If you want to get in and out of the gym in 30 minutes while burning the max amount of fat and calories, building functional strength, improving endurance, core stability, posture and muscle tone then THIS gym supersets workout is what you need!

Warm Up - Start with 4 minutes of any cardio machine you can do without a bunch of setup.  Push the quick start button and just go!  As each 30 seconds goes by, increase the speed and the resistance or incline by 2-3 levels.  

Gym Supersets and Instructions

Gym Supersets - As soon as you are done with your warm up go into the weight room and find the first available pairing of machines from the supersets below and do 8 reps of both moves back to back no rest between moves or rounds for 3 rounds.

• Cable Horizontal Row in Squat Stance 

• Low Cable Sumo Squat

8 reps x 3 rounds

• Pullup Assist Machine with 25% assist (your weight x 25% = amount to use on machine)

• Pullup Assist Machine Single Leg Squat or Reverse Lunges

6-8 reps x 3 rounds

• Glute Kickbacks on Machine or with Bodyweight or Booty Band

• Hanging Knee Raise to Straight Leg Lower

8 reps x 3 rounds

• Bench Hop Overs or Bench Mountain Climbers

• Bench Incline Pushup or Smith Rack Incline Pushup

8 reps x 3 rounds

**If your gym setup is different then think outside the box and get creative with your pairings. This workout is not set in stone. As long as you are covering all the essential movement patterns; squat, lunge, row, press, bend, twist, cardio off the machines that do all the stabilizing for you then you are good to go.

Cardio Intervals and Best Stretch Ever!

Cardio - Find a cardio machine that you can do hard intervals on for 4 min.  Any of the following interval combos will work as long as you go hard and fast then easy and moderate.  Again use the quick start feature to keep it simple.

• 20/10 x 8 rounds

• 20/20 x 6 rounds

• 30/30 x 4 rounds

• 45/14 x 4 rounds

• 50/10 x 4 rounds

Stretch - Do the most amazing stretch in all the land that pretty much covers every area of your body which is the deep lunge twist.  It targets your glutes, lats, chest, quads, hip flexors, and abs.  If you transition out of it with the triangle pose you’ll get the hamstrings and low back to. The video here features that stretch and others from my Essential Stretch plan.

That’s it you are done!  No need to spend hours in the gym wasting time on silly nonsense that gets you no results.  This type of routine is time efficient, effective as hell and nobody in the weight room will try to intimidate you or bully you off your equipment when you have a plan and look determined as hell to get your workout on.