The Best Weight Loss Compound Workout

Sportswoman. Fit sporty woman doing push ups on tire strength
A young woman is doing pushups. (Image: undrey/iStock/Getty Images)

To get the most out of a weight loss program, compound exercises are the preferred and recommended method. Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. Incorporating compound moves into your routine builds muscles, which -- in turn -- burn more calories. More calories burned equals greater weight loss.

The Best Compound Moves

Certain moves recruit several muscles at once, allowing you to get the most bang for your buck. A squat with a shoulder press works the quadriceps, hamstrings, butt, abs and shoulders. Single-leg dumbbell rows work the back, shoulders, biceps, abs, quadriceps, hamstrings and butt. A step-up with a bicep curl works the quadriceps, hamstrings, butt, abs and biceps.

Add dolphin planks, which work the back, abs and shoulders. Continue with curtsy lunges, which target the hips, butt, quadriceps, hamstrings and abs. Finish your routine with superman, which polishes the back and butt.


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