Best 10 Compound Exercises for Full Body Workouts in 2026

Are you a busy professional struggling to fit effective workouts into your packed schedule? If you find yourself battling gym intimidation, plateaus, or simply don’t have the time for lengthy sessions, compound exercises are your solution. These powerful movements engage multiple muscle groups simultaneously, maximizing efficiency and effectiveness in your workout routine. In this guide, we’ll explore the best 10 compound exercises for a full body workout that can be done at home, with minimal equipment, in just 30 minutes.

Quick Stats Box

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

Warm-Up (5 minutes)

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings: 30 seconds per leg
3. Bodyweight Squats: 15 reps
4. High Knees: 30 seconds
5. Torso Twists: 30 seconds

Best 10 Compound Exercises

1. Squat to Press (Thrusters)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows in front of your body during the press.
• Modification: Perform without weights for a bodyweight version.

2. Push-Up to Renegade Row

• Reps: 10 reps (5 per side)
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable; avoid twisting when rowing.
• Modification: Drop to your knees for an easier variation.

3. Deadlift to Upright Row

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back straight and hinge at the hips.
• Modification: Use a single dumbbell for a lighter load.

4. Lunge with Bicep Curl

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee aligned with your ankle.
• Modification: Perform reverse lunges for better balance.

5. Plank to Shoulder Tap

• Reps: 12 taps (6 per side)
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight to minimize hip movement.
• Modification: Hold a plank on your knees for an easier version.

6. Burpee

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump back to plank position with control, not speed.
• Modification: Step back instead of jumping.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow down the pace for a less intense version.

8. Kettlebell Swing (or Dumbbell Swing)

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Hinge at the hips, not the knees, during the swing.
• Modification: Use a lighter weight or perform bodyweight hip hinges.

9. Jump Squats

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly to protect your knees.
• Modification: Perform regular squats if jumping is too intense.

10. Plank Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line while jumping your feet out and in.
• Modification: Step your feet out one at a time for a low-impact option.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|-----------------------|------|-----------------------| | Squat to Press | 12 reps | 3 | 45 seconds | | Push-Up to Renegade Row | 10 reps (5 per side) | 3 | 45 seconds | | Deadlift to Upright Row | 12 reps | 3 | 45 seconds | | Lunge with Bicep Curl | 10 reps per leg | 3 | 45 seconds | | Plank to Shoulder Tap | 12 taps (6 per side) | 3 | 45 seconds | | Burpee | 10 reps | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Kettlebell Swing | 15 reps | 3 | 45 seconds | | Jump Squats | 10 reps | 3 | 45 seconds | | Plank Jacks | 30 seconds | 3 | 30 seconds |

Cool-Down (3-5 minutes)

1. Forward Fold: 30 seconds
2. Child’s Pose: 30 seconds
3. Seated Hamstring Stretch: 30 seconds per leg
4. Chest Opener Stretch: 30 seconds
5. Deep Breathing: 1 minute (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds)

Complete in: 30 minutes

Incorporating these compound exercises into your routine not only saves time but also ensures you’re working multiple muscle groups, making every second count. Aim to complete this workout 3 times a week, allowing rest days in between for recovery.

Conclusion

Now that you have the best compound exercises for a full body workout, it’s time to integrate them into your routine. Start with lighter weights if you’re a beginner, and gradually increase intensity as you build strength. Consider scheduling live 1-on-1 video training sessions with certified trainers at HipTrain for personalized coaching and real-time form correction to maximize your results.