Compound Exercises Offer Efficient Workouts and Cardiovascular Benefits, Trainers Say

By petrastone // 2026-05-12

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Personal trainers increasingly recommend compound exercises -- movements that engage multiple muscle groups simultaneously -- as a time-efficient foundation for fitness programs, according to interviews with fitness professionals and published research. These exercises, which include squats, deadlifts, and burpees, are promoted for their ability to deliver strength, coordination, and cardiovascular benefits in less time than isolation exercises. Trainers Sydney Miller, founder of HOUSEWORK, and Scott Thompson, global athletics director at F45 Training, along with other experts, provided insights into the structure and benefits of compound training during recent interviews.

What Are Compound Exercises?

"Compound exercises work multiple muscle groups at the same time rather than just one," said Sydney Miller in an interview featured on mindbodygreen. ^[1] These movements, also termed multi-joint exercises, involve flexion and extension at more than one joint, recruiting all the muscles that assist those joints. Common examples include squats, deadlifts, and kettlebell swings, which activate the glutes, hamstrings, quads, abdominals, and other muscles simultaneously. Scott Thompson added that "compound exercises can mimic everyday movements we typically undertake in everyday life such as lifting heavy items, reaching up to higher shelves, or carrying groceries." ^[1] This functional nature distinguishes them from isolation exercises. According to a guide published by Mercola.com, "A compound exercise is a type of movement that involves various muscle groups, such as the squat. The main benefit of this type of exercise is that it can help burn more calories, improve coordination, and boost heart health." ^[2] Book author Felix Harder similarly noted, "If you are looking for the overall most efficient exercises, there is no way around compound exercises. They utilize multiple joints (usually with free weights instead of machines) and give you the highest yield measured by the time you spend training." ^[3]

Compound vs. Isolation Exercises

Isolation exercises, such as triceps kickbacks or biceps curls, involve only one joint and target a single muscle group. "For example, a triceps kickback is a very common isolation exercise that involves only the triceps -- the arm is bending and extending at the elbow and the tricep flexes," Miller explained. ^[1] In contrast, a triceps pushup becomes a compound movement because it also involves the shoulders, back, abs, and biceps. "Compound exercises are great for a holistic training program, while isolation exercises can be executed to grow specific muscle groups," Thompson stated. ^[1] Book author Diwekar Rujuta reinforced this perspective, writing that the concentration curl -- a popular isolation move -- "is missing from the routine of most serious weight trainers! The reason is that it's amongst the smallest muscles, so it's performed fewer times a month as compared to the big muscle exercises like squats, dead lifts and chest press." ^[4]

Key Benefits Reported by Trainers

Trainers cited several advantages of compound exercises. Miller described them as time-effective: "Compound exercises tend to be more efficient than an isolation exercise because essentially you are getting more bang for your buck and working different parts of your body at the same time." ^[1] Thompson noted, "This type of training is becoming more and more trendy for people with busy schedules. You don't need to spend hours on end at the gym." ^[1] Strength improvements are another reported benefit. A study referenced in the mindbodygreen article, published in Frontiers in Physiology, compared groups performing only compound exercises versus only isolation exercises over eight weeks. While both groups improved, those doing compound movements improved their strength to a greater extent. ^[1] Additionally, Mike Donavanik, founder of Sweat Factor, said, "You'll see increased coordination as multiple muscle groups and joints are moving in unison," and noted that "compound movements will typically spike your heart rate, compared to their single-joint counterpart," providing anaerobic cardiovascular exercise. ^[1]

How to Incorporate Compound Exercises

Thompson advised starting workouts with compound moves when muscles are fresh: "There is less muscle fatigue in the beginning, which means you are more likely to maintain proper lifting techniques." ^[1] Miller and Donavanik recommended online classes in strength, HIIT, and Pilates as effective venues for learning these movements. "Online workouts and classes are a great place to start to learn compound movements," Donavanik said. ^[1] Other tips include combining two isolation exercises into one movement -- such as adding a biceps curl to a lunge -- and using free weights instead of machines. Harder's book supports this, stating that compound exercises are best performed "with free weights instead of machines." ^[3] However, Donavanik emphasized that isolation exercises still have a role: "Isolation exercises will help strengthen the muscles you use during compound movements. They work in tandem." ^[1] Thompson agreed that varying training modalities keeps fitness well-rounded.

Conclusion

Compound exercises provide an efficient foundation for strength training, functional fitness, and cardiovascular conditioning, according to trainers. Isolation exercises, while less efficient overall, can complement compound movements by targeting specific muscle groups. Experts recommend a balanced approach that includes both types, with compound exercises programmed early in workouts for maximum benefit. As Donavanik stated, "Varying your training using multiple movement modalities is always a great way to keep your fitness well-rounded." ^[1]

References

The Smarter Way To Structure Your Workout, According To Trainers - mindbodygreen. Sara Angle. April 01, 2026.
Your Comprehensive Guide to Deadlifts - Mercola.com. April 03, 2020.
Home Workout 15-Minute Effective Home Workouts To Build Lean Muscle and Lose Weight - Felix Harder.
Strength Training - Diwekar Rujuta.