Best 5 Compound Exercises for a Balanced Full Body Workout

Are you a busy professional struggling to find time for effective workouts? You’re not alone. Many people feel overwhelmed by gym intimidation or succumb to workout plateaus, especially when trying to fit fitness into a packed schedule. However, compound exercises can deliver a balanced full-body workout in a short amount of time, making them perfect for those with limited space and no equipment.

Quick Stats Box:

• Total Time: 20-25 minutes including warm-up
• Equipment Needed: No equipment required (optional: light dumbbells)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Start with a dynamic warm-up to prepare your muscles and joints for the workout.

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

The Best 5 Compound Exercises

1. Squat to Press (Thrusters)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top of the movement.
• Modification: Perform as a bodyweight squat without weights for easier version; add heavier dumbbells for a harder version.

2. Push-Up to Row (Renegade Row)

• Reps: 10 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform push-ups on your knees for an easier version; add a heavier weight for a harder version.

3. Deadlift to Upright Row

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Maintain a flat back and hinge at the hips.
• Modification: Use no weights for an easier version; use kettlebells for a harder version.

4. Lunge with Twist

• Reps: 10 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee aligned with your ankle.
• Modification: Step back into the lunge for an easier version; add a medicine ball for a harder version.

5. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable; avoid swaying.
• Modification: Perform on your knees for an easier version; add a push-up before each tap for a harder version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------|---------------|------|---------------| | Squat to Press | 12 reps | 3 | 45 seconds | | Push-Up to Row | 10 reps/side | 3 | 45 seconds | | Deadlift to Upright Row| 12 reps | 3 | 45 seconds | | Lunge with Twist | 10 reps/side | 3 | 45 seconds | | Plank to Shoulder Tap | 30 seconds | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your body recover.

1. Standing Forward Bend: 30 seconds
2. Child’s Pose: 30 seconds
3. Seated Hamstring Stretch: 30 seconds per leg
4. Cat-Cow Stretch: 1 minute

Complete in: 20-25 minutes

Conclusion

Incorporating these compound exercises into your routine can help you achieve a balanced full-body workout without the need for a gym or extensive equipment. Aim to complete this workout 3 times a week, allowing rest days in between for recovery.

To progress, consider increasing weights, adding more reps, or trying advanced variations of these exercises in the coming weeks.

For personalized coaching with real-time feedback, consider trying HipTrain’s live 1-on-1 sessions with certified trainers.