20-Minute Full Body Superset Workout for Maximum Results

If you want a fast, efficient, and highly effective workout that builds muscle, burns calories, and gets your heart pumping in under 20 minutes, a full body superset workout is the perfect solution. Supersets allow you to pair two exercises back-to-back with little to no rest, maximizing your time and increasing the intensity of every training session. Whether you’re training at home or in the gym, this 20-minute full body superset workout helps beginners and experienced lifters alike achieve quick results with minimal equipment.

In this guide, you’ll discover what supersets are, why they’re so effective, how to structure a fast full body session, movement breakdowns, and a complete 20-minute workout program you can start today. This routine is ideal for busy professionals, fitness beginners, men who want to get stronger, and anyone looking to improve their conditioning without spending an hour in the gym.

What Is a Full Body Superset Workout?

A superset is a training method where you perform two exercises back-to-back with little or no rest between them. After completing the pair, you rest for a short period before repeating the sequence for additional rounds. Supersets help maximize training density and create metabolic stress—both key for muscle growth and fat loss.

Types of Supersets

There are several styles, but the two most common used in full body routines include:

1. Antagonist Supersets

This pairs opposite muscle groups (e.g., chest + back, biceps + triceps). These allow one muscle group to recover while the other works, helping increase strength output.

2. Compound Supersets

These pair two big, multi-joint movements for maximum intensity. For example, a squat and a push-up sequence. They elevate the heart rate and produce high calorie burn.

Both styles are used inside this 20-minute workout to create a balanced, high-intensity training session.

Why a 20-Minute Full Body Superset Workout Works

A superset-based workout is more effective than traditional training when time is limited. Here’s why it works:

1. Maximum Efficiency

By minimizing rest and performing exercises in pairs, you complete more work in less time. This is ideal for early-morning workouts, lunch break sessions, or late-night training.

2. Increased Calorie Burn

Supersets elevate your heart rate quickly and keep it high throughout the session. This boosts metabolic rate and supports fat loss long after you finish exercising.

3. Improved Muscle Endurance

Short rest periods challenge your muscles to perform under fatigue. This creates improvements in stamina, strength endurance, and overall athleticism.

4. Better Strength and Hypertrophy

By pairing exercises strategically, you activate multiple muscle groups together, increasing total time under tension and stimulating lean muscle growth.

5. Great for All Fitness Levels

Whether you’re a beginner or advanced lifter, supersets can be adjusted by modifying the exercises, reps, or equipment used.

How to Warm Up for a Full Body Superset Workout

Before performing any intense movements, spend 2–3 minutes warming up to increase blood flow and reduce injury risk.

Quick Warm-Up Routine:

• 30 seconds jumping jacks
• 30 seconds bodyweight squats
• 20 seconds arm circles
• 20 seconds hip hinges
• 30 seconds alternating lunges
• 20 seconds plank hold

This warm-up activates your full body and prepares your muscles for fast supersets.

20-Minute Full Body Superset Workout

This workout includes 5 supersets. Each superset lasts approximately 4 minutes, including movement time and rest. The structure is simple:

Format:

• Exercise A: 30 seconds
• Exercise B: 30 seconds
• Rest: 30 seconds
• Repeat for 3 rounds, then move to the next superset.

You can complete the entire session in 20 minutes, including transition time.

Superset 1: Squat + Push-Up (Lower Body + Upper Body Push)

This pairing activates the legs, glutes, core, chest, shoulders, and triceps—priming your body for the rest of the session.

A. Bodyweight Squat – 30 seconds

Keep your chest tall, push your hips back, and drive through your heels. Focus on depth and control.

Muscles Worked: Quads, glutes, hamstrings, core

B. Standard Push-Up – 30 seconds Full Body Superset Workout

Keep your elbows at a 45-degree angle and squeeze your chest at the top. Drop to knees for a beginner variation.

Muscles Worked: Chest, shoulders, triceps, core

Rest: 30 seconds

Repeat for 3 total rounds.

Superset 2: Reverse Lunges + Bent-Over Rows (Legs + Back)

This is a powerful lower/upper superset pairing for a balanced full body combination.

A. Reverse Lunges – 30 seconds

Alternate legs while keeping your torso upright and stepping back into a controlled lunge.

Muscles Worked: Glutes, quads, hamstrings, calves

B. Dumbbell Bent-Over Rows – 30 seconds Full Body Superset Workout

Maintain a neutral spine, hinge at the hips, and pull the weights back toward your hips.

