Want Bigger Gains in Less Time? This Workout Hack Cuts Your Gym Time by 40%

A muscular bodybuilder lifting a heavy tire in a dramatic black and white capture. | Want Bigger Gains in Less Time? This Workout Hack Cuts Your Gym Time by 40%

You know the feeling. The day is packed with work, family, and a long list of other commitments. By the time you get to the gym, you feel rushed, and you wonder if you can even fit in a solid workout. The old-school belief is that bigger gains require more time in the gym—more sets, more reps, and longer rest periods. But what if we told you that idea is a myth? What if you could spend 40% less time training and still make incredible progress?

It’s not magic, and it’s not a gimmick. It’s a scientifically-backed workout hack that has been used by elite athletes and bodybuilders for decades. It’s the secret to training smarter, not just harder, and it’s the key to unlocking more time in your day while still building serious muscle. This article will reveal this game-changing technique, break down the science behind it, and give you a step-by-step guide to implement it in your very next session.

The Secret to Training Smarter, Not Harder

The truth is, much of the time you spend in the gym is actually spent standing around. The traditional workout structure involves performing a set of an exercise, then waiting for 60 to 90 seconds (or more) for your muscles to recover before your next set. This rest time is necessary, but it’s also where you lose most of your efficiency.

The workout hack that changes everything is called supersetting.

A superset involves performing two different exercises back-to-back with little to no rest in between. You complete a set of the first exercise, immediately move to a set of the second exercise, and then you take your rest period.

The genius of this method lies in its efficiency. Instead of resting, you’re actively working a different muscle group. This doesn’t just save time; it can actually enhance your workout by increasing overall workout intensity and metabolic stress, two key drivers of muscle growth. By eliminating the idle time between sets, you are constantly challenging your body and making every minute in the gym count.

How Supersets Can Cut Your Gym Time by 40%

Let’s do the math on how this workout hack works. Consider a typical chest and back workout consisting of two exercises, each with three sets.

Traditional Workout:

Exercise 1: Bench Press (3 sets of 10 reps)
- Set 1: 30 seconds
- Rest: 90 seconds
- Set 2: 30 seconds
- Rest: 90 seconds
- Set 3: 30 seconds
- Total Time for Exercise 1: 4 minutes
Exercise 2: Pull-Ups (3 sets of 8 reps)
- Set 1: 30 seconds
- Rest: 90 seconds
- Set 2: 30 seconds
- Rest: 90 seconds
- Set 3: 30 seconds
- Total Time for Exercise 2: 4 minutes
Total Workout Time: 8 minutes

Superset Workout (Bench Press + Pull-Ups):

Superset 1:
- Set 1 (Bench Press): 30 seconds
- Immediately to Pull-Ups: 30 seconds
- Rest: 90 seconds
Superset 2:
- Set 2 (Bench Press): 30 seconds
- Immediately to Pull-Ups: 30 seconds
- Rest: 90 seconds
Superset 3:
- Set 3 (Bench Press): 30 seconds
- Immediately to Pull-Ups: 30 seconds
- Total Workout Time: 5 minutes

As you can see, the superset workout saves you 3 minutes on just two exercises. When you apply this principle to an entire workout—say, a 60-minute session with several exercises—you can easily reduce your total gym time by 40% or more, often completing the same amount of work in just 35-40 minutes. You get to train harder, improve your cardiovascular fitness due to the reduced rest, and walk out of the gym with time to spare.

A Step-by-Step Guide to the Ultimate Superset Workout

Implementing supersets is simple, but choosing the right exercises is key. There are two main types of supersets that deliver powerful results.

1. Antagonistic Supersets

This involves pairing two exercises that work opposing or “antagonistic” muscle groups. For example, a chest exercise (a push) and a back exercise (a pull). While your chest is working, your back is resting, and vice versa. This allows you to maintain workout intensity without compromising your strength on either exercise.

