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.
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!