I’m going to let you all in on a little secret: compound exercises are a game changer. They’re multijoint movements, like squats and deadlifts, that work large groups of muscle which essentially helps you burn fat and build muscle. Compound exercises can be done with weight (here’s a list of weighted compound exercises) or you can simply use your bodyweight. If you’re travelling, live in a small space, are new to fitness, or just need something you can do anywhere, give bodyweight exercises a shot.

This list is not a workout, and I don’t advise doing these exercises all at once. Instead, choose two to three moves that target your arms and two to three moves that target your lower body to create a workout. Check them out ahead.

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