Introduction
Compound exercises are typically performed at the beginning of your workouts due to their high energy expenditure. These exercises include movements like lunges, pushups, squats, deadlifts, and rows, among others, that can enhance your training and help burn fat. While compound exercises are effective for building muscle and increasing strength, they can also be adapted for interval training and HIIT to create efficient workouts. Below are my top 11 complex exercises for weight loss tips, each with guidance on proper execution, efficacy analysis, and suggested sets and repetitions for maximum results.
Barbell Deadlifts
Barbell deadlifts are a great compound exercise for weight loss as they engage multiple muscle groups per repetition, promoting muscle growth and calorie burn. Working major muscle groups in the upper and lower body, including the arms, lats, hamstrings, quadriceps, and upper back, deadlifts are beneficial for body composition improvement.
To warm up for deadlifts, position your feet shoulder-width apart, extend your knees, and grip the barbell (or alternative equipment) with your hands while squeezing your glutes and pushing through your heels as you lift yourself up. Keep a straight back, tight core, and the bar close to your shins throughout the movement. Reverse the action and lower the bar gently back to the ground. Rest for 60 seconds between each of the three sets of eight to twelve repetitions.
Dumbbell Bench Press
By adding stability demands and engaging multiple muscle groups simultaneously, dumbbells can enhance the weight-loss potential of complex exercises. The dumbbell bench press, for example, targets the delts, triceps, core, and chest, strengthening important upper-body muscles and improving overall strength and stability.
Start the dumbbell bench press with the dumbbells at shoulder height, palms facing inward, while seated on a flat bench. Press the dumbbells until your arms are extended, then lower them slowly until your shoulders touch. Engage your triceps and chest as you lift the dumbbells again, maintaining a tight core and flat feet on the ground. Rest for 60 seconds between each of the three sets of 12 to 15 repetitions.
Back Squats
Back squats are an excellent compound exercise for boosting metabolism as they target large muscle groups, burn calories, and promote lean muscle growth. In addition to working the core and stabilizing muscles for increased strength and balance, back squats primarily engage the quadriceps, glutes, hamstrings, and lower back.
Start back squats by placing the barbell on your traps, standing under it with shoulder blades squeezed together, hands on the bar at shoulder height, and feet firmly planted on the ground. Step back a few paces with feet hip-width apart, brace your core, and unrack the barbell. Lower yourself into a squat keeping your chest up, knees tracking over toes, and quads parallel to the floor. Push through your feet to complete the movement and return to the starting position. Rest for 90 seconds between sets of eight to twelve reps.
Single-Arm Dumbbell Rows
Dumbbell row variations mainly target the muscles of the upper back, such as lats, rhomboids, and rear delts, while also working the biceps and forearms for added strength and definition. Core activation for torso stabilization increases labor and muscular engagement, leading to higher calorie expenditure.
To perform single-arm dumbbell rows, stand with feet hip-width apart, bend forward with a flat back nearly parallel to the floor, support yourself on a stable surface with one hand for stability, hold a dumbbell in the other hand, and row by pulling your elbow up alongside your body. Slowly return to the starting position and repeat on the other side. Rest for 60 seconds between sets and complete 15 to 20 repetitions.
Front Squats
Front squats target the quadriceps, glutes, and core while engaging the upper back and shoulders for posture and stability. These exercises are known for their effectiveness in activating and strengthening abdominal muscles.
Start front squats with feet firmly planted, elbows bent under the bar, a tight grip on the bar, and core engaged. Step back with feet hip-width apart, brace core, unrack the barbell, and perform the squat with elbows up and chest facing up until thighs are parallel to or below the floor. Drive through feet to return to the starting position. Rest for 90 seconds between sets of eight to twelve reps.
