Science has spoken! If you have little time and want to take your fitness to the next level, compound exercise is what you’re looking for.
What Is Compound Exercise?
When it comes to working out, there are two main types of exercises: compound and isolation. Isolation exercises focus on a single muscle group, while compound exercises work multiple muscle groups simultaneously. Most people focus on isolation exercises that target specific muscle groups. While there’s nothing wrong with this approach, compound exercises can provide a number of benefits that isolation exercises can’t match.
The Benefits – 3.5x More Efficient Than Going To The Gym
For one thing, compound exercises help to build functional strength by training your muscles to work together. This is important for activities that require coordination, such as playing sports or lifting heavy objects. But perhaps even more importantly, compound exercises are significantly more efficient than isolation exercises, meaning you can burn more calories in less time. Finally, compound exercises tend to be more challenging than isolation exercises, which will make your workouts more effective and help you see results more quickly. In fact, science has proven that compound exercises are up to 3.5x more effective than regular workouts.
Other benefits include:
- You’ll burn more calories
- Improve strength
- Improve flexibility
- Build muscle mass
- Elevate heart rate
- Improve intramuscular coordination
- Improve balance
Exercises – These 5 Moves Are All You Need
You don’t need a gym or any equipment to get a full body workout that’s 3x more efficient than lifting weights at the gym. All you need is your body, and a little bit of guidance. So here we go.
Reverse Lunge With a Knee Drive
A reverse lunge with a knee drive is a great way to work your lower body and get a cardio workout at the same time.
- To do this move, start in a standing position with your feet shoulder-width apart.
- Step backward with your right leg, then lower your body until your left knee is bent at 90 degrees and your right leg is parallel to the floor.
- From here, drive your right knee forward and up, then stand back up and repeat on the other side.
- Try doing 3 sets of 10 reps on each side for a great lower-body workout.
Pro tip: You can also hold dumbbells in each hand to make this move even more challenging.
Burpees
A burpee is a full-body strength training exercise. The move combines a squat with a jump and push-up, making it a challenging way to tone your arms, legs, and abs.
- To do a proper burpee, start in a standing position with your feet shoulder-width apart.
- Lower into a squatting position and place your hands on the floor in front of you.
- From there, kick your feet back into a plank position.
- Lower your chest to the ground for a push-up, then press back up to the plank position.
- Finally, jump your feet back to the squatting position and stand up.
That’s one rep! Be sure to keep your core engaged throughout the entire movement to get the most out of the exercise.
Single-Leg Bridge
The single-leg bridge is a great exercise for working the glutes, hamstrings, and core.
- To do the exercise, start by lying on your back with your feet flat on the ground and your knees bent.
- Then, raise one leg off the ground and place your foot on the opposite knee.
- Next, press into your heel and raise your hips off the ground, making sure to keep your core engaged.
- Hold this position for a few seconds before lowering back down to the starting position.
Repeat the exercise 10-12 times on each side.
Push-Up And Rotate
The push-up and rotate is a great way to work your arms and chest while also giving your core a good workout.
- To do the move, start in a standard push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
- As you lower yourself toward the ground, rotate your torso to the right, then push back up to the starting position.
- Next, lower yourself again and rotate to the left.
Continue alternating sides for a total of 10-12 reps. Remember to keep your core engaged throughout the move to really work those abs!
Air Squat
Air squats are a great way to tone your legs and improve your cardiovascular endurance.
- To do an air squat, start by standing with your feet shoulder-width apart and your arms at your sides.
- Then, bend your knees and lower yourself into a squatting position. Be sure to keep your back straight and your knees behind your toes as you lower yourself down.
- Once you reach the bottom of the squat, hold the position for a moment before slowly returning to the starting position.
For an added challenge, try squatting all the way down until your thighs are parallel to the ground.
Video – Fifteen Minutes For A 3.5x Full Body Workout
Ready to experience compound exercises first hand? Here’s an intense full body workout to get you sweating and your muscles burning in only 15 minutes with no equipment!
Safety Tips
There are many compound exercises that require a specific technique to help you stay safe and avoid injury.
The best way of making sure you are doing these moves properly is by working with an experienced person who can observe your form, teach new techniques if needed—and most importantly – spot potential problems before they happen!
If you’re just getting started with working out, it might help to speak directly at an experienced personal trainer. They can give guidance on what weight is best for beginning users and how many reps they should be able do in one set before moving up in severity levels
A good rule-of thumb when starting off light enough so as not strain yourself but still challenging enough , try 10 -15 repetitions per exercise .
Frequent Questions
What Are The Best Compound Exercises For Weight Loss?
When it comes to weight loss, there are two main approaches: cardio and strength training. Cardio exercises, such as running or biking, can help to burn calories and promote cardiovascular health. However, strength training is often seen as the more effective approach for weight loss. As discussed in this article, this is because compound exercises, which use multiple muscle groups simultaneously, have been shown to be more effective at burning calories than isolated exercises. In addition, strength training helps to build muscle mass, which can lead to a higher metabolism and further weight loss over time. Some of the best compound exercises for weight loss are part of the video above. Give it a go!
What Are The Best Compound Exercises For The Legs?
Squats are a great compound exercise for legs. Not only do they work your quads, but they also engage your hamstrings, glutes, and core. As a result, you can build more muscle and burn more calories in less time. Other great compound exercises for legs include lunges, deadlifts, and step-ups. So next time you’re planning a leg workout, be sure to include some of these exercises for maximum results.
What Are The Best Compound Exercises For Back Pain?
When it comes to compound exercises for back pain, there are a few that stand out above the rest. Squats are a great way to strengthen the muscles in your lower back and improve your posture. Deadlifts without weights are another excellent exercise for back pain, as they work all of the muscles in your back and legs. Finally, if you have weights, barbell rows are a great way to target the muscles in your upper back.
Sources: Andrews E. (2015), Garber CE, et al. (2011), Hwang-Bo Kak, et al. (2013)
