Exercising is not just good for loosing weight, it makes you stronger, healthier and improves your mood and can help prevent many chronic diseases.

Supersets are a great way if you don’t have a lot of time but you want to increase the intensity of your workout. 

The Ultimate Fat Burning Workout

What works: whole body
You’ll need: a mat, body bar.

If you don’t have a body bar, you can use dumbbells or any self made equipment.

Repeat each superset for 3 times. 

Superset 1:

Complete each exercise in the superset without any break. After you finished the last exercise, rest for 30-60 sec.

1. Barbell Good Morning Exercise

Barbell Good Morning exercise helps strengthen and work your lower back while also working the glutes and hamstrings.

Place a barbell on top of your upper back, bend your knees slightly.
Bend your torso forward and buttocks backward.
Complete 10 reps.

If you are a beginner and workout at home, try Bodyweight or Band Good Morning Exercise. In the gym you can use Smith Machine.

2. Jump Squats Exercise

Start in a squat with your arms by your sides.
Swing your arms to the ceiling, and jump.
Land quietly as you return to the squat position.
Do 10 reps.

If you want to add more weight, use dumbbells. 

3. Romanian Deadlifts

Stand upright and hold a barbell in front of your body at thigh height.
Bend your knees slightly, keeping a flat back, bend at the waist, and slowly slide the weight along the front of your legs until it reaches your shins.
Do 10 reps.

Superset 2:

No break between exercises. Rest 30-60 sec only after the second exercise and repeat the superset two more times.

1. Pike Push Ups

Start in a push-up position.
Begin to walk your feet toward your hands while keeping your legs straight making an inverted V. From here, bend your elbows in toward your body as you descend.
Do 10 reps.

For more advanced trainees here are more variations of Pushups.

2. Rainbow Exercise

Start on your all forth.
Extend one straight leg out with toe pointed and touching the floor.
In one motion, move one leg in an arc motion up then over and behind the other leg. Bring the leg to the starting position. Do 10 reps.

Superset 3:
1. Barbell Upright Row

Stand upright and hold a barbell in front of your body at thigh height.
Raise the bar up towards the chin until it is about collar bone level. Hold for a count then slowly lower the bar to the starting position. Do 10 reps.

You can perform this exercise using a resistance band or dumbbells. If you have no equipment, make it yourself. For this you use bottles filled with water or sand or the broom stick as a barbell. 

2. Barbell Front Raise

Hold a light-weighted barbell in front of you.
Keeping a slight bend in the elbows, raise the bar up and in front of you. Pause when your arms are parallel with the ground.
Slowly lower the barbell to your hip. Repeat the movement. Do 10 reps.
As an alternative to Barbell Front Raise, use dumbbells instead. 

3. Barbell Standing  Shoulder Press

Stand with feet at slightly less than shoulder width apart.
Bring the barbell off the floor and to shoulder level in one continuous motion.
Press the bar over your head, moving your head out of the way as the bar passes.
Push the bar at an angle over your head, so it briefly comes into line with the back of your head.
Lower it to the shoulders once again. Do 10 reps.

Cool Down and Stretching

Always stretch your muscles after the workout. 

1. Back Extension Stretch

2. Chest Stretch 

If you want sexy shoulders, here is a home workout to try.

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