20MIN Strength & Cardio Workout // Supersets

20 Min Strength & Cardio Workout // Supersets is an intense cardio + strength workout from Heather Robertson. This workout kicked my butt. I do have to note that I had just finished one of Heather’s other short and intense superset workout (25 Min Total Body Workout // Supersets). So that might be one reason this workout was kicking my butt. All I know is that by the last superset in this workout my legs were seriously fatigued. For this workout Heather pairs a compound strength exercise with a cardio exercise for your superset. Though the strength exercise usually works multiple muscle groups and sometimes both the upper and lower body, this still is not a total body strength workout. The back gets zero work and your triceps do not get any focused worked but they are worked when doing push ups. How ever you will get some good cardio and strength work!

The exercises are all done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews your next exercise.

20 Min Strength & Cardio Workout // Supersets is 26:06 minutes; 2:15 minute warm up and 2:30 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 10 pound dumbbells. The weights listed below are what I used.

Superset 1:

  1. Push press & twist (stand holding a DB in each hand at shoulders, squat and when you stand, rotate torso to side while doing a single arm overhead shoulder press, alternate arms with a squat between each side) (16.5# DBs)
  2. Front swing (holding one DB in both hands, do a kettlebell swing) (one 25# DB)
  3. Repeat #1 & 2

Superset 2:

  1. Lunge & curl (alternating reverse lunges, when in lunge do a double arm hammer curl) (15# DBs)
  2. Pivot hops (stand with legs wide, pivot/hop to side and lower into lunge, pivot/hop back to start, standing with legs wide and lower into squat, repeat on other side of body)
  3. Repeat #1 & 2

Superset 3:

  1. T-push ups (holding a DB in each hand, do one push up then rotate into side lunge and raise top arm/DB to ceiling, alternate sides with a push up between each side) (10# DBs)
  2. High knee run
  3. Repeat #1 & 2

Superset 4:

  1. Curtsy & raise (alternating curtsy/cross-back lunges, between each lunge do a straight arm lateral raise) (8# DBs)
  2. Deadlift & jack (hold one DB in both hands, hinge forward into deadlift, when you raise out of deadlift, jack the legs while doing an overhead press) (one 10# DB)
  3. Repeat #1 & 2

Superset 5:

  1. Front & sumo squats (hold one DB in each hand, step out into wide stance with toes turned out, lower into squat reaching DBs toward floor, raise out of squat while stepping feet closer together and curling DBs up so they are in front of chest with palms facing you, lower into squat, repeat sumo squat stepping out to other side) (15# DBs)
  2. Jump squat & pulse (lower into squat and pulse 3x then do one squat jump)
  3. Repeat #1 & 2

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s