The 321 Workout: Try this high-intensity program at home…

Don’t let the same old workout bore you, switch it up with a new kind of exercise routine. Try the program celebs are raving about without leaving the house!

Melanie Douglass shares how to do a 321 routine with little to no equipment.


The 321 Workout

This winning combination will have you burning calories like a champ. The definition of a 321 workout is 3 minutes of strength training, 2 minutes for cardio, and 1 minute of core. Choose 5 different moves in each category, so 5 strength, 5 cardio, and 5 core. Repeat them, shake it up, but if you follow that pattern, you’ll get a well rounded workout and the variety will keep you engaged.¬†Here’s an example of how you could set up a 321 workout.

3 minutes of squats

If you get bored, change it up. Two counts down, one count up, or any other counting you can think of. Shake up the timing, the direction, but keep going for three minutes.

2 minutes of kickboxing

Knee up, kick back. Break up your two minutes into 30 second blocks. After the first 30, change legs.

1 minute of plank

If you need a rest, take it. Take a couple seconds off, and get back up.


Do it again with the different moves you picked! Below are some examples of exercises you could do for each category.

Strength training: squat, push up, lunge, tricep dips, glute bridge

Cardio: kickboxing, burpees, jumping jacks, jump rope, jogging in place

Core: plank, side plank, crunch, sit up, jackknife