How to efficiently grow in the gym with 45 minute workouts

Sometimes, we need to maximize our workouts in minimal time. On such occasions, paired, non-overlapping supersets are the key to efficiency. Here’s the method:

Choose two exercises that target different muscle groups. Classic combinations include opposing movement patterns like chest press and row, leg extension and leg curl, or shoulder press and lat pulldown. You can also pair entirely unrelated exercises such as calf raises with lateral raises or hip thrusts with upright rows.

Optimize your time by selecting exercises you can perform with the same equipment or in the same area of the gym—think two dumbbell exercises, two cable exercises, or two body-weight exercises.

Steer clear of exercises that exhaust you, such as squats and deadlifts. While they are excellent exercises, they are not suitable for this context.

Allow yourself a 30-second rest between exercises, or at least enough time to catch your breath. This approach helps you save time while ensuring you get the most out of each set, providing the best of both worlds.