Muscles Worked: Lats, rhomboids, traps, biceps

Rest: 30 seconds

Repeat for 3 rounds.

Superset 3: Glute Bridge + Shoulder Taps (Posterior Chain + Core Stability)

This superset targets your glutes and core—two essential areas for strength and stability.

A. Glute Bridge – 30 seconds

Press through your heels and squeeze your glutes at the top, holding for 1 second.

Muscles Worked: Glutes, hamstrings, lower back

B. Shoulder Taps – 30 seconds Full Body Superset Workout

Stay in a high plank, keep your hips square, and tap each shoulder with control.

Muscles Worked: Core, shoulders, triceps

Rest: 30 seconds

Repeat for 3 rounds.

Superset 4: Deadlift Variation + Overhead Press (Full Body Combo)

This is the heaviest superset block, combining hinge strength with upper body pressing.

A. Dumbbell Deadlift – 30 seconds

Hinge properly, keep weights close to your shins, and drive upward through your hips.

Muscles Worked: Hamstrings, glutes, back, core

B. Dumbbell Overhead Press – 30 seconds Full Body Superset Workout

Press straight upward with elbows tucked slightly forward. Engage your core throughout.

Muscles Worked: Shoulders, triceps, upper chest

Rest: 30 seconds

Repeat for 3 rounds.

Superset 5: Mountain Climbers + Plank Hold (Core + Conditioning)

This final superset focuses on conditioning and core strength, finishing the workout strong.

A. Mountain Climbers – 30 seconds

Drive your knees quickly toward your chest while keeping your torso stable.

Muscles Worked: Core, hip flexors, shoulders, chest

B. Forearm Plank – 30 seconds Full Body Superset Workout

Keep your abs tight, glutes engaged, and maintain a straight line from head to heels.

Muscles Worked: Core, shoulders, glutes

Rest: 30 seconds

Repeat for 3 rounds.

Cool Down (1–2 Minutes)

Finish your workout with a brief cool down to lower your heart rate and promote recovery.

Stretch Sequence:

• 20 seconds hamstring stretch
• 20 seconds quad stretch
• 20 seconds chest wall stretch
• 20 seconds lat stretch
• Deep breathing for 20 seconds

This helps reduce tension and supports better mobility for your next session.

Benefits of Doing Full Body Superset Workout Training Regularly

Superset workouts offer more than just time efficiency. Consistently using them can improve multiple areas of your fitness.

1. Faster Muscle Growth

Because you’re increasing time under tension and training volume, supersets are effective for stimulating hypertrophy.

2. Increased Heart Rate and Conditioning

This style blends strength and cardio—ideal for fat loss and overall cardio endurance.

3. Improved Workout Intensity Without Extra Time

A 20-minute session can mimic the intensity of longer workouts due to the reduced rest and constant movement.

4. Better Metabolic Impact

Supersets elevate EPOC (excess post-exercise oxygen consumption), which means your body continues burning calories long after your workout is over.

5. Perfect for Busy Schedules

No more skipping workouts—whether at home or at the gym, you can complete this full-body routine anywhere in under 20 minutes.

Tips for Beginners Starting a Full Body Superset Workout Routine

If you’re new to working out or supersets, here are helpful guidelines:

Start With Light Weights

You can always increase weight later—focus on form first.

Use Controlled Movements

Speed doesn’t equal intensity. Safe, controlled reps deliver the best results.

Modify When Necessary

Push-ups, rows, and planks can all be adjusted for your fitness level.

Focus on Breathing

Exhale during the working phase of each exercise. This improves stability and endurance.

Stay Consistent

This 20-minute workout repeated 2–4 times per week leads to significant progress in strength and conditioning.

Start Your 20-Minute Full Body Superset Workout Today

Superset training delivers power, speed, and efficiency all in one short workout. If you’re looking to build muscle, burn fat, and improve endurance without spending hours in the gym, this 20-minute full body superset workout is the perfect training plan for you. It activates every major muscle group, enhances metabolism, and fits easily into even the busiest lifestyle.

Repeat this routine consistently, progressively increase weights as your strength improves, and combine it with balanced nutrition for the best results. Whether you’re a beginner or intermediate trainee, this workout will help you get fit, strong, and energized—anytime, anywhere.