If you want a workout combining strength training and cardio, look no further than these seven exercises. Each of these moves is a compound exercise that works multiple muscles simultaneously and improves overall body coordination. So, if you’re looking for an all-over body workout, try some of these out!
1.Squats
Squats are excellent and are your best friend when it comes to compound exercises. They’re great for your legs, hips, and core—the three areas that usually need the most attention in any workout routine. Plus, squats can be done with or without weights, (so you can modify the intensity depending on your fitness level).
Squats work several muscles at once: Your glutes will get a fantastic workout as they stabilize your pelvis during the movement; your hamstrings will fire up to keep you from falling forward, and your lower back muscles, core, and quads have to engage hard to keep you upright with proper posture throughout your squatting motion. Because of this multiple-muscle focus, squats also burn more calories over time than exercises that isolate one muscle group only (like leg extensions for example).
2.Lunges
Lunges are one of the best total-body exercises because they work your glutes, quads, calves and hamstrings — plus, your core and shoulder muscles get in on the action. A little lunging is good for everybody, from beginners to advanced exercisers.
If you’re new to working out or injured, it may be difficult at first to go straight into a deep lunge position with proper form. That’s totally OK!
3.Burpees
Burpees are a full-body exercise that uses the entire body to complete. They’re highly effective at increasing muscle endurance, strengthening your heart and lungs, and reducing stress levels. If you don’t know what a burpee is, it’s a squat thrust followed by a push-up (a perfect combination of strength and cardio). In short: Burpees are super awesome!
Here’s how to do them correctly, according to HealthLine:
- Start in a squat position with your knees bent, your back straight, and your feet about shoulder-width apart.
- Lower your hands to the floor in front of you, just inside your feet.
- With your weight on your hands, kick your feet back, so you’re on your hands and toes and in a push-up position.
- Keeping your body straight from head to heels, do one push-up. Remember not to let your back sag or stick your butt in the air.
- Do a frog kick by jumping your feet back to their starting position.
- Stand and reach your arms over your head.
- Jump quickly into the air, so you land back where you started.
- As soon as you land with knees bent, get into a squat position and do another repetition.
Try doing ten reps for a good workout or 20 reps for an excellent exercise! If you’re feeling extra ambitious (and want to work even harder), try adding some resistance by carrying light dumbbells or wearing ankle weights while performing them. This will build your muscle mass faster than regular burpees without any added weight!
4. Planks
The plank is a full-body exercise that can be modified for beginners and experts alike. The most basic form of this exercise is perfect for beginners because it uses all four limbs equally to stabilize your body weight.
Here is how to do the standard plank, according to Greatist:
- Plant hands directly under shoulders (slightly wider than shoulder-width) like you’re about to do a push-up.
- Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
- Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
- Hold the position for 20 seconds. Hold your plank for as long as possible without compromising your form or breath as you get more comfortable with the move.
The plank can be done at home or in the gym, but when you’re just starting, don’t try holding it for too long—start with just a few seconds! You can work up to holding an unmodified plank longer over time; plenty of modifications are available if you want something more challenging than what’s described here, like the side plank.
5. Spiderman Planks
The spiderman plank is a variation of the traditional plank that activates more muscles than just your abs. This exercise also works your shoulders, arms, back, and core so you can get a full-body workout quickly. You’ll want to keep both feet off the floor as you hold this position—like Spiderman!
Here is how to do it, according to Openfit:
- Start in a forearm plank position with your elbows underneath your shoulders, and feet about hip-width apart. Engage your core, squeeze your glutes, and make sure your neck is in line with your spine so that there is a straight line from your head to your heels.
- Keeping your hips as level as possible, bend your right leg to bring your right knee as close as possible toward your right elbow. Pause, and then step back to the plank position.
- Repeat on your left side, bringing your left knee up to your left elbow.
- Continue alternating sides until all reps are complete.
