Best Compound exercises for weight / fat LOSS ?

[richie83]

Hey guys,

I am 26, 20% body fat and I need to bring it down to around 12-14%

What are the best compound exercises I should do?

Right now the only ones I do are bench press and squats.

I have to get rid of tummy area and neck...My neck is around 18 inches..and I am prone to getting double chin easily...so everytime I've stopped working out in the past, I've gotten a double chin.

Do I need to do rigorous HIIT in order to lose overall weight? I am mostly focusing on lifting these days...there has been some progress in the past 1 month but I am far away from my goals still..

[sabonis224]

cardio would certainly help you. i'd do a combination of 2-3 mile distance runs and hiit cardio to go along with your weekly lifting workouts.