The “4-3-2-1” format provides a good cardio strength workout that keeps you moving and sweating. Here’s the basic breakdown of how it works:
4 Minutes Cardio
– Any form: running, rowing, intervals, hills, etc…
3 Minutes Strength
– Switching exercise every minute
2 Minutes Core
– Switch exercise every minute
1 Minute High Intensity
– Full out effort performing something like jump squats, burpees, mountain climbers
Total Time = 10 minutes
Repeat circuit 2-3x for a 20 or 30 minute full body workout!
Here is one example of 4-3-2-1 workout you can try today!
4 Minutes Cardio
– Treadmill sprint intervals: 20 seconds work; 10 seconds rest (repeat for 4 minutes)
3 Minutes Strength
– 1 minute of goblet squats with dumbbells or kettlebell – demo here
– 1 minute renegade rows – demo here (0:40)
– 1 minute of Slalom Power Lunge (30 secs per leg) – demo here (0:23)
2 Minutes Core
– 1 minute weighted crunch – demo here (0:20)
– 1 minute bicycle crunch – demo here (0:25)
1 Minute High Intensity
– 1 minute burpees – demo here
- Modification here (1:45)