When it comes to weight loss, the most efficient workouts aren’t endless hours of cardio — they’re compound movements and compound lifts. These exercises work multiple muscle groups at once, torch calories, and build lean muscle to keep your metabolism firing all day.
Incorporating more compound movements can help break through weight loss plateaus.
Exploring different compound movements can add variety to your training regimen.
Incorporating compound movements into your routine can significantly enhance your workout efficiency.
These compound movements are essential for anyone looking to optimize their fitness journey.
Incorporating compound movements should be a primary focus for anyone aiming to lose weight effectively.
Using compound movements properly can lead to significant body composition changes.
At Train Like Rob, I coach clients to prioritize big, multi-joint lifts in their fat loss programs. Let’s dive into the five best movements and how you can start using them today.
Understanding compound movements can help you achieve your goals faster.
Integrating compound movements in your workout can yield greater results than isolation exercises.
The squat is often called the “king of all exercises.” It works your quads, hamstrings, glutes, and core — and when weighted, your back and shoulders, too. That’s a massive calorie demand in a single movement.
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An intense squat session can burn 8–10 calories per minute, depending on load and rest.
💡 Weight Loss Pro Tip: Pair squats with push-ups or planks for metabolic conditioning.
Deadlifts light up the posterior chain — glutes, hamstrings, and lower back — while also working your lats, traps, and grip. It’s one of the best moves for full-body strength and fat loss.
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Expect 6–9 calories per minute, depending on weight and reps.
💡 Weight Loss Pro Tip: Alternate higher-rep hypertrophy ranges with lower-rep strength blocks for fat-burn + muscle gain.
Bench isn’t just for chest. Done right, it hits pecs, triceps, shoulders, lats, and core stability — maximizing calorie demand from a pressing motion.
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Bench burns 5–7 calories per minute, but paired with squats or deadlifts, it adds balance and metabolic stress.
💡 Weight Loss Pro Tip: Superset bench with squats or lunges for a heart-rate spike.
Integrate compound movements into your weekly workout schedule for balancing strength and cardio.
The OHP taxes shoulders, triceps, traps, and demands serious core stability. It’s a big metabolic driver for the upper body.
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Utilizing compound movements offers a comprehensive approach to strength training.
Around 5–6 calories per minute.
💡 Weight Loss Pro Tip: Use OHP inside a circuit (squat + press + row) for metabolic overload.
Improving your performance in compound movements can boost your overall fitness level.
Pull-ups train lats, traps, biceps, and core — one of the most efficient pulling movements for fat loss and strength. Rows are the perfect starting point if you’re not at bodyweight pull-ups yet.
For beginners, starting with compound movements can lead to quicker gains in strength and endurance.
Around 4–6 calories per minute, but neuromuscular demand is huge.
💡 Weight Loss Pro Tip: Superset pull-ups with push-ups or squats for max calorie burn.
For best results:
Don’t underestimate the power of compound movements for building a strong body.
When it comes to fat loss, compound lifts are non-negotiable. Squats, deadlifts, bench press, overhead press, and pull-ups deliver unmatched calorie burn, muscle gain, and metabolic boost.
Mastering compound movements is key to building a strong foundation for all fitness levels.
Pair these lifts with smart nutrition, recovery, and consistency, and you’ll unlock a powerful formula for sustainable weight loss.
👉 Ready to build your own custom fat-loss plan? Work with me 1-on-1 at TrainLikeRob.
To maximize your results, focus on perfecting your form in compound movements.
Utilizing compound movements can lead to improved muscle coordination and overall performance.
Learning the benefits of compound movements can inspire you to change your workout routine.
Engaging in compound movements not only builds strength but also improves your cardiovascular health.
Combining compound movements with proper nutrition can enhance your weight loss efforts.
Tracking your progress with compound movements is essential for long-term success.
Understanding how compound movements contribute to your fitness goals can keep you motivated.