{"id":12133,"date":"2020-11-26T23:11:39","date_gmt":"2020-11-26T23:11:39","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=12133"},"modified":"2025-10-09T22:26:56","modified_gmt":"2025-10-09T22:26:56","slug":"compound-exercises-for-weight-loss","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/","title":{"rendered":"7 of the Best Compound Exercises for Weight Loss"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#What_Are_Compound_Exercises\" >What Are Compound Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#Why_Are_Compound_Exercises_Good_for_Weight_Loss\" >Why Are Compound Exercises Good for Weight Loss?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#They_Require_More_Energy_to_Perform\" >They Require More Energy to Perform<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#They_Build_Muscle\" >They Build Muscle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#They_Boost_Your_Metabolism\" >They Boost Your Metabolism<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#7_Best_Compound_Exercises_for_Weight_Loss\" >7 Best Compound Exercises for Weight Loss\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#1_Deadlifts\" >1. Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#2_Squats\" >2. Squats\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#3_Bench_Press\" >3. Bench Press\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#4_Pull-Ups\" >4. Pull-Ups\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#5_Shoulder_Press\" >5. Shoulder Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#6_Renegade_Row\" >6. Renegade Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#7_Resistance_Band_Seated_Row\" >7. Resistance Band Seated Row\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#More_Benefits_of_Compound_Exercises\" >More Benefits of Compound Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#Improved_Muscle_Coordination\" >Improved Muscle Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#Enhanced_Functional_Strength\" >Enhanced Functional Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#Time_Efficiency\" >Time Efficiency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#Boosted_Hormonal_Response\" >Boosted Hormonal Response<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#Increased_Flexibility_and_Mobility\" >Increased Flexibility and Mobility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#Enhanced_Core_Strength\" >Enhanced Core Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#Greater_Bone_Density\" >Greater Bone Density<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#Do_compound_movements_burn_belly_fat\" >Do compound movements burn belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#Which_compound_movement_burns_the_most_calories\" >Which compound movement burns the most calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#What_are_the_negatives_of_compound_exercises\" >What are the negatives of compound exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#What_happens_if_you_only_do_compound_exercises\" >What happens if you only do compound exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#How_many_times_a_week_should_I_do_compound_exercises\" >How many times a week should I do compound exercises?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">For many of us, weight loss means spending hours on the treadmill or elliptical machine. But there are more efficient ways to get your <a href=\"https:\/\/betterme.world\/articles\/calories-burned-by-heart-rate\/\">heart rate<\/a> up and burn fat.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Exercises_For_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compound exercises, which involve multiple muscle groups and joints working together, offer a great way to challenge your body and maximize your time at the gym.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They&#8217;re part of what&#8217;s known as functional training, which helps mimic real-life movements and improve overall strength and coordination. They also have a higher calorie burn than isolation exercises as they require more energy and effort to perform.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So if you&#8217;re looking for an effective way to lose weight, here are seven of the best compound exercises that should be part of your workout routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Compound_Exercises\"><\/span><b>What Are Compound Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Compound exercises are multi-joint movements that involve using more than one muscle group at a time. They are often referred to as &#8220;big&#8221; or &#8220;complex&#8221; exercises as they require the use of large muscle groups such as those in your legs, chest, and back (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/post\/get-bigger-faster-and-stronger-with-compound-exercises\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of compound exercises include squats, <a href=\"https:\/\/betterme.world\/articles\/benefits-of-deadlifts\/\">deadlifts<\/a>, bench presses, pull-ups, and rows. These exercises involve multiple joints working together simultaneously, which engages more muscles and leads to a greater calorie burn.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Exercises_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">There are two types of compound exercises:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Single-move compound exercises<\/b><span style=\"font-weight: 400;\">: These are exercises that work multiple muscle groups but involve one primary movement. For example, a squat engages your glutes, hamstrings, and quads while primarily targeting your lower body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Multi-move compound exercises<\/b><span style=\"font-weight: 400;\">: These are exercises that combine two or more single-move compound exercises into one fluid movement. A good example is a squat to <a href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/\">overhead press<\/a>, which combines a squat and an overhead press into one movement, engaging your entire body.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Are_Compound_Exercises_Good_for_Weight_Loss\"><\/span><b>Why Are Compound Exercises Good for Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Compound exercises are highly effective for weight loss as they require more energy to perform, they build muscle over time, and they boost metabolism.