Supersets involve performing two exercises back-to-back with minimal rest in between. This workout includes five supersets, targeting different muscle groups. Remember to warm up before starting and cool down afterward. Perform each superset for 1 minute, with a 15-second rest between them. Adjust weights and repetitions according to your fitness level.
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Superset 1: Upper Body a. Push-ups (30 seconds) b. Bent-over Rows with Dumbbells (30 seconds)
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Superset 2: Lower Body a. Bodyweight Squats (30 seconds) b. Lunges with Dumbbells (30 seconds)
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Superset 3: Core a. Plank (30 seconds) b. Russian Twists with a Medicine Ball or Dumbbell (30 seconds)
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Superset 4: Upper Body a. Dumbbell Shoulder Press (30 seconds) b. Bicep Curls with Dumbbells (30 seconds)
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Superset 5: Lower Body a. Deadlifts with Dumbbells or a Barbell (30 seconds) b. Glute Bridges (30 seconds)
Repeat this circuit for 3 rounds in total, with a 1-minute rest between rounds. This high-intensity workout will engage your entire body and help you build strength and endurance in just 15 minutes. Make sure to maintain proper form and listen to your body to avoid injury.