6. Battle Ropes
Using battle ropes is one of the most effective total body workout methods out there. There are many benefits to using battle ropes, including:
- Increased power and endurance in your arms, back and shoulders
- Increased core strength and stability
- Explosive power is generated from the legs, hips and core during each exercise
7.Medicine Ball Slams
Medicine ball slams are cardio exercises that strengthen and build muscles throughout your body — especially in your core and upper body. To start, you need either a medicine ball or a weighted ball (the latter being heavier). You can do them with a partner or by yourself; however, we recommend finding someone to throw the medicine ball back to you so that you’re less likely to injure yourself by dropping it on your foot.
These seven exercises can be combined into a comprehensive workout routine with easy modifications for beginners or experts!
Bottom Line
The bottom line is this: No one exercise will give your body a total-body workout. The key to building muscle and burning fat is to mix up your activities so that you’re working all the muscles in different directions and at different intensities, as well as consuming a well-balanced diet with plenty of protein. A personal trainer can customize a workout plan that’s right for you—whether you’re looking just to get started or taking your fitness routine to another level.
What’s your all-time favourite exercise? Leave your thoughts in the comments below.
Let us stay connected in our social media accounts for more healthcare discourse. Follow us onLinkedIn, Instagram, Twitter, Pinterest, Tiktok, and Facebook now!
Really wonderful information can be found on web blog.!
I blog quite often and I seriously thank you for your information. This great article has truly peaked my interest. I’m going to take a note of your site and keep checking for new information about once a week. I subscribed to your RSS feed as well.
I love it when individuals get together and share opinions. Great site, continue the good work.
Great info. Lucky me I recently found your website by accident (stumbleupon). I’ve saved it for later!
Greetings! Very helpful advice within this post! It is the little changes which will make the biggest changes. Thanks for sharing!
Nice post. I learn something new and challenging on blogs I stumbleupon on a daily basis. It’s always interesting to read articles from other writers and practice a little something from other websites.
I absolutely love your website.. Pleasant colors & theme. Did you build this website yourself? Please reply back as I’m attempting to create my own website and would like to know where you got this from or exactly what the theme is named. Cheers!
Way cool! Some extremely valid points! I appreciate you penning this post and the rest of the site is also really good.
Way cool! Some very valid points! I appreciate you writing this post plus the rest of the site is extremely good.
Can I simply just say what a comfort to uncover an individual who really understands what they’re discussing over the internet. You certainly realize how to bring an issue to light and make it important. More people really need to read this and understand this side of the story. I was surprised you are not more popular because you definitely have the gift.
Saved as a favorite, I really like your web site!
You need to be a part of a contest for one of the most useful sites online. I am going to recommend this blog!
I quite like reading an article that will make men and women think. Also, thanks for allowing for me to comment.
I quite like reading through a post that will make people think. Also, many thanks for allowing for me to comment.
After exploring a number of the blog posts on your website, I seriously appreciate your technique of blogging. I added it to my bookmark webpage list and will be checking back soon. Please visit my website too and let me know what you think.
I couldn’t resist commenting. Very well written.
Aw, this was an extremely nice post. Taking the time and actual effort to produce a really good article… but what can I say… I procrastinate a whole lot and never manage to get anything done.
I would like to thank you for the efforts you’ve put in penning this website. I really hope to see the same high-grade blog posts by you later on as well. In fact, your creative writing abilities has encouraged me to get my very own site now 😉
May I just say what a comfort to find an individual who really understands what they are discussing on the web. You actually realize how to bring a problem to light and make it important. More people should read this and understand this side of the story. I can’t believe you are not more popular given that you certainly have the gift.
Oh my goodness! Impressive article dude! Thanks, However I am experiencing issues with your RSS. I don’t know why I cannot subscribe to it. Is there anybody having identical RSS issues? Anyone who knows the solution can you kindly respond? Thanks!!
There is definately a lot to learn about this issue. I really like all of the points you have made.
