Best 10 Compound Exercises for Full Body Results

In today's fast-paced world, busy professionals often find it challenging to carve out time for effective workouts. You may feel overwhelmed by the idea of hitting the gym or uncertain about how to maximize your limited workout time at home. Fortunately, compound exercises are your solution! These movements engage multiple muscle groups simultaneously, providing a comprehensive workout that can be done in the comfort of your home with minimal equipment.

Quick Stats Box

• Total Time: 25-30 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

   • Duration: 1 minute
   • Instructions: Stand tall and extend your arms out to the sides. Make small circles, gradually increasing the size.

2. Bodyweight Squats

   • Duration: 1 minute
   • Instructions: Stand with feet shoulder-width apart. Lower into a squat, keeping your chest up.

3. High Knees

   • Duration: 1 minute
   • Instructions: Jog in place, bringing your knees up towards your chest.

4. Torso Twists

   • Duration: 1 minute
   • Instructions: Stand with feet shoulder-width apart and twist your torso side to side.

5. Leg Swings

   • Duration: 1 minute
   • Instructions: Hold onto a wall for balance and swing one leg forward and backward. Switch legs after 30 seconds.

Best 10 Compound Exercises

1. Squat to Press (Thrusters)

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Press overhead while standing tall; squeeze your glutes at the top.
• Modification: Bodyweight squats only for beginners; increase weight for advanced.

2. Push-Up

• Reps: 10-15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels; lower until your chest nearly touches the ground.
• Modification: Knee push-ups for beginners; feet elevated for advanced.

3. Bent-Over Dumbbell Rows

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and draw the dumbbells towards your waist.
• Modification: Use water bottles for lighter weight; increase weight for advanced.

4. Burpees

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Jump explosively at the top; land softly to reduce impact.
• Modification: Step back instead of jumping for beginners; add a push-up for advanced.

5. Deadlift to Upright Row

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep the weights close to your body as you lift.
• Modification: Use no weight for beginners; increase weight for advanced.

6. Plank to Push-Up

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Maintain a straight line from head to heels throughout the movement.
• Modification: Hold a plank for beginners; add shoulder taps for advanced.

7. Step-Ups

• Reps: 12 (each leg)
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Push through your heel to stand tall on the step.
• Modification: Use a low step for beginners; increase height for advanced.

8. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and drive your knees towards your chest.
• Modification: Slow down for beginners; increase speed for advanced.

9. Lateral Lunges

• Reps: 12 (each side)
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push your hips back as you lunge.
• Modification: Shallow lunges for beginners; add weights for advanced.

10. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
• Modification: Single-leg bridges for advanced; keep both feet on the ground for beginners.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|---------------|------|-----------| | Squat to Press | 12 | 3 | 45 seconds| | Push-Up | 10-15 | 3 | 45 seconds| | Bent-Over Dumbbell Rows | 12 | 3 | 45 seconds| | Burpees | 10 | 3 | 45 seconds| | Deadlift to Upright Row | 12 | 3 | 45 seconds| | Plank to Push-Up | 10 | 3 | 45 seconds| | Step-Ups | 12 each leg | 3 | 45 seconds| | Mountain Climbers | 30 seconds | 3 | 45 seconds| | Lateral Lunges | 12 each side | 3 | 45 seconds| | Glute Bridges | 15 | 3 | 45 seconds|

Cool-Down (3-5 Minutes)

1. Forward Fold

   • Duration: 1 minute
   • Instructions: Stand tall, hinge at your hips, and reach for your toes.

2. Child’s Pose

   • Duration: 1 minute
   • Instructions: Kneel, sit back on your heels, and stretch your arms forward.

3. Seated Hamstring Stretch

   • Duration: 1 minute
   • Instructions: Sit with one leg extended, reach towards your toes, and switch legs.

Complete in: 25-30 minutes

Conclusion and Next Steps

Now that you have the best compound exercises for a full-body workout, aim to incorporate this routine into your week. Try to perform it 3 times a week with rest days in between to allow your muscles to recover. As you progress, consider increasing the weights or reps to continue challenging your body.

For personalized coaching and real-time feedback, consider HipTrain's 1-on-1 sessions. Our certified trainers can help you refine your form and tailor workouts to meet your specific goals.