People Swear by the '4-1-1' Workout Method

[{"selector":"#anim-9562f7e6-69c7-47b2-b814-90e62940ffea","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bd5c0a92-4e32-4507-a5a9-283654ca830e","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6ff1803b-aadb-4591-a612-f14dda0dc224","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fd1b0d26-3b27-4b49-8daa-d71ec592be63","keyframes":{"transform":["translate3d(-105.44959%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] If you like TikTok's numerical workout fad, try the "4-1-1" routine. People swear by it to lose fat in six weeks, and rightly so. Learn More Arrow

[{"selector":"#anim-86070d39-2784-43ef-9e61-4d3cd6067242","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dfe84f97-2b9b-4d98-b6a4-f49efa11f8ce","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7fa6e94c-b6a2-4fb0-89e7-bd9df2bc6d96","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-96788e3d-26fb-4b11-90f7-4367087f2ebe","keyframes":{"transform":["translate3d(-105.44959%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Find out about the 4-1-1 training method from strength coach Nicole (Rauch) Winter (@nicolemwinter_ on TikTok). Perform four days of strength training, Learn More Arrow

[{"selector":"#anim-8a8b2208-5091-4ece-9903-7c0d400505d1","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f5499344-d86a-4abb-9c38-c40405f8cec5","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1a66cba3-95ed-4ce5-ab61-a20f4eb833ef","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7557c86e-6616-42d8-b8ab-98d0e6186668","keyframes":{"transform":["translate3d(-105.44959%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] In a TikTok video, strength coach Kelly Matthews said she used the 4-1-1 method: four days of strength/hypertrophy exercises, one day of sprints, Learn More Arrow

[{"selector":"#anim-e4339f5e-5ac9-4b60-af30-babe8797cd3b","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9ac530bd-a1f8-4673-b113-db4a3e15ad0d","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-51ff6f19-887d-47b9-8158-9eb15c09e3a8","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-03a71e9b-1c7e-4564-bbcc-1293b5b03b98","keyframes":{"transform":["translate3d(-105.44959%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] This workout combines strength and cardio regardless of method. After learning about the regimen, what are the benefits? Tyler Read, BSc, CPT, creator of PTPioneer.com Learn More Arrow

[{"selector":"#anim-ac54178e-b578-4521-8745-c7aca98d20ee","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-77ab6cda-d45b-4a2d-89ca-c848ebf10278","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6915914d-a405-40d9-808a-286687ca0024","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ec431499-5c21-43e6-a5a7-8b24bc41954d","keyframes":{"transform":["translate3d(-105.44959%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] This combo is highly successful at losing body fat "by blending intensive exercises with recovery and muscle-building routines, providing a holistic approach to fitness." Learn More Arrow

[{"selector":"#anim-4ea4fa01-8b08-49f3-826e-c83f694ec4b5","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8c29ae03-2701-46bf-b3f5-d9efe7bd5179","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e33ce998-e45a-44df-b74a-b5440085df88","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a9502a41-f38a-4e64-9ecb-aad5d076abbe","keyframes":{"transform":["translate3d(-105.44959%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Winter wrote on TikTok while crushing alternating dumbbell thrusters, "Give me six weeks to change your body. I'll show you 4-1-1 build x burn to lose fat fast Learn More Arrow

[{"selector":"#anim-ccbaf791-e35e-4993-aecc-cff10bcaf555","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7d6c5fa9-53e2-4e27-95ea-496fab81d65f","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8e6c7153-d903-42cd-9e6e-d1483dc26fe7","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2dc2b70d-7cbe-4e55-b6a2-acffd10a6455","keyframes":{"transform":["translate3d(-105.44959%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Maggie | Workouts for Women, another TikToker, wrote, "Girlies, if you're serious about losing fat, you need to do the 4-1-1 fat loss method." Learn More Arrow

[{"selector":"#anim-3d8bfdd3-96f7-4dbc-8f99-079848d68a19","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-330f2f2f-46f7-49e4-ae36-55306e31076f","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-628e7ff3-57e7-4950-85fe-f936f5a54a76","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b84fe1f1-9f44-4946-a15b-a410526c8d7c","keyframes":{"transform":["translate3d(-105.44959%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fitness pros told you. A good mix of strength training and cardio will help you lose weight Learn More Arrow

[{"selector":"#anim-a301ccd0-e152-4142-83bd-b94aa63043fa","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a550acdc-2926-4afc-8cd7-1e1743911cdd","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-acbcf016-5dd8-48a1-a553-0f446078ef70","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ec2043dd-5aac-46df-9c87-ade30d9f9b48","keyframes":{"transform":["translate3d(-105.44959%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] and get lean. There are many successful numerical workouts, but the 4-1-1 may be a good start! Learn More Arrow

Check Our new stories

[{"selector":"#anim-7a6ca030-f4c0-40b1-9654-0b485dba60e5","keyframes":{"opacity":[0,1]},"delay":0,"duration":1600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e3972468-8831-4354-89db-7ad4964770e7","keyframes":{"transform":["translate3d(0px, 98.51160%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Learn more