Example 1: Chest & Back
- Superset A: Incline Dumbbell Press (Chest) + T-Bar Row (Back)
- Superset B: Flat Barbell Bench Press (Chest) + Pull-ups or Lat Pulldowns (Back)
Example 2: Biceps & Triceps
- Superset A: Barbell Bicep Curls + Lying Triceps Extensions
- Superset B: Dumbbell Hammer Curls + Tricep Rope Pushdowns
Example 3: Quads & Hamstrings
- Superset A: Leg Press (Quads) + Leg Curls (Hamstrings)
- Superset B: Barbell Squats (Quads) + Romanian Deadlifts (Hamstrings)

2. Compound and Isolation Supersets

This technique involves doing a multi-joint, compound exercise followed immediately by a single-joint, isolation exercise for the same muscle group. This method is all about maximizing muscle fatigue and targeting a specific muscle for hypertrophy.

Example 1: Chest
- Superset A: Barbell Bench Press + Cable Flys
- Why it works: The compound bench press builds your overall strength, while the isolation fly hits the chest from a different angle to ensure full muscle fatigue.
Example 2: Back
- Superset B: T-Bar Row + Straight-Arm Pulldowns
- Why it works: The row builds the thickness of your back, and the straight-arm pulldown isolates the lats, giving them the extra volume needed for muscle growth.
Example 3: Legs
- Superset C: Barbell Squats + Leg Extensions
- Why it works: The squats work your entire lower body, and the leg extensions provide the targeted isolation to truly exhaust your quadriceps.

The Essential Rules for Maximizing Your Time

While supersets are the ultimate workout hack for efficiency, they are most effective when you follow a few key principles.

Form Over Speed: Just because you’re doing a fast-paced workout doesn’t mean you should rush your reps. Maintain perfect form on every lift. This not only prevents injury but also ensures you are properly activating the target muscles for maximum muscle growth.
Strategic Rest: While you’re eliminating rest between exercises in a superset, you still need to rest between supersets. A 60-90 second rest is ideal to allow for adequate recovery before starting the next pair of exercises.
Progression is Key: The goal is to get bigger gains, not just a shorter workout. As you get stronger, you must practice progressive overload. This means gradually increasing the weight, reps, or number of supersets over time to continually challenge your muscles.
Listen to Your Body: Because supersets increase workout intensity, they can be more taxing on your body. Pay attention to signs of overtraining, and make sure you are prioritizing proper nutrition and rest days. This is where the gains are truly made.

A Sample Superset Workout for Time-Crunched Lifters

Here is a full-body superset routine you can try that will have you in and out of the gym in about 40 minutes while still hitting all major muscle groups for maximum muscle growth.

Warm-Up (5 minutes):

5 minutes of light cardio on the treadmill or elliptical.
Dynamic stretches (arm circles, leg swings, trunk twists).

The Workout:

Superset 1: Chest & Back
- A1: Incline Dumbbell Press (3 sets of 8-10 reps)
- A2: T-Bar Row (3 sets of 8-10 reps)
- Rest for 60-90 seconds after completing both exercises.
Superset 2: Shoulders & Legs
- B1: Standing Dumbbell Overhead Press (3 sets of 10-12 reps)
- B2: Barbell Squats (3 sets of 8-10 reps)
- Rest for 60-90 seconds after completing both exercises.
Superset 3: Biceps & Triceps
- C1: Barbell Bicep Curls (3 sets of 10-12 reps)
- C2: Tricep Rope Pushdowns (3 sets of 10-12 reps)
- Rest for 60-90 seconds after completing both exercises.
Superset 4: Core & Calves
- D1: Leg Raises (3 sets of 12-15 reps)
- D2: Standing Calf Raises (3 sets of 15-20 reps)
- Rest for 60-90 seconds after completing both exercises.

Unlock More Time, Not Less Gains

The time-for-results equation doesn’t have to be a one-to-one ratio. You don’t need to live in the gym to build a powerful, muscular physique. By using the workout hack of supersetting, you can train with a higher purpose and more efficiency. This method is a game-changer for anyone with a busy schedule, a new parent, a student, or a professional who needs to get a quality workout in less time. Stop letting a packed schedule be an excuse. Embrace this scientifically-proven strategy, and start seeing the bigger gains you want, while getting your life back.