Strength Training workout

Supersets are an effective way to save time at the gym; they build strength and keep the heart pumping to burn maximum calories. When pressed for time at the gym, don't skimp on your sweat session. Do this full-body workout featuring supersets from Equinox trainer Lauren Fairbanks. It's so efficient you'll have more time for your post-workout sauna.

After warming up with five minutes of cardio and some dynamic stretching (here are five moves perfect for an active warmup), do each superset three times before progressing to the next. Rest for one minute between supersets.

Superset One
Weighted reverse lunges: 15 reps per leg, 12.5-pound dumbbells

• Start standing with weights in each hand and right foot at left knee.
• Step back with your right foot into a full lunge, with both knees at 90 degrees.
• Return to starting position, trying not to touch the ground with your right foot.
• Works glutes, quads, and hamstrings.

Side to center arm raises: 10 reps, five-pound dumbbells

• Stand with weights at your sides.
• Keeping a slight bend in the elbows, raise your arms out to the side at shoulder height.
• Keeping your arms parallel to the floor, bring your arms forward so the weights touch; maintain this position as you lower the weights to your legs.
• Raise your arms in front of you with the weights still touching. Maintain the height of your arms as you open to the side. Lower your arms down. This completes one rep.
• Works deltoids.

Keep reading to learn the rest of the workout.

Playgrounds aren't just for the kiddos. Why not use the equipment to do a little strength training after you run or bike ride through the park, or while your children are playing (might as well tone your tush rather than just sitting on it)? Check out this five-minute circuit workout to target your entire body from head to toe. For a full workout, repeat the circuit six times through for a total of 30 minutes. Note that some cities have rules about adults using playground equipment, so double check before doing this workout.

• Triceps dips on a bench: Sit on a bench and place the heels of your palms next to your hips. Walk your feet away from you about six or so inches and hop your tush off so you're hovering in front of the bench. Slowly bend at your elbows and lower your upper body down toward the floor until your arms are at about a 90 degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, slowly push yourself straight back up to the starting position. Repeat for one minute.
• Push-ups with both feet on a swing: Stand two feet in front of a swing and place your hands on the ground. Step onto the swing so the tops of both ankles are resting on the middle of the swing. Walk your hands out as needed so your body is in the top of a push-up position. Slowly bend your elbows, lowering your chest toward the ground, and then straighten them, coming to the starting position. Do as many push-ups as you can for one minute (it's OK to do them slowly).

Keep reading for the rest of moves in this circuit workout.