For alternating sets, however, you can bump that time up to 30-90 seconds. For circuit workouts or higher-calorie-burning programs, keep your resting time between sets to 30 seconds or less. The other highly effective weight-loss strategy is to alternate sets of unrelated exercises (such as squats and rows) that work the entire body, while still allowing enough rest to build muscle. Continuous exercise with little to no rest between sets (such as circuit training) is ideal. “There are two great approaches to losing fat in your training,” says Stankowski, “and you should apply both in your program.” The first method is simply to burn as many calories as possible. The amount of time can vary a bit, depending on how many sets you’re going for and how heavy the weight is, “but 60-90 seconds between sets is a good guideline,” says Stankowski. Studies have found that testosterone and growth hormone are produced in greater levels when you rest for short to moderate periods.
Luckily, we have expert advice on how to tailor your rest periods to any fitness goal. Rest too long and your workouts lose intensity rest too little and you burn out too quickly. “The amount of time you rest between sets can have a major impact on how the exercise you’re doing affects your body.” “When it comes to working out, timing is everything,” says Joe Stankowski, C.P.T., a trainer in Wilmington, DE.
The amount of time you rest between sets can determine how quickly and efficiently you gain size and strength, and drop fat.