If you want a time-efficient session that blends strength and conditioning without overcomplicating things, this is it. This 30 minute superset workout uses the Precor AMT for a dynamic warm-up, then moves into a single structured weight-training block built around supersets, so your heart rate stays up while you build muscle. It is simple, fast and effective: perfect before work, at lunch or on an evening when you want results without spending an hour on the floor at Hammer’s Gym.
Looking for a version with more cardio and bodyweight work? Try our 30 minute hybrid workout instead, or alternate the two across the week.
The session at a glance
- 5 minutes: AMT warm-up
- 22 minutes: strength superset block (four supersets, two sets each)
- 3 minutes: cool-down
Equipment: Precor AMT, a dumbbell or kettlebell, Smith machine, cable rack and Roman chair, all of which sit close together on the Hammer’s Gym floor. Read why we rate the AMT and Roman chair among our most underrated gym machines.
1. AMT warm-up (5 minutes)
The goal is to open the hips, warm the legs and raise your heart rate.
- Minutes 0–2: easy, smooth stride. Focus on lengthening your steps.
- Minutes 2–4: increase resistance or stride height. Comfortable but slightly challenged.
- Minutes 4–5: short bursts of 10 seconds fast, 10 seconds slow, to finish.
2. Superset block (22 minutes)
You will perform four supersets (A to D). Each superset is two exercises back to back, followed by a short rest. Do 2 sets per superset, 10–12 reps per exercise, and rest 60 seconds between sets before moving to the next pair. This keeps intensity high while allowing good technique.
A: Lower body (quads and glutes)
A1 Goblet squat (dumbbell or kettlebell), 10–12 reps. Sit deep and keep the chest tall.
A2 Romanian deadlift (dumbbells or Smith machine), 10–12 reps. Hinge from the hips, back neutral, bar close to the legs.
Rest 60 seconds, repeat once.
B: Upper body push (chest and shoulders)
B1 Smith machine incline press, 10–12 reps. Controlled lowering, strong lockout.
B2 Dumbbell lateral raise, 12–15 reps. Light to moderate weight, no swinging.
Rest 60 seconds, repeat once.
C: Upper body pull (back and lats)
C1 Seated cable row, 10–12 reps. Pull low and squeeze your shoulder blades together.
C2 Straight-arm cable pulldown, 12 reps. Targets the lats and helps posture.
Rest 60 seconds, repeat once.
D: Core and posterior chain finisher
D1 Roman chair back extension, 12–15 reps. Squeeze the glutes at the top; do not overextend.
D2 Dumbbell side bends, 8–10 reps per side. Slow and controlled through the obliques.
Rest 60 seconds, repeat once.
3. Cool-down (3 minutes)
- Hip flexor stretch, 30 seconds each side
- Chest stretch, 30 seconds
- Hamstring stretch, 30 seconds each side
- Deep breathing, 20–30 seconds
Why this workout works
- One training block keeps it simple and repeatable.
- The AMT warm-up improves mobility and conditioning at the same time.
- Supersets halve your rest time, save minutes and burn more calories.
- A two-set structure fits into a genuinely busy day while still hitting every major muscle group.
- It pairs push, pull, legs and core, so it doubles as a full-body session for a balanced program.
How to progress it
Run it two or three times a week. Each week, add a little weight to one superset or a rep to each exercise (see progressive overload explained simply). When you can complete every set at the top of the rep range with good form, add a third set to A and C, which takes the session to about 40 minutes. Not sure on any of the movements? Ask one of our staff or personal trainers on the floor in Nunawading. New to Hammer’s? Claim a free one-day trial and try it. We are minutes from Mitcham, Blackburn, Box Hill and Doncaster.