Multi-joint exercises are great if you’re looking to make your workouts as efficient as possible. Like the name says, they work more than one muscle at the same time so they burn more calories than single-joint exercises. Try to focus your workouts around them instead of the smaller movements. You’ll end up working your whole body in much less time.
Squat Press
Use free weights, a barbell or a squat machine to up the effort. Squat and then come up into a shoulder press. You’ll work your quads, hamstrings, glutes, abs and lower back. The shoulder press adds your shoulders and triceps to the mix.
Lunge
Try walking, reverse, or stationary lunges. You’ll work your quads, hamstrings and glutes.
Chest Press
It’s also called a bench press. You’ll work your chest, shoulders and triceps.
Deadlift
If you aren’t familiar with deadlifts, try standing rows. You’ll work your upper back, lower back, biceps, abs, hamstrings and glutes.
