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The 4-week Compound-move Workout Plan to Get Fit Fast

These high-intensity paired exercise moves will help you lose inches in no time at all.

Compound Movements Plan Woman With Kettlebell
Per Bernal

Ready to get fit?

Start this plan
  • Goal

    Lose Fat, Build Muscle

  • Skill level

    Intermediate

  • Duration

    4 weeks

  • Days per week

    3

  • Type

    Balance, Mobility, Muscle Endurance, Plyometric, Strength Training

  • Goal

    Lose Fat, Build Muscle

  • Skill level

    Intermediate

  • Duration

    4 weeks

  • Days per week

    3

  • Type

    Balance, Mobility, Muscle Endurance, Plyometric, Strength Training

Doing more in less time is a hallmark of the modern ages—and that applies to fitness, too. There’s a simple way to keep your gym sessions packed with action so that by the sweat session’s end, you’ve fired up your legs, woken up your core from front to back, and challenged your upper body all at the same time. Welcome to your next great compound-move workout.

Each exercise in this workout plan is really two or three moves in one. The reason these compacted movements are so important to training variety is because they recruit all your biggest muscles and challenge your mind-muscle connection from the get-go. Plus, they burn more calories than isolation moves while still building quality muscle. And since the exercises are so varied, you barely realize you’re doing pullups, pushups, and burpees. Time flies when you’re having multijoint fun!

We tapped M&F Hers technical adviser Gino Caccavale for his freshest ideas to help you work up a sweat in seconds. He calls it high-intensity paired exercise (HIPE) training—for mega moves that help you lose inches in no time at all.

The Plan

  • Goal

    Lose Fat, Build Muscle

  • Skill level

    Intermediate

  • Duration

    4 weeks

  • Days per week

    3

  • Type

    Balance, Mobility, Muscle Endurance, Plyometric, Strength Training

Weeks 1-4

Repeat for four weeks.
  • Day 1

    Sunday: Off

    --

    --

    No

    Sunday: Off

  • Day 2

    Monday

    --

    4

    Yes

    Monday

  • Day 3

    Tuesday: Off

    --

    --

    No

    Tuesday: Off

  • Day 4

    Wednesday

    --

    4

    Yes

    Wednesday

  • Day 5

    Thursday: Off

    --

    --

    No

    Thursday: Off

  • Day 6

    Friday

    --

    4

    Yes

    Friday

  • Day 7

    Saturday: Off

    --

    --

    No

    Saturday: Off