The 4-1-1 programming mixes in strength training and conditioning to improve fitness parameters.
A study published in the Canadian Medical Association Journal highlights that regular physical activity helps prevent chronic diseases and lowers the risk of premature death (1). Incorporating the proper workout routine can significantly boost your chances of achieving long-term fitness success. But with countless options, how do you choose the program to get you into peak shape?
Enter the 4-1-1 workout, a proven, efficient, and accessible method for reaching your fitness goals. In this article, we’ll examine the 4-1-1 routine, exploring its benefits and guiding you on incorporating it into your fitness journey. Ready to transform your workouts? Let’s dive in.
Overview — 4-1-1 Workout Routine
The 4-1-1 workout routine consists of strength training, cardio, and a full-body conditioning workout using pilates or yoga. Depending on your needs, you can tailor 4-1-1 training to include HIIT. The key to this routine is to stick to your weekly training and combine it with the right diet. In no time, you’ll see improvements in your body.
Here is how you can execute a 4-1-1 workout routine:
- Include four strength training workouts.
- One cardio workout.
- One full-body conditioning workout or HIIT workout.
Perform these exercises weekly for a perfect workout plan that effectively targets all parts of your body to burn fat and build muscle and strength.
4-1-1 Workout Benefits
Remember, the 4-1-1 workout routine is a template for how you want to perform exercises, and this depends on your training goals. So, it’s up to you to make choices that benefit you. For example, some people can choose pilates for their full body conditioning while others can do yoga or barre. Check out the different aspects of this workout routine and what they can do for you below.
Strength Training
Strength training uses resistance to build muscles and strength. It also helps strengthen joints and skeletal mass and builds endurance. While cardio exercises are popularly known for raising your heart rate and burning fat, strength training can also burn fat and preserve muscle mass. So, while performing strength training four days a week for the 4-1-1, ensure you hit all muscle groups.
Cardio Training
Cardio exercises help improve your fitness and health. They’re good for the heart and blood vessels, especially between intense training sessions. These exercises help transport blood into the muscles, which is good for recovery and helps heal muscles faster after a workout.
Total Body Conditioning Workouts
Full-body conditioning exercises combine muscle building with movements to help improve flexibility, endurance, and tone while shaping the body. You do resistance training and cardio to target different muscle groups for this aspect of your routine. This helps with weight loss and improving your functional movements.
HIIT Workouts
High-intensity interval training, also known as HIIT, pushes your body to its limits by using short bursts of intense activities with short break periods. This method allows you to burn loads of calories in a short time. This study shows that performing HIIT can help with time efficiency and help with fat and weight loss (2).
Sample 4-1-1 Workout Routine
So, now we understand the 4-1-1 workout routine. How do you combine these workouts to achieve your fitness, body, and health goals? Here’s a sample workout you can refer to below:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Strength Training | Strength Training | HIIT/Full Body Conditioning Workouts | Strength Training | Strength Training | Cardio Workouts | Rest |
Here is a list of exercises you can do during the week.
Day 1 — Strength Training
| Exercise | Sets | Reps |
| Bench Presses | 3 | 10 – 15 |
| Seated Dumbbell Presses | 3 | 10 – 15 |
| One Arm Dumbbell Rows | 3 | 10 – 15 |
| Lat Pulldowns | 3 | 10 – 15 |
| Skull Crushers | 3 | 10 – 15 |
| Concentration Curls | 3 | 10 – 15 |
Day 2 — Strength Training
| Exercise | Sets | Reps |
| Squats | 3 | 10 – 15 |
| Deadlifts | 3 | 10 – 15 |
| Hamstring Curls | 3 | 10 – 15 |
| Leg Extensions | 3 | 10 – 15 |
| Lunges | 3 | 10 – 15 |
| Calf Raises | 3 | 15 – 20 |
Day 3 — HIIT/Full Body Conditioning Workouts
| Exercises | Timing |
| Crunches | 30 – 45 seconds |
| Step Ups | 30 – 45 seconds |
| Air Squats | 30 – 45 seconds |
| Russian Twists | 30 – 45 seconds |
| Jumping Jacks | 30 – 45 seconds |
| Burpees | 30 – 45 seconds |
| Yoga | 30 – 45 seconds |
| Inverted Rows | 30 – 45 seconds |
| Dips | 30 – 45 seconds |
| Push Ups | 30 – 45 seconds |
Day 4 — Strength Training
| Exercise | Sets | Reps |
| Dumbbell Bench Presses | 3 | 10 – 15 |
| Machine Shoulder Presses | 3 | 10 – 15 |
| Lat Pulldowns | 3 | 10 – 15 |
| Seated Rows | 3 | 10 – 15 |
| Machine Preacher Curls | 3 | 10 – 15 |
| Triceps Pushdowns | 3 | 10 – 15 |
Day 5 — Strength Training
| Exercise | Sets | Reps |
| Leg Presses | 3 | 10 – 15 |
| Deadlifts | 3 | 10 – 15 |
| Hip Abductions | 3 | 10 – 15 |
| Hip Adductions | 3 | 10 – 15 |
| Bulgarian Split Squats | 3 | 10 – 15 |
| Calf Raises | 3 | 15 – 20 |
Day 6 — Cardio
For day 6, you can do 30 to 60 minutes of exercise. Rest adequately the following day to help with recovery.
- Brisk Walks
- Jogging
- Elliptical Machine
- Running
- Swimming
- Cycling
- Hiking
Final Thoughts
Many coaches, fitness influencers, and athletes agree the 4-1-1 workout routine is powerful for building muscle, increasing strength, and improving conditioning. This effective regimen can help you stay on track and achieve your fitness goals. If you’ve been struggling to find the right workout plan, the 4-1-1 routine is well worth a try.
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References
- Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351
- Gillen, J. B., & Gibala, M. J. (2014). Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 39(3), 409–412. https://doi.org/10.1139/apnm-2013-0187
