Best 5 Compound Exercises for Effective Full Body Workouts

Finding time for a full-body workout can often feel overwhelming, especially for busy professionals. Between work commitments and personal responsibilities, hitting the gym can be daunting. However, you can achieve an effective full-body workout right at home by incorporating compound exercises. These movements engage multiple muscle groups simultaneously, making them efficient for strength building and calorie burning.

Quick Stats

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat (optional), bodyweight
• 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 each leg
3. Bodyweight Squats: 1 minute (slow and controlled)
4. High Knees: 1 minute (30 seconds at a moderate pace, 30 seconds faster)
5. Torso Twists: 1 minute (gentle twists to warm up the core)

Top 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: Bodyweight squats for beginners; add light dumbbells (5-10 lbs) for extra resistance.

2. Push-Up to T-Plank

• Reps: 10 reps (5 each side)
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on knees for an easier version; elevate feet on a surface for a harder version.

3. Deadlift to Row

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and hinge at the hips.
• Modification: Use bodyweight for beginners; use two dumbbells for advanced.

4. Lunge with Twist

• Reps: 10 reps each leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee aligned with your ankle.
• Modification: Step back lunges for beginners; add a medicine ball for added challenge.

5. Burpee

• Reps: 8 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump explosively and land softly to absorb impact.
• Modification: Step back instead of jumping for an easier version; add a push-up for a more challenging variant.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | Modification | |----------------------|-------------|------|--------------|------------------------------------------| | Squat to Press | 12 reps | 3 | 45 seconds | Bodyweight squats / Dumbbells | | Push-Up to T-Plank | 10 reps | 3 | 45 seconds | Knee push-ups / Elevated feet | | Deadlift to Row | 12 reps | 3 | 45 seconds | Bodyweight / Two dumbbells | | Lunge with Twist | 10 reps | 3 | 45 seconds | Step back lunges / Medicine ball | | Burpee | 8 reps | 3 | 45 seconds | Step back / Add push-up |

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 each position)

Complete in: 25-30 minutes

Conclusion

Incorporating these five compound exercises into your routine can maximize your workout efficiency while fitting into your busy schedule. Aim to perform this workout 3 times per week with rest days in between. As you become more comfortable, consider increasing your reps or adding weights to progress.

For personalized coaching and real-time feedback, consider HipTrain's 1-on-1 video training sessions. You'll receive tailored advice and corrections to ensure you're getting the most out of your workouts.