BYOW: 3-2-1 Cardio Fun

Kayla Reynolds, MS

This 3-2-1 Fun Workout is as easy to put together as 1-2-3!

Step 1. Choose your cardio

This workout is a little easier to track using cardio equipment, but you have options.

  • Walk
  • Run
  • Stairmaster
  • Row machine
  • Swim
  • Bicycle
  • Elliptical

Step 2. Tamper with a time

Pick a time you have to dedicate to your workout between 6 and 60 minutes, but it must be a multiple of 6 minutes — 6, 12, 18, 24, 30, 26, 42, 48, 54, or 60 minutes.

Step 3. Pick your pleasure

Each option has 3 minutes of ‘easy’ work, 2 minutes of ‘moderate’ work, and 1 minute of ‘difficult’ work. How do you gauge difficulty level? Think:.
“I feel like I could go forever (or at least for a long while)…” (easy work)
“I’m breathing more heavily, but I can manage to keep up a conversation!” (moderate work)
“I can’t hold a conversation and this is really testing my limits!” (difficult work)

Savor speed work

  • 3 minutes easy pace
  • 2 minutes moderate pace
  • 1 minute challenging pace

For example: Hope on the stairmaster for 3 minutes at 60 steps per minute, 2 minutes at 80 steps per minute, 1 minute at 100 steps per minute.

Indulge in inclines

  • 3 minutes no incline
  • 2 minutes medium incline
  • 1 minute highest incline

For example: At a moderate pace on a treadmill, jog 3 minutes at 0% include, 2 minutes at 4% incline, at 1 minute at 8% include.

Relish in resistance

  • 3 minutes lowest resistance
  • 2 minutes medium resistance
  • 1 minute highest resistance

For example: At a moderate pace on a stationary bicycle with a 1-20 resistance range, cycle 3 minutes at resistance 7, 2 minutes at resistance 12, and 1 minute at resistance 17.

What’s your pick? Share your workout in the comments below!