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"They_Require_More_Energy_to_Perform\"><\/span><b>They Require More Energy to Perform<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Compared to isolation exercises, compound exercises require more energy and effort to perform.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As multiple muscle groups are working together, your body must work harder to execute the movements (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This leads to a higher calorie burn and a greater demand for oxygen, which helps boost your metabolism, even after you&#8217;ve finished your workout.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"They_Build_Muscle\"><\/span><b>They Build Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you apply resistance to your muscles, such as when <a href=\"https:\/\/betterme.world\/articles\/calories-burned-lifting-weights-for-30-minutes\/\">lifting weights<\/a> during compound exercises, tiny tears occur in the muscle fibers. This leads to muscle growth and strength gains over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4637912\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The more lean muscle mass you have, the higher your resting metabolic rate will be (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14692598\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). This means that even when you&#8217;re at rest, your body will burn more calories to maintain your muscle mass.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"They_Boost_Your_Metabolism\"><\/span><b>They Boost Your Metabolism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As compound exercises work multiple muscle groups and require more energy, they also have a greater impact on your metabolism (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Your metabolism is the process through which your body converts food into energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK546690\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The high energy demand of these exercises elevates your heart rate and oxygen consumption, both during and after your workout. This phenomenon, which is known as excess post-exercise oxygen consumption (EPOC) (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5008\/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14599232\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">), means that your body continues burning calories at an increased rate even after you&#8217;ve left the gym.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Exercises_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Interface-Banner-gym-workout-women-3.png\" \/><\/a><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=compound_exercises_for_weight_loss\">propel your weight loss journey <\/a> into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7_Best_Compound_Exercises_for_Weight_Loss\"><\/span><b>7 Best Compound Exercises for Weight Loss\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You now have a better understanding of the benefits of these multi-joint movements, so here are some of the best compound exercises for weight loss you can try at home or the gym:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Deadlifts\"><\/span><b>1. Deadlifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a well-known exercise that works your hamstrings, glutes, back, and many other muscle groups.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to do deadlifts:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, stand with your feet hip-width apart. While bending your knees, reach down and grab your dumbbells or barbell, whichever you\u2019re using. If you\u2019re using dumbbells, you can use a neutral or overhand grip. With a barbell, beginners should start with an overhand grip, while more experienced lifters will often utilize a hook grip or a mixed grip, as this increases grip strength and allows you to pull more weight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beginners should typically start with a conventional deadlift setup, hands outside of your feet when gripping the barbell (or dumbbells). With this setup, your hands should be approximately shoulder width apart, while your feet are slightly narrower.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at your hips while keeping a neutral spine with a slight lumbar lordosis. It\u2019s important that you keep your neck in a neutral (straight) position throughout the movement. Many beginners (and experienced athletes) tend to want to look up during a deadlift. While you can often get away with this with lighter weights, it\u2019s a bad habit to get into as you become stronger. Neck extension during a heavy pull can increase your chance of injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your spine locked in neutral, your shoulder blades squeezed back, your core engaged, and lift the weight at a rate that your hips and knees extend at an equal pace. You shouldn\u2019t straighten your knees and then pull yourself up to standing as this provides increased stress on your lower back while underutilizing the large, strong muscle groups of the lower extremities.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should breathe out as you pull the weight up and breathe in as you let the weight back down to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While deadlifts can be performed at higher rep ranges as a beginner, you should be using light weights and focusing on mastering the movement pattern, and you\u2019ll most likely want to decrease reps per set as you become stronger due to how taxing this exercise is on the central nervous system.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Exercises_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11.png\" \/>\u00a0<\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Squats\"><\/span><b>2. Squats\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squats primarily work the glutes, quads, and hamstrings. They also work the back muscles and core.