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Compound Workouts and 8 Exercises to Build Strength

These compound workouts will help you build total-body strength and endurance using a variety of my favorite compound exercises. These moves hit multiple muscle groups at once, making them ideal if you’re short on time or want the most efficient workout possible. In this post, I’ll walk you through each workout, the best compound strength exercises and how to get an effective training session at home with just a pair of dumbbells.

Quick Links:

• Compound Workouts
• Compound Exercises
• What Are Compound Workouts and Exercises
• Benefits
• FAQs

7 Compound Workouts

1. 9 Best Compound Exercises (Full Body)

• Equipment: Medium-to-Heavy Set of Dumbbells
• Workout Format: 9 total body exercises are done in timed intervals. Perform each exercise for 40 seconds of work, followed by 20 seconds of rest. Repeat all 9 exercises x2 sets. You’ll end the workout with a 4-minute AMRAP (repeating 4 dumbbell exercises from the workout in as many rounds as possible).
• Pregnancy/Postpartum Friendly: Follow the modifier in the workout as needed.

2. 7 Best Strength Training Exercises

• Equipment: Medium-to-Heavy Set of Dumbbells
• Workout Format: 7 full-body strength exercises are done in timed intervals. Perform each exercise for 45 seconds of work, followed by 15 seconds of rest. Repeat all 7 exercises x3 sets.
• Pregnancy/Postpartum Friendly: Follow the modifier in the workout as needed.

3. 35-Minute Full-Body Circuit Workout

• Equipment: Medium-to-Heavy Set of Dumbbells
• Workout Format: This workout combines 3 full-body circuits done in timed intervals. Each circuit has an upper-body exercise, lower-body exercise, core exercise and cardio exercise. Perform each exercise for 40 seconds of work, followed by 20 seconds of rest. Repeat each circuit x2 sets.
• Pregnancy/Postpartum Friendly: Follow the modifier in the workout as needed.

4. 30-Minute Full-Body Dumbbell Workout

• Equipment: Medium-to-Heavy Set of Dumbbells
• Workout Format: This workout combines 2 strength circuits and 1 HIIT finisher. Complete each strength exercise for 40 seconds of work, followed by 15 seconds of rest. Complete each HIIT exercise for 30 seconds of work, followed by 15 seconds of rest. Repeat the strength circuits x3 sets and the HIIT finisher x1 set.
• Pregnancy/Postpartum Friendly: Follow the modifier in the workout as needed.

5. 30-Minute Full-Body Workout At Home

• Equipment: Medium-to-Heavy Set of Dumbbells
• Workout Format: This workout combines 3 full-body circuits with 4 exercises per circuit. Complete each exercise in timed intervals: 40 seconds of work, followed by 20 seconds of rest. Repeat each circuit x2 sets.
• Pregnancy/Postpartum Friendly: Modify core exercises as needed or sub this 10-Minute Pregnancy Ab Workout in place of the core exercises.

6. Dumbbell HIIT Workout (35-Minute Supersets)

• Equipment: Medium-to-Heavy Set of Dumbbells
• Workout Format: 8 dumbbell HIIT exercises are done in a time drop format. Perform set 1 for 40 seconds of work, followed by 20 seconds of rest. Perform set 2 for 30 seconds of work, followed by 15 seconds of rest. Finally, perform set 3 for 20 seconds of work, followed by 10 seconds of rest.
• Pregnancy/Postpartum Friendly: Take low-impact modifications as needed and add an incline to push-ups and burpees.
  

7. 20-Minute Full-Body Strength (No Repeats and No Jumping)

• Equipment: Medium-to-Heavy Set of Dumbbells
• Workout Format: Perform 12 circuits with 2 moves per circuit. These exercises are completed in timed intervals: 40 seconds of strength training, immediately followed by 20 seconds of a strength burnout. Take 20 seconds of rest between circuits.
• Pregnancy/Postpartum Friendly: Slow down and take modifications as needed.

8 Best Compound Exercises

1. Squat

Targets: Lower body – glutes, quadriceps, hamstrings, hips and core.