There is definately a great deal to learn about this subject. I really like all the points you made.
Hello there! This blog post couldn’t be written any better! Looking at this article reminds me of my previous roommate! He always kept preaching about this. I’ll forward this article to him. Pretty sure he will have a great read. Many thanks for sharing!
This blog was… how do you say it? Relevant!! Finally I’ve found something which helped me. Thanks a lot!
Everyone loves it whenever people come together and share opinions. Great blog, keep it up.
I was able to find good information from your blog posts.
Pretty! This has been an incredibly wonderful article. Thank you for providing this info.
I was able to find good information from your content.
I’d like to thank you for the efforts you’ve put in penning this blog. I really hope to see the same high-grade content by you later on as well. In fact, your creative writing abilities has motivated me to get my own, personal blog now 😉
I absolutely love your site.. Pleasant colors & theme. Did you develop this site yourself? Please reply back as I’m hoping to create my very own site and would like to find out where you got this from or just what the theme is named. Many thanks!
This page truly has all of the info I needed about this subject and didn’t know who to ask.
Hello there! This blog post couldn’t be written any better! Looking through this post reminds me of my previous roommate! He constantly kept talking about this. I most certainly will forward this article to him. Pretty sure he’s going to have a very good read. I appreciate you for sharing!
Everything is very open with a really clear description of the issues. It was truly informative. Your website is very useful. Thanks for sharing!
Very good blog post. I absolutely love this website. Keep writing!
This site was… how do I say it? Relevant!! Finally I have found something which helped me. Cheers!
Saved as a favorite, I really like your site.
You have made some really good points there. I checked on the internet for additional information about the issue and found most people will go along with your views on this website.
I’m very happy to uncover this great site. I want to to thank you for ones time for this particularly wonderful read!! I definitely savored every bit of it and I have you book-marked to check out new stuff in your blog.
Greetings! Very useful advice in this particular article! It is the little changes that will make the most important changes. Thanks for sharing!
You are so awesome! I do not suppose I’ve truly read through anything like that before. So good to discover someone with a few unique thoughts on this topic. Seriously.. many thanks for starting this up. This web site is something that is needed on the internet, someone with some originality.
Having read this I thought it was rather enlightening. I appreciate you taking the time and energy to put this informative article together. I once again find myself spending a lot of time both reading and commenting. But so what, it was still worth it!
There’s certainly a great deal to find out about this issue. I really like all of the points you’ve made.
I enjoy looking through an article that will make men and women think. Also, many thanks for allowing for me to comment.
Greetings! Very useful advice in this particular article! It’s the little changes that will make the greatest changes. Thanks a lot for sharing!
Everything is very open with a really clear clarification of the challenges. It was truly informative. Your website is very useful. Many thanks for sharing.
Everyone loves it when people come together and share views. Great blog, continue the good work.
I’m more than happy to find this web site. I wanted to thank you for ones time for this fantastic read!! I definitely loved every little bit of it and i also have you book-marked to check out new things in your site.
An impressive share! I have just forwarded this onto a friend who was conducting a little homework on this. And he actually bought me breakfast because I discovered it for him… lol. So allow me to reword this…. Thanks for the meal!! But yeah, thanks for spending some time to talk about this topic here on your blog.
Having read this I believed it was really enlightening. I appreciate you taking the time and effort to put this content together. I once again find myself spending a lot of time both reading and posting comments. But so what, it was still worthwhile.
Wonderful post! We are linking to this particularly great article on our website. Keep up the great writing.
An impressive share! I’ve just forwarded this onto a colleague who was conducting a little research on this. And he actually ordered me breakfast simply because I stumbled upon it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanx for spending time to talk about this matter here on your website.
I blog quite often and I really thank you for your information. Your article has really peaked my interest. I’m going to bookmark your site and keep checking for new details about once per week. I opted in for your Feed too.
