Best Compound Exercises For Weight Loss

When it comes to weight loss, there are countless workout routines and diets out there. But not all of them are created equal.

One of the most effective ways to lose weight is through compound exercises. These types of exercises work multiple muscle groups at the same time, which means you burn more calories and fat in less time.

In this article, we will explore the best compound exercises for weight loss. We will take a closer look at the science behind these exercises and how they can help you shed those extra pounds.

So, continue reading below to discover the best compound exercises that can help in your weight loss journey.

Table of Content

Introduction

Table of Content

Top 10 Best Compound Exercises For Weight Loss

• Romanian Deadlift

• Barbell Thruster

• Press Ups

• Bench Press

• Conventional Deadlift

• Dumbbell Lunges

• Barbell Hip Thrusts

• Barbell Bent-Over Row

• Pull-Ups

• Seated Hammer Curl

Conclusion

Top 10 Best Compound Exercises For Weight Loss

1. Romanian Deadlift

The Romanian deadlift is a great exercise for weight loss because it targets the legs, glutes, and back. It also helps to improve overall strength and mobility. Romanian deadlifts are on the list because they are a compound exercise that targets multiple muscle groups and can help to burn a lot of calories.

How to do a Romanian Deadlift

• Stand with your feet hip-width apart, holding a barbell in front of your thighs.

• Hinge forward from your hips, keeping your back straight and core engaged.

• Keep the bar close to your body as you lower it toward the floor.

• Pause when the bar is just below your knees, then squeeze your glutes to return to the starting position.

• Keep your shoulders relaxed and don't round your back at any point.

2. Barbell Thruster

The barbell thruster is a full-body exercise that targets the legs, glutes, shoulders, and core. It also helps to improve cardiovascular endurance. Barbell thrusters are on the list because they are a high-intensity exercise that can help to burn a lot of calories in a short amount of time.

How to do the Hip Thrust

• Start by lying on your back on a bench or mat, with your knees bent and feet flat on the floor.

• Place a barbell or weight plate across your hips.

• Keeping your core engaged, push through your heels and lift your hips up until they're in line with your knees.

• Pause at the top, then lower yourself back down under control.

• Keep your glutes and hamstrings engaged throughout the movement.

3. Press Ups

Press ups, also known as push-ups, are a great exercise for weight loss because they target the chest, shoulders, and triceps. They also help to improve overall upper body strength. Press ups are on the list because they are a compound exercise that can help to increase muscle mass and burn calories.

How to do a Press up Exercise

• Start in a plank position, with your hands directly under your shoulders and your body in a straight line.

• Engage your core and keep your back flat.

• Bend your elbows and lower your chest toward the floor, keeping your elbows close to your sides.

• When your chest is just above the floor, push back up to the starting position.

• Repeat for 8-12 reps.

4. Bench Press

The bench press is a great exercise for weight loss because it targets the chest, shoulders, and triceps. It also helps to improve overall upper body strength. Bench presses are on the list because they are a compound exercise that can help to increase muscle mass and burn calories.

How to do the Barbell Bench Press:

• Start by lying on a flat bench, with your feet flat on the floor.

• Grab the barbell with an overhand grip, just outside shoulder-width apart.

• Unrack the barbell and bring it over your chest, with your arms fully extended.

• Lower the barbell until it's just above your chest, then press it back up to the starting position.

• Keep your back flat on the bench and your core engaged throughout the movement.

5. Conventional Deadlift

The conventional deadlift is a great exercise for weight loss because it targets the legs, glutes, and back. It also helps to improve overall strength and power. Conventional deadlifts are on the list because they are a compound exercise that targets multiple muscle groups and can help to burn a lot of calories.

How to do a Conventional Deadlift

• Stand with your feet hip-width apart, facing the barbell.

• Hinge at the hips and bend your knees slightly to grasp the barbell with an overhand grip.

• Take a deep breath and brace your core.

• Drive through your heels and extend your hips to stand up with the barbell.

• Lower the barbell back down to the floor, keeping your back straight.

6. Dumbbell Lunges

Dumbbell lunges are a great exercise for weight loss because they target the legs, glutes, and core. They also help to improve balance and stability. Dumbbell lunges are on the list because they are a unilateral exercise that can help to improve muscle imbalances and prevent injuries.

How to do a Dumbbell Lunge Exercise:

• Stand erect while holding your dumbbell with straight arms by your sides.

• Step forward with one leg, lowering your hips until your front thigh is parallel to the floor and your back knee is close to the ground.

• Push back up to the starting position.

• Repeat on the other side.

7. Weighted Sled (Prowler)

The weighted sled, also known as the prowler, is a great exercise for weight loss. It targets the legs, glutes, and core, and can help to improve overall strength and power. Weighted sleds are on the list because they are a high-intensity exercise that can help to burn a lot of calories in a short amount of time.

How to do a Weighted Sled

• Load the sled with weights.

• Get into a low squat position with your hands on the sled's handles.

• Drive with your legs to push the sled forward, keeping your core engaged.

• Walk back to the starting position.

• Repeat for 10-15 reps.

8. Barbell Bent-Over Row

The barbell bent-over row is a great exercise for weight loss because it targets the back, biceps, and core. It also helps to improve overall upper body strength. Barbell bent-over rows are on the list because they are a compound exercise that can help to increase muscle mass and burn calories.

How to do a Barbell Bent Over Row:

• Start by standing with your feet hip-width apart, holding a barbell with an overhand grip.

• With your back straight and core engaged, bend your knees slightly and lean forward at the hips until your torso is almost parallel to the floor.

• Pull the barbell up towards your chest, keeping your elbows close to your sides.

• Pause at the top of the movement, then lower the barbell back down to the starting position.

• Repeat for desired number of reps.

9. Pull-Ups

Pull-ups are a great exercise for weight loss because they target the back, biceps, and core. They also help to improve overall upper body strength. Pull-ups are on the list because they are a compound exercise that can help to increase muscle mass and burn calories.

How to do a Pull up Exercise

• Start by hanging from a pull up bar with your arms fully extended and your palms facing away from you.

• Engage your core and pull your chest up to the bar, leading with your elbows.

• Pause at the top of the movement, then slowly lower yourself back down to the starting position.

• That's one rep! Aim for 8-12 reps per set.

10. Seated Hammer Curl

Seated hammer curls are a great exercise for weight loss because they target the biceps and forearms. They also help to improve overall upper body strength. Seated hammer curls are on the list because they are a compound exercise that can help to increase muscle mass and burn calories.

How to do a Seated Hammer Curl Exercise

• Sit on a bench with your back straight and your feet flat on the floor.

• Hold a dumbbell in each hand with your palms facing your body.

• Curl the weights up towards your shoulders, keeping your elbows close to your sides.

• Pause at the top of the movement, then slowly lower the weights back down.

• That's one rep! Repeat for 8-12 reps per set.

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