Spending countless hours exercising is not necessary to see results from your workout. Design a workout that consists of exercises that accomplish more work in less time. Compound or multi-joint exercises work multiple muscle groups at the same time so you burn more calories in a short period of time, notes Bodybuilding.com. Performing compound exercises requires little to no equipment for an at home total body workout. Compound exercises yield large returns with a minimal investment of time.
Lunges
Lunges work every muscle in your legs, including the glutes, hamstrings, calves and quadriceps. Begin in a split stance with your right foot in front of your left. Keep both feet facing forward. Lower your left knee toward the ground until your right knee is bent at 90 degrees. Try to keep your abs tight and spine straight the entire time. Press yourself back up until your legs are straight, returning to the starting position. Repeat the movement for three sets of 20 repetitions. To increase the intensity of this exercise, perform lunges with dumbbells in each hand.
Push-Ups
Performing push-ups stimulates the muscles in the chest, arms, shoulders and core. Start on all fours with your hands spaced shoulder width apart. Press up onto your toes so that your hands and feet are supporting your body weight. Keep your abdominal muscles tight and avoid arching your back. Lower your chest towards the ground. Pause for one moment at the bottom of the movement. Press your chest back up and return to the starting position. Repeat for three sets of 20 repetitions.
Squats
Doing squats engages all of the muscles in your lower body. Stand with your feet shoulder width apart and your arms straight in front of you. Bend your hips back until your knees are bent at a 90-degree angle. Keep your weight in your heels and press back up to the starting position. Repeat for three sets of 20 repetitions. As your strength improves, perform squats with dumbbells in each hand to add resistance.
Tricep Dips
Tricep dips work the muscles in your triceps, shoulders and core. Grab a chair with a hard, flat, seated surface. Sit on the edge of the chair with your feet extended straight in front of you. Place your hands by your hips with your palms facing forward. Press up so that your hands are supporting your body weight. Lower your hips towards the ground until you elbows are bent at 90 degrees. Press up while squeezing your triceps and return to the starting position. Repeat this exercise for three sets of 20 repetitions.
References
- Body Building.com: Compound Exercise
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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