It’s an oversimplification to say fat loss can be as easy as “one, two, three” (not to mention it’s a terrible cliche). But there may be at least some truth to it with the 3-2-1 program—a strategy for getting ripped. By alternating three segments of cardio with two segments of weight training and one segment of core during a single workout, you may be able to rev up your metabolism and burn even more calories than you would by following a regular routine. Complete the following plan three-four days per week with a day of rest in between.
How to do 3-2-1 training:
1. Start with 10 minutes of cardio (running, or any piece of equipment). Warm up for two minutes, then work at a pace that keeps you at 75% of your max heart rate (find it by subtracting your age from 220) for seven minutes. Spend the last minute working at a lighter pace.
2. Now do a circuit of three exercises for 20 reps each. Example: Squats, followed by bench presses, and then shoulder presses. Then rest 30 seconds. Repeat twice more.
3. Do interval cardio. Example: Warm up for one minute on a treadmill and then sprint for 30-45 seconds, followed by a 45- to 60-second lighter pace. Repeat four to five times and then cool down with a minute of walking.
4. Do 20 reps of three different exercises. Example: Bentover dumbbell rows, followed by split squats, and then incline dumbbell flyes. Rest 30 seconds. Repeat twice more.
5. Repeat the interval cardio workout.
6. Finish with four to five core exercises done for about 15-20 reps each. Rest 30-60 seconds and repeat for two more circuits. Example: Flutter kicks, plank shoulder taps, Russian twist, Swiss ball transfers.