2. Deadlift

Targets: The posterior chain or backside of the body. Specifically targeting the hamstrings, glutes, hips, calves, lower back and core.

3. Lunge

Targets: Legs, glutes, quads, hamstrings, hips, thighs and core.

4. Push-Up

Targets: Chest, shoulders, triceps, back, abs and core muscles.

5. Pull-Up

Targets: Upper and lower back – latissimus dorsi (lats), erector spinae, trapezius (traps), biceps, pectoralis major and minor (chest) and core.

6. Back Row

Targets: Latissimus dorsi (or lats; the largest back muscle known for its large, flat “V” shape).

7. Tricep Dip

Targets: The lateral and medial heads of your triceps and core.

8. Overhead Press

Targets: Both the anterior and lateral heads of the deltoid, rear delts, triceps and upper back muscles.

What Are Compound Workouts and Exercises?

As a fitness trainer and mom, I’ve learned that my workouts have to work as hard as I do. Between school drop-offs and nap-time windows, I rely on exercises that deliver the biggest strength benefits in the least amount of time. That’s why compound dumbbell exercises form the foundation of my routine. These are multi-joint movements that engage several major muscle groups at once, helping me build strength that actually supports daily life (carrying kids, lifting groceries or tackling the endless tasks of motherhood).

When I design workouts, I focus on the major muscle groups that target full-body strength: glutes, quads, hamstrings, chest, shoulders, back, arms and core. Compound movements naturally target these areas together, making them efficient for busy women training at home. I love compound leg exercises like squats, deadlifts, lunges and hip thrusts, as well as compound arm exercises like push-ups, pull-ups, bent-over rows and presses. Each of these strengthens multiple muscle groups at once, which keeps my workouts simple but effective.

Deadlifts are one of the most effective compound movements because they recruit so many muscles at once and translate directly into everyday functional strength. But truly, the most effective exercise is always the one that someone can perform consistently and confidently. I use a variety, like goblet squats, Romanian deadlifts, push-ups and dumbbell rows, that are accessible for any fitness level. Whether you are a beginner working out at home, pregnant or postpartum, compound exercises are for you.

Ideally, you’d add compound movements to your training routine 2-4 times per week. A focused 20-30 minutes is enough to build strength and muscle tone without feeling overwhelmed. Some weeks, I follow a lower-body day, upper-body day and full-body day. Other weeks, especially when life feels extra chaotic, I stick to 2-3 full-body sessions built around my go-to lifts. Both approaches support functional fitness, mobility and long-term strength.

Benefits of Compound Exercises

One of the biggest benefits of incorporating compound exercises is how efficiently they build full-body strength. These exercises recruit multiple muscle groups rather than a single, specific muscle group. That level of muscle engagement makes the body work harder, which improves strength and coordination at the same time. Instead of isolating a small muscle, I’m training my body to function as a connected system, which carries over into better balance, posture, range of motion, and fewer muscle imbalances and aches during daily tasks.

Compound exercises also create an ideal environment for muscle growth. Because they involve large muscle groups working together, they generate more tension, allow you to lift heavier loads and often increase your heart rate as well. These are the 2 key factors for building stronger, more defined muscles. This is why a few well-chosen compound movements can transform a workout. They stimulate the body more effectively than a handful of isolated exercises, and they do it in much less time. For any woman juggling work, family or a busy home life, that efficiency can’t be beat.

What I love most is how these movements build confidence. As strength improves, everyday activities start feeling lighter and easier. Carrying kids on my hip, lifting a heavy box or stepping onto a stool feels more controlled and supported. That’s functional fitness at its core: training in a way that enhances the way I live my life, not just the way I look in a mirror.

FAQs

Let’s Get Stronger Together 

Compound exercises are multi-joint movements that work several major muscle groups at once, making them efficient for muscle building – especially for busy women who need workouts that deliver real results in a limited time. Moves like squats, deadlifts, lunges, push-ups and rows improve balance, posture, coordination and everyday functional strength while also creating the ideal conditions for increasing muscle mass. Just 2-4 focused sessions per week can make daily tasks feel easier and help you feel stronger and more capable.

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