Combination Exercises combine two movements into one continuous rep. The result? More muscles worked, higher intensity, and shorter workouts, making them ideal for busy moms training at home.
"I agree with you! You can go far beyond your normal workout by combining two-three sets of muscles at once. Great article!" - Sam
Not sure how to make your at-home workouts more intense, without just adding more weight? Combo exercises are a simple fix (as are these ways to make workouts more intense at home)
Combo exercises combine two movements into one, helping you train more muscle, boost your heart rate, and get more done in less time.
They’re especially helpful when:
- You’re short on time
- Your workouts feel stale
- You want to hit multiple muscle groups at once
- You need to increase intensity without overcomplicating things
Basically, they’re a big bang-for-your-buck option for busy moms.
I use them a lot in my workout programs because they keep things efficient (and yes, shorter workouts). And when fitting fitness into a busy schedule already feels like a stretch (check out the best busy mom workout schedule), that matters.
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What Is A Combo Exercise?
A combo exercise is when you take two basic movements and blend them into one fluid rep.
For example, a squat into a press.
You’re not just saving time, you’re working more muscle at once and naturally increasing your heart rate, which keeps the overall intensity of your workout higher without needing to add more weight.
Why Combination Exercises Work So Well
The best combination exercises aren’t just efficient, they make your workouts work harder without adding more time.
- They boost intensity: Combining movements increases your heart rate and challenges more muscles at once, so you get strength and a cardio effect without traditional cardio.
- They save time: Two exercises in one = shorter, more effective workouts (which is why I use them so much in my at-home programs).
- They keep your body progressing: Changing how movements are performed forces your body to stabilize differently, helping you break through plateaus.
Quick note: Make sure you’re comfortable with each movement on its own before combining them.
Combination Exercises vs. Compound Exercises
These two get confused a lot, but they’re not the same.
- Compound exercises use multiple joints (like squats or rows). Most of the time, they're based around functional strength training.
- Combination exercises blend two movements into one rep (like a squat into a press)
1. Squat & Press
- How to do it: Lower into a squat, then drive up and press the weights overhead in one smooth motion.
- Why it works: Trains lower and upper body together while boosting your heart rate.
- Best for: Full-body workouts when you’re short on time
2. Lunge With Press Out
- How to do it: Step back into a lunge while pressing a weight straight out in front of your chest. Return and repeat.
- Why it works: Challenges your core stability while working your legs and shoulders.
- Best for: Improving balance and core strength
3. Squat With Band Pull Apart
- How to do it: Hold a resistance band at shoulder height. As you squat down, pull the band apart, then bring it back together as you stand.
- Why it works: Activates your upper back while training your legs, great for posture and strength.
- Best for: Moms dealing with upper back weakness
4. Single Leg Romanian Deadlift to Squat
- How to do it: Hinge forward on one leg into a single-leg deadlift, then bring your foot down and move into a squat (learn how to hip hinge).
- Why it works: Builds balance, glute strength, and coordination in one sequence.
- Best for: Improving stability and fixing strength imbalances
5. Lunge To Overhead Press
- How to do it: Step back into a lunge, then as you stand, drive through your front foot and press the weights overhead in one smooth motion.
- Why it works: Combines lower body strength with upper body pressing while keeping your core engaged the entire time.
- Best for: Full-body strength and getting your heart rate up quickly
6. Plank With rear Delt Flt
- How to do it: In a plank position (hands on weights or an attached band), lift one arm out to the side into a fly, then alternate.
- Why it works: Lights up your core while strengthening your upper back and shoulders.
- Best for: Core stability and posture
7. Squat To Lunge
- How to do it: Perform a regular squat holding a dumbbell, then step that one leg back into a lunge.
- Why it works: Burns out the lower body.
- Best for: Glutes, quads, and balance
8. RDL to Row
- How to do it: Hinge into a Romanian deadlift, pause at the bottom, then perform a row before standing back up.
- Why it works: A total posterior chain exercise while adding upper back strength.
- Best for: Back, glutes, and total-body strength
9. Squat To Parlof Press
- How to do it: Hold a band or cable at your chest. As you squat, press it straight out in front of you and resist rotation.
- Why it works: Adds a serious core stability challenge to a basic squat.