Greetings! Very useful advice within this article! It is the little changes that will make the largest changes. Thanks for sharing!
Good post. I learn something totally new and challenging on sites I stumbleupon every day. It will always be interesting to read content from other writers and practice something from their websites.
Spot on with this write-up, I absolutely believe that this amazing site needs a lot more attention. I’ll probably be back again to read more, thanks for the advice!
Hi there! I could have sworn I’ve visited this site before but after going through many of the posts I realized it’s new to me. Nonetheless, I’m certainly delighted I stumbled upon it and I’ll be bookmarking it and checking back often!
Excellent post! We are linking to this particularly great post on our website. Keep up the good writing.
An impressive share! I’ve just forwarded this onto a co-worker who was conducting a little homework on this. And he in fact ordered me breakfast simply because I found it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanx for spending the time to discuss this matter here on your site.
Everyone loves it when people come together and share views. Great site, continue the good work!
May I just say what a relief to discover somebody that truly understands what they’re talking about on the internet. You actually realize how to bring an issue to light and make it important. More and more people ought to check this out and understand this side of the story. It’s surprising you are not more popular because you most certainly possess the gift.
Very nice write-up. I absolutely love this website. Keep writing!
Pretty! This has been an incredibly wonderful post. Thank you for supplying this info.
Nice post. I learn something new and challenging on websites I stumbleupon on a daily basis. It’s always exciting to read through content from other authors and use a little something from their sites.
Aw, this was an exceptionally nice post. Spending some time and actual effort to create a really good article… but what can I say… I procrastinate a whole lot and never seem to get nearly anything done.
Hello! I just want to offer you a huge thumbs up for the excellent info you have got here on this post. I’ll be coming back to your website for more soon.
I’m excited to discover this page. I need to to thank you for ones time due to this wonderful read!! I definitely loved every part of it and I have you bookmarked to see new information on your web site.
You’ve made some good points there. I checked on the web for more info about the issue and found most individuals will go along with your views on this web site.
I really like it when individuals come together and share thoughts. Great site, continue the good work.
Your style is so unique compared to other people I’ve read stuff from. Thanks for posting when you have the opportunity, Guess I will just bookmark this blog.
This page truly has all the information I needed about this subject and didn’t know who to ask.
Excellent blog post. I definitely love this website. Continue the good work!
I’m impressed, I have to admit. Rarely do I encounter a blog that’s both equally educative and amusing, and without a doubt, you have hit the nail on the head. The issue is something too few people are speaking intelligently about. I’m very happy I came across this during my hunt for something regarding this.
Right here is the perfect webpage for everyone who wants to find out about this topic. You realize a whole lot its almost hard to argue with you (not that I really will need to…HaHa). You certainly put a brand new spin on a subject that’s been written about for ages. Excellent stuff, just great.
Good article. I will be experiencing many of these issues as well..
Oh my goodness! Amazing article dude! Thank you, However I am experiencing troubles with your RSS. I don’t know why I cannot join it. Is there anyone else getting identical RSS issues? Anybody who knows the solution will you kindly respond? Thanx.
Hi there! This post couldn’t be written any better! Looking through this post reminds me of my previous roommate! He always kept talking about this. I’ll forward this information to him. Pretty sure he will have a very good read. Thanks for sharing!
Good site you have here.. It’s hard to find excellent writing like yours nowadays. I seriously appreciate individuals like you! Take care!!
Way cool! Some very valid points! I appreciate you writing this write-up and the rest of the website is very good.
I like it when folks come together and share views. Great blog, stick with it!
You need to take part in a contest for one of the highest quality blogs on the net. I most certainly will highly recommend this web site!
This page truly has all of the info I wanted about this subject and didn’t know who to ask.
This is the perfect web site for anyone who would like to find out about this topic. You understand a whole lot its almost hard to argue with you (not that I personally will need to…HaHa). You definitely put a new spin on a topic which has been written about for decades. Great stuff, just great.