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to do squats:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, stand with your feet at a stable and comfortable distance apart. For most people, this is hip-width to shoulder-width apart, but some may find it more comfortable to be a little narrower or a little wider based on their anatomical structure. Keep your toes pointed straight forward or slightly turned out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself down as if going to sit down in a chair. You should hinge at your hips so your butt moves backward and down simultaneously. Your torso shouldn\u2019t be straight up and down as you squat. Keep your feet flat on the floor the whole time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensuring you keep your spine neutral and shoulder blades back throughout the movement, lower yourself as low as you can while maintaining proper form and alignment. A good goal for beginners is to squat to a depth where the thighs are parallel to the floor at the bottom of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand back up to the starting position. Breathe in as you go down and breathe out as you come back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For beginners performing bodyweight or light-weighted squats, you can incorporate higher rep ranges to perfect the movement pattern. As you increase weight, you may want to decrease your reps per set due to the high metabolic demand of this exercise.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Exercises_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3.png\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Bench_Press\"><\/span><b>3. Bench Press\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is an exercise that primarily works the chest, shoulders, and triceps.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to perform a bench press:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A bench press can be performed with a barbell or dumbbells. Start by lying flat on the bench with your feet flat on the ground. If you\u2019re using a barbell from a racked position, you should position yourself so your eyes are directly under the bar.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the barbell with your hands slightly wider than shoulder-width apart. This grip width should ensure your forearms are perpendicular to the ground at the bottom of the movement.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with the weight directly above your chest with your elbows straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar at a controlled pace toward your lower chest or upper abdomen (depending on your body type and proportions).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lightly tap the bar or dumbbells to your body, then press back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should inhale as you lower the weight and exhale as you press the weight up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.\u00a0<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/thigh-workouts\/\"><i>Thigh Workout Guide: 7 Effective Exercises for Building Leg Strength<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Pull-Ups\"><\/span><b>4. Pull-Ups\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These primarily work the lats and biceps.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to do a pull-up:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand directly underneath a pull-up bar, reach up, and grip the bar with your palms facing away from you at shoulder-width or slightly wider.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your body upward as you bend your elbows and engage your back muscles. Keep your core engaged throughout and maintain a neutral spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim to bring your chin above the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back to the starting position in a slow and controlled manner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should inhale while you lower and exhale as you pull yourself up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_Shoulder_Press\"><\/span><b>5. Shoulder Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The shoulder press primarily works your shoulders and triceps.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to do a shoulder press:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While standing, hold a barbell or dumbbells with an overhand grip and your hands approximately shoulder-width apart. The weight should be resting on top of your anterior deltoids.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your knees straight, tighten your core and press the weight straight overhead, making sure not to arch your back. Any sagittal plane (forward and backward) movement that occurs at your torso should derive from your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lock the weight out overhead with your elbows fully extended, then lower the weight back down to the starting position in a controlled manner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should inhale during the lowering of the weight and exhale when you press the weight overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Exercises_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9.png\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Renegade_Row\"><\/span><b>6. Renegade Row<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This multi-joint movement is known for working the back, biceps, and core.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to do a renegade row:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to the workout, you should use a light weight and\/or perform from a kneeling position.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, get into the push-up position with your hands gripping a pair of dumbbells directly under your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet shoulder-width apart or wider to ensure a stable base of support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While maintaining square hips and shoulders, pull the left dumbbell up toward your rib cage.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blade back without letting your hips rotate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbell back to the ground and repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You should keep in mind that this exercise is advanced. Performing alternating shoulder taps without weight or from a kneeling push-up position are great alternatives for beginners.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Exercises_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5.png\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Resistance_Band_Seated_Row\"><\/span><b>7. Resistance Band Seated Row<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This compound movement primarily works your lats, rhomboids, and biceps.