- Best for: Core strength and anti-rotation control
10. Plank Row
- How to do it: In a high plank with hands on dumbbells, row one weight toward your hip, then alternate sides.
- Why it works: Combines core stability with upper body pulling strength.
- Best for: Core + back strength in one move
11. Push Up Crunch
- How to do it: Perform a push-up with your feet on sliders, then at the top, pull your knees in toward your chest. Return them back and repeat.
- Why it works: Combines upper body pushing strength with core engagement, keeping your abs active the entire time.
- Best for: Core strength and adding intensity to basic push-ups
How To Program Combination Exercises
You don’t need to build your entire workout around combination exercises; just use them strategically.
Aim for 2–3 combo exercises per workout, paired with a few basic strength movements. They work best when used to increase intensity without adding more time.
You can place them:
- at the start for a full-body warm-up
- in the middle to boost intensity
- or at the end as a quick finisher
Stick to 6–10 reps per movement and focus on control over speed. Remember that the goal isn’t to rush; it’s to make each rep do more work.
If you’re not sure how to structure this, my 6 Weeks to STRONG program walks you through it step-by-step with simple, effective workouts you can follow at home.
12 Minute Combo Workout
The workout below hits multiple muscle groups in just ten minutes. It consists of three exercises in EMOM format.
This means that you perform each exercise for the repetitions listed every minute on the minute. At the top of the minute, move on to the next exercise.
Any leftover time you have after the repetitions are completed is rest time! Otherwise, keep going until you get to twelve minutes.
| Plank Row | 8/arm |
| Squat & Press | 12 |
| Push Up Crunch | 8 |
| Perform for a total of | 4 rounds |
Do All Combo Exercises Include Jumping?
Definitely not-and it's rare I recommend jumping exercises for moms until they're already pretty strong (learn more about why new moms shouldn't do plyometrics). Plyometrics (jumping) requires a lot of strength, and more often than not as moms of littles we're just not ready for that.
Combo exercises can easily be done without any jumping (see the list at the bottom for example). Jumping isn't the only way to increase intensity.
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
Other Fitness Tip Help You Save Time
Combination Exercises FAQs
No, most combination exercises don’t involve jumping at all. They’re simply about combining movements, not making them high-impact. In fact, many combo exercises are low-impact and perfect for at-home workouts, especially if you’re looking to build strength.
Yes, a combination exercise can be good for beginners when you start simple. Make sure you’re comfortable with each movement on its own before combining them. Once you’ve got the basics down, combo exercises are a great way to build strength and coordination without needing longer workouts.
Yes, you can build muscle with combination exercises, but they work best alongside basic strength movements. Combination exercises are great for increasing intensity and efficiency, but you’ll still want to include foundational exercises (like squats, rows, and presses) to build strength progressively over time.
Lauren Grace says
This is an awesome workout guide!!
fitasamamabear says
Thanks Lauren!
Christie Moeller says
Great tips. I love exercises that keep you engaged. The worst thing is to get bored and just quit when trying to workout.
xoxo Christie
fitasamamabear says
Yes! There's so many things you can do exercise wise to keep you engaged that it's horrible when someone quite out of boredom
Sam says
I agree with you! You can go far beyond your normal workout by combining two-three sets of muscles at once. Great article!
fitasamamabear says
Thanks Sam!
samuel says
Great workouts. I'm working with a trainer for the past few month with band and my muscled ache fail,
fitasamamabear says
Glad you've teamed up with a trainer! The muscle aches do get better 😉
Christine says
I really need to be doing more of these combo exercises. As a busy mom myself you know how tough it is to make time for exercising so I like how combo exercises save time and target different muscles at the same time.
fitasamamabear says
Definitely! It makes it a lot less stressful knowing you can get a really efficient workout done QUICKLY
Gillian says
I like exercises that challenge the major muscles and the little ones so vital for stability. It makes such a difference for sports.
fitasamamabear says
It makes a huge difference for sports! Especially since with sports you're not using "just one muscle"- your body needs to function as a whole
Bar says
Thanks so much for all this information about combo exercises. I used to just do cardio but I began to realize the importance of incorporating a bit of weights. I def don't do enough weight training though- I'm going to have to try out some of your suggestions! Hopefully they'll help!
fitasamamabear says
Weight training definitely gives you the best "bang for your buck". Find a style that you enjoy and rock it!