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Compound Movements for Strength and Fat Loss

Save This Full Body Workout: Compound Movements for Strength and Fat Loss

In the quest for fitness, efficiency can be as important as effort. That’s why compound movements—exercises that engage multiple muscle groups—are a cornerstone of effective training programs.

Compound movements for strength and fat loss not only save you time, but they also enhance muscle coordination, increase calorie burn, and elevate your metabolic rate, helping you build strength and shed fat more effectively.

In this blog, we'll dive into the mechanics of compound movements, explore their benefits, and provide a detailed 35-minute full-body workout that utilizes just dumbbells and your body weight.

Understanding Compound Movements

Compound movements involve multiple joints and muscle groups working simultaneously. Unlike isolation exercises, which target a single muscle group (like bicep curls), compound exercises (such as squats) require the coordinated action of various muscles. This coordination boosts your functional strength and stimulates a higher hormonal response, crucial for muscle growth and fat loss.

Benefits of Compound Movements For Strength and Fat Loss

  1. Increased Caloric Burn: By engaging more muscles, compound exercises burn more calories per session, aiding in fat loss.

  2. Improved Joint Mobility: Regularly performing compound movements can improve flexibility and reduce the risk of injuries in daily activities.

  3. Time Efficiency: You can get a full-body workout in less time since each exercise targets multiple areas.

  4. Greater Hormonal Response: Exercises like squats and deadlifts increase the secretion of growth hormone and testosterone, which are vital for muscle growth and overall health.

The 35-Minute Full Body Compound Workout

This workout is designed to be quick and effective, using only dumbbells and body weight. It includes six different exercises that ensure all major muscle groups are worked. Perform each exercise for 45 seconds followed by 15 seconds of rest before moving on to the next exercise. Complete three rounds of the circuit with a 1-minute rest between rounds.

Equipment Needed

  • A pair of dumbbells

  • A yoga mat (optional for comfort)

  • Timer or stopwatch


Dumbbell Squats to Press (Thrusters)

  • Targeted Muscles: Legs, shoulders, and core.

  • Execution: Stand with your feet shoulder-width apart, holding dumbbells at shoulder level. Squat down, keeping your back straight. As you rise, extend your arms and press the dumbbells overhead. Return to the starting position and repeat.

Renegade Rows

  • Targeted Muscles: Back, shoulders, and core.

  • Execution: Start in a plank position with dumbbells in your hands, palms facing each other. Row one dumbbell towards your waist while stabilizing your body with the other arm. Return the dumbbell to the floor and repeat on the other side.

Dumbbell Reverse Lunges

  • Targeted Muscles: Legs and core.

  • Execution: Stand upright holding dumbbells at your sides. Step backward with one leg and lower your body until the front thigh is parallel to the ground and the back knee nearly touches the floor. Push back up and repeat with the other leg.


  • Targeted Muscles: Chest, shoulders, and triceps.

  • Execution: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor. Push back up to the starting position and repeat.

Dumbbell Deadlifts

  • Targeted Muscles: Lower back, glutes, and hamstrings.

  • Execution: Stand with feet hip-width apart, dumbbells in front of your thighs. With a slight bend in your knees, hinge at your hips to lower the dumbbells along the front of your legs until you feel a stretch in your hamstrings. Return to the starting position.


  • Targeted Muscles: Full body.

  • Execution: Start in a standing position, drop into a squat with your hands on the ground, then kick your feet back into a plank position. Do a quick push-up, jump your feet back to your hands, and explosively jump into the air, reaching your arms overhead.

Tips for Success

  • Warm-Up: Spend at least 5-7 minutes warming up with light cardio (jogging in place, jumping jacks) and dynamic stretches.

  • Form First: Focus on maintaining good form to prevent injuries and maximize the effectiveness of each exercise.

  • Adjust Weights: Choose a weight that allows you to perform each exercise with challenging but manageable resistance.

  • Stay Hydrated: Drink water before, during, and after your workout to stay hydrated.


Incorporating compound movements into your fitness routine is a smart strategy for those looking to maximize their time and effectiveness in the gym. This 35-minute workout is not only efficient but also scalable, whether you’re a beginner or an experienced athlete. Embrace the challenge, and remember, consistency is key to seeing results.

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