One word comes to mind when you survey this all-too-familiar scene: boring. Long sessions of brisk walking are great for cardiovascular health but do little for significant fat loss. On a similar note, traditionally practiced weight training will increase levels of strength and hypertrophy, but long, unfocused rest periods between sets of near maximal loads will yield little else.

For the normal Joe, a combination of optimal exercise for both fat loss and increases in strength and muscle would the ideal approach. Today I’ll offer a way to do that without compartmentalizing each aspect of training or compromising your goals.

Get off the treadmill and put down that one-rep max effort for just a moment, and enter a new mindset regarding fat loss without traditional cardio means. You’ll also be happy to hear you can keep and possibly gain a little muscle and strength in the meantime.

What is Density Training?

Density training can be compared to nutrient density. It’s getting the most out of what you have. Regarding training, it mostly refers to those who are short on time but still want to do something significant enough to induce change.

There are plenty of ways to pack a lot of work in a little amount of time. All it takes is a little creativity and a lot of effort. In fact, you may actually benefit more from training this way, as it provides a little fire under your butt to get going and get done in less time.

You will mostly use compound, multi-joint movements through each program for efficiency and a more effective workout. If you used a string of isolation moves to get all this work done, you would be at the gym for half the day. Rep ranges will vary throughout each program not only for variety but also to touch on each variable of training. Hypertrophy, strength, power, and muscular endurance are all included to give you a comprehensive training experience.

Supersets will be another big part of these programs. Normally, most people perform a set, rest, and then perform another set and rest again. Supersetting eliminates rest between sets and utilizes that time for more work. Antagonistic (opposite) muscle groups will be paired for supersets, such as bench presses and rows, or curls and triceps extensions.

Density Training Workouts for Fat Loss

Following are several programs that fit this bill nicely. Consistency and discipline are key for these programs to be effective. Just because they’re short doesn’t mean they’re easy. Put any of these plans into motion for four to six weeks. Once you’ve completed that cycle, either take a few days off and come back to run through a different one or simply perform the same plan again.

I designed each program with the busy gym environment in mind. You won’t need to travel across the gym and monopolize several pieces of equipment only to risk getting a station taken once you turn your back. They are designed to be performed in close proximity and little-to-no major setup.

Rest periods aren’t to be ignored or just winged. Some groups of exercises are performed with very little rest, while others are prescribed with no rest at all. Use a watch or a clock to stay on schedule.

Don’t neglect your warm-ups. Yes, these programs are designed to be quick and dirty, but not at the risk of potential injury. Take your warm-ups seriously. Perform each set, warm up or working set, with deliberate action.

Now it’s time to choose which program to start. Each program is listed in ascending order of time and intensity. Whichever you choose, be sure to put your all into it and stay consistent.

Click here for a downloadable copy of these workouts.

The 20 Minute Time Crunch

Perform each session twice per week.

The 30 Minute Thrasher

Perform each session twice per week.

The 40 Minute Fat Scorcher

Perform each session twice per week.

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The traditional superset is a series of two sets performed back to back for agonist/antagonistic muscle groups with little to no rest. A traditional example would be a set of flat bench press followed immediately with a set of bent-over barbell rows. Other common combinations include barbell curls coupled with cable triceps press downs, shoulder presses coupled with pull ups, and leg curls paired up with leg extensions.

Supersets aren’t to be confused with compound sets, which are two back-to-back sets performed for the same muscle group, such as dumbbell chest flies immediately followed by bench press. Compound sets are much more taxing to a specific area, and require their own set of parameters.

Trisets and giant sets are two other related techniques. A triset is a group of three sets done without rest, and a giant set is simply more than three sets done without rest. Giant sets can also be classified as a circuit. These techniques are worth mentioning due to their commonality to supersets, but supersets are unique in that they elicit a very specific training response.

Why Your Sets Should Be Super

The initial benefit of supersetting is the time factor. By essentially doubling the amount of work done each set, you will reduce your time in the gym. Where you would be resting after each regular set of an exercise, with a superset you utilize that time for another exercise. Supersets are also an efficient way to increase intensity without adding time to your training. And since you’re performing sets with opposing muscle groups, you avoid overtaxing any particular area with the increased intensity.

Supersets are also a great way to achieve the coveted pump. You’ll feed the entire engaged area with oxygen-rich blood, and stimulate more nervous system activity. When one muscle contracts, it will force the opposing muscle to relax. This will, in turn, speed intra-workout recovery for a more effective workout.

With straight sets, it’s easy to fall into the trap of being distracted. By resting for a minute or more between sets, you open the door to lost focus and intention. Supersets keep you busy, so you have no time for distraction or to overthink your next set. You simply go and don’t stop until you’ve completed your workout.

How to Superset

There’s a little more to performing supersets than just banging out a couple of sets. To get the best out of your superset experience, you’ll want to visualize both sets as one series. For example, if you’re about to go from bench press to bent-over rows, think of the two sets as one, and then rest briefly after that series. Also, try not to rush between sets. For your second set of the series, set yourself up on the exercise, take a few deep breaths and get your mind into the next movement.

Traditional supersets have you choose exercises and rep schemes most common to hypertrophy workouts—8-12 reps or so. But you may optionally go through a series of rapid, high-rep sets designed to burn out each muscle group. This type of superset will not only provide benefits of hypertrophy and muscular endurance, but also a massive metabolic boost. No need to do a separate cardio session; exhaustive supersets have the ability to strip away fat and get you in crazy shape.

Below are a few superset pairings that are optimal for burnout-style workouts. Remember to mentally focus on each exercise without haphazardly and carelessly moving from one to the other. Each pairing is designed to exhaust opposing muscle groups without overtaxing your central nervous system, which can make you lose your ability to stabilize and correct your form.

• Incline or flat bench barbell press with bent-over or chest supported barbell row
• Barbell or dumbbell shoulder press with pull up or machine pull down
• Decline bench barbell press with inverted row
• Leg extension with lying or seated leg curl
• Leg press with barbell or dumbbell Romanian deadlift
• Barbell front or back squat with glute-ham raise
• Barbell or dumbbell arm curl with lying barbell triceps extension
• Spider or preacher curl with seated dumbbell triceps extension

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