30-Day Fat-Burning Plan
Drop pounds in a hurry with the 3-2-1 training method
MF Editors Recommend
It's an oversimplification to say fat can be as easy as "one, two, three" (not to mention it's a terrible cliche). But there may be at least a modicum of truth to it with the 3-2-1 program — a new 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.
3-2-1 Workout
- Start with 10 minutes of cardio (on any machine). 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.
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Now do a circuit of three exercises for 20 reps each. For instance, do squats followed by bench presses and shoulder presses. Then rest 30 seconds. Repeat twice more.
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Do interval cardio. For 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.
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Do 20 reps of three different exercises, such as incline dumbbell flyes, followed by split squats, and then overhead triceps extensions. Rest 30 seconds.
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Repeat the interval cardio.
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Finish with four to five core exercises done for about 30 reps each. Rest 30-60 seconds and repeat for two more circuits. Swiss-ball crunches, full situps, or bicycle situps are all fine.
