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3 compound moves for a fast workout

3 compound moves for a fast workout

Compound exercises move multiple muscle groups at once. When you’re short of time, these are the best moves to get quick results.

Try these three moves for a super-fast workout:


Start by laying on the floor with dumbbells or a barbell in your hands. Raise the dumbbells a few inches about your chest and then press up to the sky.

When the weight is at the top, lift your legs from the ground keeping them straight, until your arms and legs are parallel to each other.


Standing with your feet hip-width apart, carefully bend at the waist and put your hands on the floor.

Ensure that you are keeping your core tight and stable, and walk your hands down and out until you are in the plank position.

From the plank position lower to a push up and then walk your hands back to your feet and repeat.


Start in the push-up position and make sure you have a dumbbell in each hand.

Spread your feet apart a little to gain more control and balance over your body and then lower down into the bottom of a push-up and raise back up to the starting position.

At the top of your push-up, bring the right arm back so that your hand is close to your armpit while keeping it close to your side and still holding the dumbbell. Your elbow should be pointed straight up to the ceiling.

Lower down and repeat on the other side, alternating which dumbbell you lift.

the author

Laura Briggs

Laura is a fitness writer who loves running ultra marathons. In addition to training for her epic runs she finds time for strength training, Pilates and Yoga. .