10 Best Compound Exercises for a Full Body Workout

Are you a busy professional struggling to fit in a full-body workout into your hectic schedule? Compound exercises are your solution. These movements engage multiple muscle groups simultaneously, making them incredibly efficient for building strength and burning calories in a short amount of time. In this guide, we’ll delve into the 10 best compound exercises that you can perform at home, requiring little to no equipment.

Quick Stats:

• Total Time: 30-35 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs) optional
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles: 30 seconds forward, 30 seconds backward.
2. Bodyweight Squats: 1 minute, focus on depth.
3. High Knees: 1 minute, drive knees up towards your chest.
4. Hip Openers: 1 minute, alternate side lunges to loosen hips.
5. Torso Twists: 1 minute, gentle rotations to warm up your core.

The 10 Best Compound Exercises

1. Squat to Press (Thrusters)

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top of the movement.
• Modification: Bodyweight squats without weights for an easier option; increase weight for a harder version.

2. Push-Up (Chest Press)

• Reps: 10-15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Knee push-ups for easier; elevate feet for harder.

3. Bent-Over Row

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Pull elbows back and squeeze shoulder blades together.
• Modification: Use water bottles for lighter resistance; increase weight for more challenge.

4. Deadlift

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your back straight and hinge at the hips.
• Modification: Bodyweight good mornings for easier; single-leg deadlifts for harder.

5. Lunge with Twist

• Reps: 10 (each leg)
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee behind your toes as you lunge.
• Modification: Step-back lunges for easier; add a jump for harder.

6. Plank to Push-Up

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and hips level.
• Modification: Hold a plank instead for easier; add a shoulder tap for a challenge.

7. Burpees

• Reps: 8-10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Land softly on your feet after the jump.
• Modification: Step back instead of jumping for easier; add a tuck jump for harder.

8. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Drive knees to the chest quickly while keeping your hips low.
• Modification: Slow down the pace for easier; increase speed for harder.

9. Kettlebell Swing (or Dumbbell Swing)

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Hinge at the hips and swing the weight using your legs.
• Modification: Use a lighter weight or do bodyweight hip thrusts for easier; increase weight for harder.

10. Plank Jacks

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your core engaged and back flat.
• Modification: Step out instead of jumping for easier; increase tempo for harder.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-------------------------|---------------|------|--------| | Squat to Press | 12 | 3 | 45s | | Push-Up | 10-15 | 3 | 45s | | Bent-Over Row | 12 | 3 | 45s | | Deadlift | 12 | 3 | 45s | | Lunge with Twist | 10 each leg | 3 | 45s | | Plank to Push-Up | 10 | 3 | 45s | | Burpees | 8-10 | 3 | 45s | | Mountain Climbers | 30s | 3 | 45s | | Kettlebell Swing | 15 | 3 | 45s | | Plank Jacks | 30s | 3 | 45s |

Cool-Down (3-5 Minutes)

1. Forward Fold: 1 minute, reach for your toes.
2. Cat-Cow Stretch: 1 minute, alternate between arching and rounding your back.
3. Child’s Pose: 1 minute, focus on deep breathing.
4. Seated Hamstring Stretch: 1 minute, hold each side.

Complete in: Approximately 30-35 minutes.

Conclusion

Incorporating these 10 compound exercises into your routine will not only help you achieve a full-body workout but also maximize your time and effort. Aim to perform this workout 3 times per week, allowing for rest days in between to recover. As you progress, consider increasing the weights or the intensity of the exercises to continue challenging yourself.

For personalized coaching and real-time feedback to perfect your form, consider scheduling a session with a certified trainer through HipTrain.