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to do it:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting down on the floor with your legs extended in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wrap a therapy resistance band underneath the curves of your feet. You should keep your back upright, chest out, and shoulders rolled back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flex your elbows and draw them back. Squeeze your shoulder blades together. Don\u2019t lean back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly extend your elbows and bring them back to the original position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps. <\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=compound_exercises_for_weight_loss\">\u00a0<\/a><\/li>\n<\/ol>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=compound_exercises_for_weight_loss\">break the vicious cycle of weight loss <\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"More_Benefits_of_Compound_Exercises\"><\/span><b>More Benefits of Compound Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In addition to weight loss, incorporating compound exercises into your workout routine has many benefits, including:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Muscle_Coordination\"><\/span><b>Improved Muscle Coordination<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Compound exercises are excellent for improving muscle coordination across different parts of the body (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Unlike isolation exercises, which target a single muscle, compound movements require the coordinated action of various muscles and joints.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This improved coordination enhances athletic performance and makes everyday tasks easier and more efficient. Better muscle coordination reduces the risk of injury by ensuring your muscles work together harmoniously.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Enhanced_Functional_Strength\"><\/span><b>Enhanced Functional Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Functional strength\u2014strength that translates into everyday activities\u2014is another key benefit of compound exercises. As these movements mimic real-life tasks such as lifting, pushing, pulling, and squatting, they prepare your body for various physical challenges you may encounter outside the gym.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Functional strength is vital for maintaining independence, especially as you age, and helps improve overall quality of life (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3578432\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Time_Efficiency\"><\/span><b>Time Efficiency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Time is often a limiting factor for many people who want to exercise. Compound exercises are exceptionally time-efficient as they target multiple muscle groups in one go (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rather than spending hours isolating each muscle, you can achieve comprehensive strength and conditioning in a fraction of the time. This efficiency is particularly beneficial for busy individuals who are looking to maximize their workouts without sacrificing effectiveness.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Exercises_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Boosted_Hormonal_Response\"><\/span><b>Boosted Hormonal Response<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Compound exercises have a profound effect on hormonal response, particularly the release of anabolic hormones such as <a href=\"https:\/\/betterme.world\/articles\/keto-testosterone\/\">testosterone<\/a> and growth hormone. These hormones play a crucial role in muscle growth, fat loss, and overall physical performance (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2020.621226\/full\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Performing compound exercises stimulates the release of these hormones, which helps you achieve your fitness goals more effectively. For lifters, this means faster gains in muscle mass and strength, which contributes to a leaner and more toned physique.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increased_Flexibility_and_Mobility\"><\/span><b>Increased Flexibility and Mobility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the often-overlooked benefits of compound exercises is the increased flexibility and mobility they offer. Flexibility refers to the range of motion around a joint, while mobility encompasses the ability to move through a full range of motion efficiently and effectively (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/Fulltext\/2016\/09000\/Flexibility_Exercises_and_Performance.4.aspx\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compound exercises typically involve complex, multi-joint movements that require a great deal of both flexibility and mobility (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). For example, exercises such as lunges or deadlifts stretch and strengthen the muscles simultaneously, which promotes better joint mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Improved flexibility and mobility are essential for preventing injuries, enhancing athletic performance, and ensuring muscles and joints function optimally (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/stretching\/art-20047931\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). For lifters, this translates to a better capacity for executing various exercises correctly, minimizing the risk of strain or injury.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Exercises_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Enhanced_Core_Strength\"><\/span><b>Enhanced Core Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strengthening the core is another substantial benefit of engaging in compound exercises. Unlike isolation exercises that target specific muscles, compound movements often involve the core to stabilize the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, exercises such as squats, deadlifts, and rowing actions inherently activate the core muscles as they work to maintain balance and posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A strong core is essential for overall stability and helps in virtually every physical activity, from lifting weights to daily tasks such as bending and twisting. Core strength also contributes to reduced back pain and increased power in other movements (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/fulltext\/2008\/01000\/core_stability_exercise_principles.14.