7 Best Compound Exercises for Full Body Workouts in 2026

In today's fast-paced world, busy professionals often struggle to find time for effective workouts. Gym intimidation, lack of equipment, and crowded spaces can make it challenging to stay fit. Fortunately, compound exercises offer a solution, allowing you to engage multiple muscle groups simultaneously for maximum efficiency. In this article, we’ll explore the seven best compound exercises for full-body workouts that you can perform in the comfort of your home in 2026.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment required, optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner-friendly to 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 (12-15 reps)
3. High Knees: 1 minute (30 seconds fast, 30 seconds moderate)
4. Lateral Lunges: 1 minute (alternating sides, 10 reps each)
5. Torso Twists: 1 minute (slow and controlled)

The 7 Best Compound Exercises

1. Squat to Press (Thrusters)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: "Press overhead as you stand, squeeze your glutes at the top."
• Modification: Bodyweight squats without weights for easier version; use heavier dumbbells for a harder version.

2. Push-Up to Row (Renegade Row)

• Reps: 10 reps each side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: "Keep your body straight; pull the dumbbell towards your hip."
• Modification: Perform push-ups on knees for an easier version; add a wider stance for more stability.

3. Deadlift to High Pull

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: "Keep your back flat, engage your core as you lift."
• Modification: Use a lighter weight or perform a bodyweight hinge for an easier version; use a heavier dumbbell for a challenging version.

4. Lunge with Twist

• Reps: 10 reps each side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: "Twist your torso towards the front leg while keeping your back straight."
• Modification: Step back instead of forward for an easier version; hold a light weight for a harder version.

5. Burpee

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: "Jump explosively and land softly to reduce impact."
• Modification: Step back instead of jumping for an easier version; add a push-up for a harder version.

6. Plank to Push-Up

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: "Keep your body in a straight line; lower down slowly."
• Modification: Perform on knees for an easier version; add a shoulder tap at the top for a harder version.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: "Maintain a quick pace but keep your hips low."
• Modification: Slow down the pace for an easier version; increase speed for a more challenging version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------|------------------------|------|--------------|---------------------------------------| | Squat to Press | 12 reps | 3 | 45 seconds | Bodyweight squats / heavier dumbbells | | Push-Up to Row | 10 reps each side | 3 | 45 seconds | Knees push-ups / wider stance | | Deadlift to High Pull | 12 reps | 3 | 45 seconds | Lighter weight / heavier dumbbells | | Lunge with Twist | 10 reps each side | 3 | 45 seconds | Step back / hold a light weight | | Burpee | 10 reps | 3 | 45 seconds | Step back / add a push-up | | Plank to Push-Up | 10 reps | 3 | 45 seconds | Knees / add a shoulder tap | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Slow down / increase speed |

Cool-Down (3-5 minutes)

1. Standing Forward Bend: Hold for 30 seconds
2. Child's Pose: Hold for 1 minute
3. Seated Hamstring Stretch: Hold for 30 seconds each leg
4. Cat-Cow Stretch: 1 minute (30 seconds slow)

Complete in: 25-30 minutes

Conclusion and Next Steps

Incorporating these seven compound exercises into your routine will ensure you maximize your workout efficiency, hitting multiple muscle groups in a limited time. Start with these exercises 3 times a week, allowing for rest days in between to recover. As you grow stronger, consider increasing the weight of your dumbbells or the number of sets for additional challenge.

For personalized coaching with real-time feedback, consider HipTrain's live 1-on-1 sessions, which are HSA/FSA eligible.