raise

LATERAL RAISE

•  1 set of 10 reps, rest for 1-2 minutes and then repeat entire sequence

TRICEPS/BICEPS

BARBELL SKULLCRUSHER

•  1 set of 10 reps, go right into Barbell Curl

BARBELL CURL

•  1 set of 10 reps, rest for 1-2 minutes and then repeat entire sequence

LEGS

BARBELL SQUAT

•  1 set of 10 reps, go right into Dumbbell Calf Raise

DUMBBELL CALF RAISE

•  1 set of 10 reps, rest for 1-2 minutes and then repeat entire sequence

Words: TNM Team| Photos: Shashank Pradhan| Location: Gymkhana Muay Thai|

Athlete: Jay Dev Pratap Shrestha