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For lifters, enhanced core strength provides a solid foundation for improved performance and safer lifting practices.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Greater_Bone_Density\"><\/span><b>Greater Bone Density<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Resistance exercises are particularly beneficial for improving bone density, a critical factor for long-term musculoskeletal health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6279907\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weight-bearing compound movements, such as squats, lunges, and overhead presses, place stress on the bones, which stimulates bone growth and strengthens the skeletal system. This is particularly important for preventing osteoporosis and fractures, particularly as you age (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6279907\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Improved bone density means the structural support for muscles and tissues becomes more robust, which reduces the likelihood of bone-related injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45504\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For lifters, greater bone density supports heavier lifts and enhances overall body resilience and longevity in their fitness journey.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/best-glute-exercises\/\"><i>10 Best Glute Exercises To Add To Your Routine and Why<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Exercises_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_compound_movements_burn_belly_fat\"><\/span><strong>Do compound movements burn belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Compound movements don&#8217;t target belly fat (no exercise does), but they contribute to calorie burn and can help with overall fat loss. As you continue engaging in compound exercises and reduce your overall body fat percentage (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2017.01105\/full\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">), you\u2019ll eventually see a reduction in belly fat.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_compound_movement_burns_the_most_calories\"><\/span><strong>Which compound movement burns the most calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Compound exercises that are known to burn a significant amount of calories include the deadlift, squat, and rowing movements. These exercises require the use of multiple muscle groups and are typically performed with heavy weights, which makes them effective calorie-burning compounds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exactly how many calories you burn during these exercises will depend on a variety of factors such as intensity and duration.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_negatives_of_compound_exercises\"><\/span><strong>What are the negatives of compound exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The negatives of compound exercises are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They may neglect certain muscle groups if you don\u2019t incorporate enough variety in your routines. However, this is true of any type of exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Learning and maintaining proper form and technique is often more complex than for isolation exercises due to the inclusion of multiple moving joints in conjunction with one another.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some individuals may find compounds to be too physically demanding and prefer isolation exercises.<\/span><\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_happens_if_you_only_do_compound_exercises\"><\/span><strong>What happens if you only do compound exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Compound exercises are the most effective variation of strength training exercises for developing overall strength and functional fitness (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2017.01105\/full\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Realistically, you can exclusively perform a variety of compound exercises in your strength training routine and achieve terrific results. Many people like to incorporate some isolation exercises to focus on specific muscle groups that require a little extra attention, rehab from an injury, or simply because they can be fun and less physically demanding. If you incorporate isolation exercises into your routine, they should typically be performed after you have completed your compound exercises.\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The mix of compound vs isolation exercises you use in your routine should depend on your individual goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_times_a_week_should_I_do_compound_exercises\"><\/span><strong>How many times a week should I do compound exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">According to the American College of Sports Medicine, individuals should aim for at least two to three days a week of strength training, including compound exercises (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-021-01490-1\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). However, the frequency and intensity of your compound exercises will depend on your fitness goals and current level of fitness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners may start with one or two sessions a week, while experienced lifters can aim for three to four sessions. It\u2019s important to remember to allow your muscles adequate rest and recovery between workouts (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Exercises_For_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We\u2019ve outlined the definitions, benefits, and considerations associated with compound exercises, and how they may contribute to weight loss. The seven compound exercises outlined in this article are just a small sample of the seemingly endless options that are available.