10 Top Compound Exercises to Blast Fat and Build Lean Muscle

10 Top Compound Exercises to Blast Fat and Build Lean Muscle

Years ago I found myself weighing 250 pounds, constantly squeezing rolls of fat on my stomach, and just all around unhappy with myself in the mirror. Personally, I know what it feels like to suck your stomach in and wonder what it would be like to be shredded. Now, my job as a fat loss and fitness expert allows me to use my empathy and knowledge to train numerous clients and help them achieve unbelievable success in reaching their target body in my boot camps. It takes a lot of work and a lot of training. It has been proven again and again, the best training program for fat loss and lean muscle gain activates as many muscle groups of the total body in the shortest amount of time. While interval training is hands down the best protocol to use during an exercise session to build muscle and lose fat, compound movements efficiently provide total body workouts and give you an amazing boom for your buck in a single exercise.

Compound movements or combination lifts combine two or more movements performed uninterrupted and in succession into one exercise. For example, take two familiar exercises. The squat, which is notorious for its fat blasting and lean muscle packing effects. Now throw in an overhead press and the squat/press compound includes even more of your total body and becomes downright merciless. Simply put, compound movements explosively burn fat and build lean muscle because they activate more muscle in a shorter amount of time. Prioritize your personal workouts with compound movements like these instead of single joint exercises to supposedly "isolate a muscle" and your good to go. Remember this Power Body Reaction:

↑Muscles Involvedâ†"(↑Calories Burnt + ↑Muscle-Building Stimulus )â†"↑Fat Lost + ↑Muscle Gain

Confession time. I have a love-hate relationship with exercises like this. Love because of the ridiculous results they provide for fat loss, muscle building, and conditioning. Hate because they turn on that voice in my head saying, "Do you really need to do this?" and wondering whether Im laying in a pool of sweat or tears every time.

By now your saying "Get on with it. Im sold. What are these crazy exercises I need to be doing right now!?" Lets lift veil of suspense. Here is my official top 10 list of favorite exercises in the world for fat loss and lean muscle gain (in no particular order):

Exercise 1 - Power Clean + Thruster Combo - Kettlebells, Dumbbells, Bands, or Sandbags

Exercise 2 - The Swing - Kettlebells, Dumbbells, Med Balls, or Sandbags

Exercise 3 - Alternating Lunge + Curl to Press

Exercise 4 - Mountain Climber Push-ups - Valslide or Bodyweight

Exercise 5 - Woodchopper - Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

Exercise 6 - Kettlebell or Dumbbell Snatches

Exercise 7 - Turkish Get-Up + One-Arm Dumbbell Chest Press

Exercise 8 - Burpee with Overhead Press

Exercise 9 - Med Ball Snatch-Slam Combo

Exercise 10 - Single-Leg RDL + Row - Kettlebell or Dumbbell

Use my advice jack up your training by introducing these 10 powerful compound exercises we use in my boot camps to work the total body. You are guaranteed better results in less time by consistently employing these movements into your workouts. Of course its ultimately up to you to do what it takes to take your training and your body to the next level!


Lou Kristopher, CSCS, RKC is a Walnut Creek personal trainer and body transformation expert who helps his many clients discover their best shape ever by burning pounds of unwanted body fat and gaining muscle using cutting edge training techniques. Qualify for a free 1-week trial at Power Body Boot Camps by visiting