There are many different approaches to weight loss these days that involve various fitness methods. One of these methods that’s gaining popularity is the 3-2-1 workout.
This routine alternates between three minutes of strength training, two minutes of cardio, and one minute of core exercises. This makes it an efficient, full-body workout. By combining these three elements, the 3-2-1 method keeps the heart rate elevated while building muscle and accelerating fat loss.
We spoke with Josh Schlottman, personal trainer and nutrition coach, and Andrew White, certified personal trainer, to find out all about the 3-2-1 workout and whether it can actually help you slim down faster. Read on to find out more.
3-2-1 Workout
Schlottman explains that with this workout, "You’ll be combining 3 strength exercises, 2 cardio exercises, and 1 core movement with 3-2-1 workout programming. This can give you structure and simplicity with your workouts that ensure you’re implementing multiple types of exercises into a well-rounded fitness routine."
He further adds that incorporating strength training is very important in order to enhance muscle strength and size. When fused with cardio exercises, it increases your heart rate, amplifying fat-burning potential. Adding core exercises towards the end contributes to a toned midsection and provides a brief respite post strength and cardio routines.
The combination of strength and cardio activities helps to speed up fat loss and fosters lean muscle development, resulting in a sculpted and slender physique.
READ MORE: 7 Simple Morning Exercises To Shed Fat And Transform Your Body Over 40, According To Trainers
How To Perform The 3-2-1 Workout
According to White, we can best perform this workout by following these simple steps: engage in three minutes of cardio, including invigorating activities like running, jumping jacks, or high knees. Devote 2 minutes to strength training, embracing resistance exercises like push-ups, squats, or dumbbell curls, which target distinct muscle groups. Then, dedicate 1 minute to core exercises, focusing on the abdomen and lower back, through movements such as planks, leg raises, or Russian twists.
The bottom line
It's crucial to keep in mind that achieving weight loss and a leaner physique is heavily influenced not just by physical activity but also by dietary and lifestyle decisions. Integrating consistent exercise, such as the 3-2-1 workout, alongside a well-rounded and nourishing diet is likely to result in more effective outcomes for both weight loss and overall well-being.
