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4-3-2-1 Workout

I want to share a workout format with you today that I sometimes use when training clients or programming circuit classes. It’s called “4-3-2-1” and provides a good cardio strength workout that keeps you moving and sweating. Here’s the basic breakdown of how it works.

4 minutes of cardio
– Usually do some sort of intervals using everything from treadmill to rower to stairs

3 minutes strength
– Switching exercises every minute

2 minutes core
– Switch exercises every minute

1 minute high intensity
– Full out effort performing something like jump squats, burpees, mountain climbers, etc. to finish the circuit

TOTAL = 10 minutes work

*There is NO rest during this workout. You go straight from one set of work to the next. Rest one minute once you’ve completed the entire circuit. Repeat 2x for 20 minute workout or 3x for 30 minute workout.

4-3-2-1 Workout featuring cardio, core, strength and HIIT

You can get really creative with this workout and vary any of the movements that you want to. Sometimes I’ll do rounds 1 and 3 the same and mix it up for round 2. It’s up to you! I can assure you that the way they workout is written above is plenty challenging…you can ask my PT client who rocked her way through it at 6 a.m. today!

As always, let me know if you have questions or if you try the workout!

{ 13 comments… add one }
  • 1
    Hillary | Nutrition Nut on the Run December 5, 2013, 1:46 pm

    awesome routine. sounds intense!

  • 2
    Erika White December 5, 2013, 1:53 pm

    Just what I was looking for! I love that you having been posting workouts like these lately. It’s been so helpful for me as a college student because they are quick, effective, and easy to follow. Thanks so much!

  • 3
    Maryz December 5, 2013, 2:42 pm

    I wish I would have had this for the gym this morning! I’ll keep it handy for the next time I need a great work out!
    Also, I vote for your recipe! That looks delish!

  • 4
    Sara @ LovingOnTheRun December 5, 2013, 3:25 pm

    Awesome and quick routine for those days when you need something quick and to the point! 🙂

  • 5
    Holly December 5, 2013, 4:30 pm

    I just did something very similar to this workout today. I prefer to go to the gym but sometimes that just doesn’t happen. I’m trying to get better about working out at home! This workout definitely kicked my butt!:)

  • 6
    Ashley @ Power, Love, and Self-DIscipline December 5, 2013, 5:56 pm

    I’m sweating just reading this!

  • 7
    Anastasia December 5, 2013, 8:11 pm

    Love this! I’m always looking for quick, right to it workouts and this is perfect. Thanks!

  • 8
    Molly @ Mollysmusingz December 5, 2013, 10:43 pm

    This looks awesome! I am going to give it a shot on my own! 🙂

  • 9
    Becky @ Life Outside The BOX December 6, 2013, 8:48 am

    Love the versatility of this – thanks for the idea!

  • 10
    Laura December 6, 2013, 9:58 am

    Voted! What a great looking workout, I’ll be trying this soon. Thanks and happy Friday!!

  • 11
    Anne December 6, 2013, 12:41 pm

    Thanks for your training suggestion. I LOVE your Tabata training. I did the last one 4-5x. Waiting for the next 🙂

  • 12
    Courtney February 16, 2015, 8:49 pm

    Did this workout last week, 3 times through and absolutely loved it!

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