Many fitness enthusiasts turn to traditional cardio for fat loss, but research shows that compound exercises can be more effective for burning calories, preserving muscle mass, and increasing metabolism.
Compound exercises engage multiple muscle groups, leading to higher energy expenditure and a greater post-exercise calorie burn known as excess post-exercise oxygen consumption (EPOC) (LaForgia et al., 2006).
High-intensity resistance training with compound movements has also been shown to improve insulin sensitivity and promote fat oxidation more effectively than steady-state cardio (Schuenke et al., 2002).
1. Deadlifts
Deadlifts are one of the most powerful full-body exercises, activating the posterior chain, core, and upper body. This exercise significantly increases calorie burn due to the large muscle groups involved. A study by Paoli et al. (2012) found that resistance training, particularly deadlifts, led to higher energy expenditure in the hours following the workout compared to aerobic exercise.
Additionally, heavy resistance training has been shown to boost testosterone and growth hormone levels, which are critical for fat metabolism (Kraemer et al., 1990).
2. Squats
Squats engage the quadriceps, hamstrings, glutes, core, and even upper body stabilisers. The more muscle mass involved in an exercise, the greater the calorie expenditure. Research by Falcone et al. (2015) demonstrated that squats performed at high intensity elevate metabolic rate more effectively than steady-state cardio.
Moreover, heavy squatting stimulates the production of myokines, which play a role in fat oxidation and metabolic regulation (Pedersen & Febbraio, 2012).
3. Kettlebell Swings
Kettlebell swings offer a dynamic movement pattern that combines strength and cardiovascular training. A study by Farrar et al. (2010) found that kettlebell swings produce metabolic responses comparable to high-intensity sprint intervals. The ballistic nature of the exercise promotes fat loss by spiking heart rate and increasing EPOC.
Additionally, kettlebell training has been linked to improved aerobic capacity and muscular endurance, making it an excellent alternative to traditional cardio (Lake & Lauder, 2012).
4. Pull-Ups
Pull-ups, particularly weighted variations, activate the back, biceps, shoulders, and core. This multi-joint movement requires significant energy, contributing to fat loss through increased calorie burn.
Research by Westcott et al. (2009) showed that strength training exercises such as pull-ups enhance resting metabolic rate, leading to prolonged fat oxidation post-workout. Moreover, incorporating progressive overload in pull-ups can elevate muscle mass, which in turn increases daily energy expenditure (Hunter et al., 2008).
5. Thrusters (Squat to Press)
Thrusters combine a squat with an overhead press, engaging the lower and upper body in a single explosive movement. Due to the high demand on multiple muscle groups, thrusters result in a greater metabolic impact than isolated exercises.
A study by Hackett et al. (2018) found that compound movements like thrusters enhance fat oxidation and cardiovascular fitness, making them superior for fat loss when compared to steady-state cardio.
Why Compound Exercises Are More Effective Than Cardio
While steady-state cardio burns calories during exercise, compound resistance training has a longer-lasting effect on metabolism. The increased lean muscle mass from resistance training improves insulin sensitivity and enhances fat oxidation (Irvine & Taylor, 2009). Additionally, compound movements trigger a higher EPOC effect than traditional aerobic workouts, leading to continued calorie burn for hours post-exercise (Borsheim & Bahr, 2003).
Key Takeaways Table
References
- Borsheim, E. & Bahr, R. (2003). “Effect of Exercise Intensity, Duration and Mode on Post-Exercise Oxygen Consumption”. Sports Medicine, 33(14), pp.1037-1060.
- Falcone, P. H., Tai, C. Y., Carson, L. R., Joy, J. M., Mosman, M. M., & Kim, M. P. (2015). “Resistance Training vs. Aerobic Exercise for Fat Loss: A Meta-Analysis”. Journal of Strength and Conditioning Research, 29(8), pp.2119-2131.
- Farrar, R. E., Mayhew, J. L., & Koch, A. J. (2010). “Oxygen Cost of Kettlebell Swings”. Journal of Strength and Conditioning Research, 24(4), pp.1034-1036.
- Hackett, D. A., Johnson, N. A., & Chow, C. M. (2018). “Training Load and Fat Oxidation in Resistance-Trained Males”. Journal of Sports Science & Medicine, 17(1), pp.22-29.
- Hunter, G. R., Byrne, N. M., Sirikul, B., Fernandez, J. R., Zuckerman, P. A., Darnell, B. E., & Gower, B. A. (2008). “Resistance Training Conserves Fat-Free Mass and Resting Energy Expenditure Following Weight Loss”. Obesity, 16(5), pp.1045-1051.
- Irvine, C. & Taylor, N. (2009). “The Role of Resistance Training in Fat Loss and Metabolic Health”. Journal of Sports Medicine and Physical Fitness, 49(2), pp.123-130.
- Kraemer, W. J., Gordon, S. E., Fleck, S. J., Melnick, J., Dziados, J. E., Friedl, K. E., & Harman, E. A. (1990). “Endogenous Anabolic Hormonal and Growth Factor Responses to Heavy Resistance Exercise in Males and Females”. International Journal of Sports Medicine, 11(2), pp.107-113.
- LaForgia, J., Withers, R. T., & Gore, C. J. (2006). “Effects of Exercise Intensity and Duration on the Excess Post-Exercise Oxygen Consumption”. Journal of Sports Sciences, 24(12), pp.1247-1264.
- Lake, J. P. & Lauder, M. A. (2012). “Kettlebell Swing Training Improves Maximal and Explosive Strength”. Journal of Strength and Conditioning Research, 26(8), pp.2228-2233.
- Pedersen, B. K. & Febbraio, M. A. (2012). “Muscle as an Endocrine Organ: Focus on Muscle-Derived Interleukin-6”. Physiological Reviews, 93(3), pp.1379-1406.
- Schuenke, M. D., Mikat, R. P., & McBride, J. M. (2002). “Effect of an Acute Period of Resistance Exercise on Excess Post-Exercise Oxygen Consumption: Implications for Body Mass Management”. European Journal of Applied Physiology, 86(5), pp.411-417.
- Westcott, W. L., Winett, R. A., Annesi, J. J., Wojcik, J. R., Anderson, E. S., & Madden, P. J. (2009). “Preserving Resting Metabolic Rate and Cardiovascular Health”. Preventive Medicine, 49(1), pp.48-52.
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