Compound Workout – Get Better Results in Less Time

Last Updated on February 28, 2025

A few years ago, I was stuck in a fitness rut. I was spending hours at the gym, bouncing between machines and isolating every muscle group, but I wasn’t seeing the definition or strength I wanted. Frustrated, I started researching the most effective workout methods and stumbled upon compound exercises—and let me tell you, they changed everything.

Instead of endless bicep curls, crunches, and leg extensions, coupled with cardio, I swapped in compound movements that engage multiple muscle groups at once. Not only did I start seeing results faster, but I also felt stronger, more energized, and I was able to cut my cardio sessions way down.

The results?  I spent less time in the gym while burning more calories and really started seeing my body get slim and lean faster than before.And the best part? Science backs it up.

Why Compound Exercises Deliver Real Results

 

If you’re looking to burn fat, build strength, and improve overall fitness, compound exercises should be your go-to. Research shows they:

• Build more muscle in less time – Since compound movements recruit multiple muscles at once, they trigger greater muscle activation and growth.
• Boost calorie burn & fat loss – Engaging multiple muscle groups requires more energy, leading to a higher calorie burn even after your workout is over.
• Improve functional strength & mobility – Unlike machines that isolate muscles, compound movements mimic real-life activities, helping you move better in daily life.
• Enhance hormone production for muscle growth & fat loss – Exercises like squats and deadlifts stimulate the release of growth hormone and testosterone, crucial for muscle-building and metabolism.

So if you’re tired of spending hours in the gym with little to show for it, this compound workout is your game-changer.  You’re going to love it!

 

A lot of compound workouts you see floating around online use high-impact movements or focus on building lots of mass.  Workouts like this can leave you feeling bigger that you want and can cause joint pain, inflammation, and imbalance the nervous system throwing hormones out of whack in the process.

But my compound workout works holistically to maximize metabolism, health benefits, and get you slim, toned, and feeling great.

Pin this workout to Pinterest so you’ll have it forever

 

Best Compound Exercises for Women

 

The compound exercises in this workout maximize benefits without unnecessary stress to your back, knees, and joints.

 

SQUAT EXTENSIONS

Stand with feet shoulder-width apart, while holding a dumbbell in each hand. Keep your arms down by your sides. Keep your back neutral. Don’t arch your back and stick your butt out. Lower your butt, back and down, as if sitting back into an invisible chair. Lower as far as you can. Lift the dumbbells in front of you. Your knees should not extend past your toes. Keep your chest upright as you move backward. Hold for a count, then push back up to the start position to complete one rep. Bring arms back to the starting position.

CURTSEY CURLS

Stand holding a pair of dumbbells, with your feet shoulder-width apart, while holding dumbbells. This is your start position. Cross one leg back behind you as you lower down into an extended curtsey. As you’re lowering the curl, curl the weights up toward your shoulders. Quickly reverse the movement, lowering the weights back down and you push up and cross your back leg up to the start position.

SINGLE LEG ROW

Holding dumbbells, balance on one leg and lean over as your back leg lifts up and your arms extend down. This is your start position. Row your arms upward while keeping your elbows in close to your body. Lower your arms back down to the start position to complete one rep.

DEADLIFT PRESS

Stand holding dumbbells (or barbell). Your feet should be slightly narrower than shoulder-width apart. This is your start position. Bend at the waist lowering your chest towards the floor, while keeping your back neutral. Keep your legs straight but not locked. Your butt will naturally go backward. Don’t arch or round your back. Lower down as far as you can while keeping the weights in close to your legs. Exhale and lift your chest back up to the start position – then quickly push the weights up overhead. Then lower back down to the start position to complete one rep.

IN AND OUT EXTENSIONS

Stand holding your dumbbells down in front of you. This is your start position. Lift your arms up in front of you until they’re in line with your shoulders, then lower back down. Immediately lift the weights up and out to the side until they’re in line with your shoulders. Reverse the movement, bringing your arms back down to the original start position to complete one rep.

TROUBLE U’S

Stand holding dumbbells. Lift your elbows up, until they are in line with your shoulders, with your knuckles facing up. This is your start position. Exhale and rotate the weights down until your knuckles are facing the ground. Next, kick your hands out to the side. Reverse the movement and bring your hands back in, then flip your knuckles back up to the start position, to complete one rep.

LUNGE PULL UPS

Stand in a split stance, with one leg in front and the other behind you. Hold dumbbells down close to your sides. This is your start position. Lower your body, lunging down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes.  As you lower, pull the weights up towards your armpits. Keep the weights in close to your sides as you pull them upward. To complete the rep, exhale and quickly reverse the movement pushing through the heel and lowering the weights back down to the start position.

THREE LEG CRUNCH

Get in a down dog position and extend one leg up and back as far as you can.  This is your start position.  Exhale as you draw your leg in towards your chest, while keeping your hands and your other leg firmly planted.  Quickly push your leg back up to the start position to complete one rep.  Complete the same number of reps with your other leg to complete one set.

PULLDOWN PUMPS

I love this exercise!  Lie on your back with your feet planted flat on the floor shoulder-width apart.  Extend your arms up overhead while grasping a dumbbell. This is your start position. Squeeze your abs and glutes, then lift your butt up and off the floor until your body forms a straight line. At the same time, lift your arms up until they’re straight up. Quickly lower back down and repeat the movement quickly adding up reps.

 

COMPOUND WORKOUT INSTRUCTIONS

 

• This workout has 9 compound exercises… because they’re more difficult than traditional exercises you’ll be done less reps/sets compared to the routines I typically share.
• Start by warming up with some cardio & light stretches for 5-10 minutes.
• Do 10 reps of each exercise of all 8 exercises to complete one set or round.  Do 10 reps on both sides where applicable.
• Feel free to take a 10-20 second break between the exercises and hydrate as needed.
• Do 2 rounds – or sets – of all 9 exercises to complete this workout.
• Cool down with some stretches.

 

Tips to get the Most Benefits from Compound Exercises

Compound exercises & workout routines are intense so always warm up and cool down with some stretches after you’re done.

Because of it’s intensity I recommend only doing this routine once a week maximum as part of a complete full body training routine.  HINT: That’s how you get results!

Remember, crushing your workouts consistently is only half the battle—if your nutrition isn’t dialed in, you won’t see the full benefits of your hard work. The truth is, there’s no one-size-fits-all meal plan either – so cookie cutter advice doesn’t help. What fuels one person’s body optimally might leave another feeling sluggish, bloated, unmotivated, and inflamed.

That’s because we all have different metabolic types that determine how our bodies process protein, fats, and carbs. If you’re eating the wrong foods for your metabolism, you might struggle with energy crashes, cravings, and stubborn fat, no matter how hard you train.  It happened to me and it sucked!!

That’s why I created the Metabolic Type Quiz—to help you figure out exactly what works for your body. Take the quiz, and you’ll get personalized nutrition recommendations based on your unique metabolic needs, so you can get leaner, stronger, and feel amazing. Start the Metabolic Type Quiz & free training here.

Ready to build muscle and burn more calories in less time? Let’s get started with your compound workout! 🚀

After you’re done rocking this workout leave me a comment and let me know if you felt the burn.

If this post helped you, chances are it could help someone else too! Share it with a friend who wants to get stronger, burn fat, and train smarter—not longer.