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compound strength training exercises provide an excellent training stimulus that promotes muscle growth, improved strength, enhanced functional capacity, and weight loss (when paired with a calorie deficit diet and other positive lifestyle factors).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure you incorporate variety into your strength training routine and place high importance on proper form, pacing, sequencing, and rest. As with any physical activity, you should consult your doctor before you start a new exercise program.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>For many of us, weight loss means spending hours on the treadmill or elliptical machine. But there are more efficient ways to get your heart rate up and burn fat.\u00a0 Compound exercises, which involve multiple muscle groups and joints working together, offer a great way to challenge your body and maximize your time at the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":61095,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,75],"tags":[167],"coauthors":[45],"class_list":["post-12133","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-weight-loss","tag-strength-training-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 of the Best Compound Exercises for Weight Loss - BetterMe<\/title>\n<meta name=\"description\" content=\"What are compound exercises? Do they really help with weight loss? The best \u2605 COMPOUND EXERCISES FOR WEIGHT LOSS \u27a4 are highlighted in this article.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 of the Best Compound Exercises for Weight Loss\" \/>\n<meta property=\"og:description\" content=\"What are compound exercises? Do they really help with weight loss? The best \u2605 COMPOUND EXERCISES FOR WEIGHT LOSS \u27a4 are highlighted in this article.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-09T22:26:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Compound-Exercises-For-Weight-Loss_-Strength-Training-For-Weight-Loss-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"7 of the Best Compound Exercises for Weight Loss\",\"dateModified\":\"2025-10-09T22:26:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/\"},\"wordCount\":2677,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Compound-Exercises-For-Weight-Loss_-Strength-Training-For-Weight-Loss.png\",\"keywords\":[\"Strength Training for Weight Loss\"],\"articleSection\":[\"Fitness\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">For many of us, weight loss means spending hours on the treadmill or elliptical machine. But there are more efficient ways to get your <a href=\\\"https:\/\/betterme.world\/articles\/calories-burned-by-heart-rate\/\\\">heart rate<\/a> up and burn fat.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Compound exercises, which involve multiple muscle groups and joints working together, offer a great way to challenge your body and maximize your time at the gym.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">They're part of what's known as functional training, which helps mimic real-life movements and improve overall strength and coordination. They also have a higher calorie burn than isolation exercises as they require more energy and effort to perform.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So if you're looking for an effective way to lose weight, here are seven of the best compound exercises that should be part of your workout routine.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Compound Exercises?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Compound exercises are multi-joint movements that involve using more than one muscle group at a time. They are often referred to as \\\"big\\\" or \\\"complex\\\" exercises as they require the use of large muscle groups such as those in your legs, chest, and back (<\/span><a href=\\\"https:\/\/www.issaonline.com\/blog\/post\/get-bigger-faster-and-stronger-with-compound-exercises\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Examples of compound exercises include squats, <a href=\\\"https:\/\/betterme.world\/articles\/benefits-of-deadlifts\/\\\">deadlifts<\/a>, bench presses, pull-ups, and rows. These exercises involve multiple joints working together simultaneously, which engages more muscles and leads to a greater calorie burn.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source= ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/\",\"name\":\"7 of the Best Compound Exercises for Weight Loss - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/compound-exercises-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Compound-Exercises-For-Weight-Loss_-Strength-Training-For-Weight-Loss.png\",\"dateModified\":\"2025-10-09T22:26:56+00:00\",\"description\":\"What are compound exercises? 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But there are more efficient ways to get your <a href=\"https:\/\/betterme.world\/articles\/calories-burned-by-heart-rate\/\">heart rate<\/a> up and burn fat.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Compound exercises, which involve multiple muscle groups and joints working together, offer a great way to challenge your body and maximize your time at the gym.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">They're part of what's known as functional training, which helps mimic real-life movements and improve overall strength and coordination. They also have a higher calorie burn than isolation exercises as they require more energy and effort to perform.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So if you're looking for an effective way to lose weight, here are seven of the best compound exercises that should be part of your workout routine.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Compound Exercises?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Compound exercises are multi-joint movements that involve using more than one muscle group at a time. They are often referred to as \"big\" or \"complex\" exercises as they require the use of large muscle groups such as those in your legs, chest, and back (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/post\/get-bigger-faster-and-stronger-with-compound-exercises\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Examples of compound exercises include squats, <a href=\"https:\/\/betterme.world\/articles\/benefits-of-deadlifts\/\">deadlifts<\/a>, bench presses, pull-ups, and rows. 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