Combine compound moves for a shorter workout

Combine compound moves for a shorter workout

Compound exercises are great for getting more benefit from your workout. These exercises work groups of muscles together, keeping you in balance and adding more overall strength.

Compound exercises really make you fit for everyday life – but how can you do them and save time?

The answer is to turn compound into combination. This means that you link the exercises together and this is where combination fitness really comes into its own. Think of the concept as creating an exercise ‘dance routine’, letting moves flow into each other. This means no gaps in the workout and so makes the absolute best use of your time.

Don’t worry if dance and music isn’t your thing, these moves can also be done in peaceful silence!

What kind of moves should you be doing? Here are some suggestions, complete with videos and pictures.

Don’t slack on your technique despite the short workout – you still need to take care to avoid injury.


It all starts with the Burpee. The Burpee move targets all your muscles and gets your blood pumping, so it’s a complete exercise in itself. Unsurprisingly, they’re not easy if you want to do them properly.

Here’s how it’s done:


  • Stand up.
  • Squat.
  • Hands on the floor, jump your feet back into the press-up position.
  • Do a press-up.
  • Pull your feet back into the squat position.
  • Jump up and reach for the sky!



Start with these quick and simple combination exercises. They may look easy, but they’ll give you a full and efficient workout.


Really tight for time? Try this five minute circuit for fast results from serious effort. Remember that you still need to allow time to warm up and cool down. However this fast circuit should still fit easily into the most truncated of lunch breaks.


You don’t even need to be in the gym to get your compound exercise routine going. Here is a front-garden workout that exercises the whole body.

Simple moves combining to give a comprehensive and quick workout – combo moves have to be the way to go.


The Author

Jessica Ward

Jessica lives in South West London. Boxercise, yoga, pilates, weight training and long distance running are her main interests.


Clare R.
21 March 2015

Clare R.

I did the front-garden workout today (in the back garden). Feel much better for it and it really didn't take long.

Sasha B.
18 March 2015

Sasha B.

Good old fashioned burpees! i always knew they were all we needed. Try doing them with some wrist and ankle weights too.

Matthew C.
18 March 2015

Matthew C.

Push ups with rows - a real killer that works quick

craig t.
16 March 2015

craig t.

My partner does ;lots of 'garden workouts' which she claims is all she needs. Personally, I need the discipline of the gym.

Olga N.
14 March 2015

Olga N.

Love the front-garden workout!! That's definitely being tried once the sun comes out here.

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