The 21 workout method is a high intensity interval training (HIIT) method that consists of three 7-minute circuits. It was created by fitness expert and personal trainer Tony Horton, and it is designed to be a fast and effective way to build strength and endurance. Each circuit consists of seven exercises that are done for 30 seconds each with a 10-second rest in between. The exercises are Bodyweight Squats, Push-Ups, Plank, Shoulder Press, Reverse Lunges, Crunches, and High Knees. This circuit is then repeated twice more for a total of 21 minutes.
The 21 workout method is a great way to get in a full-body workout in a short amount of time. It increases aerobic and anaerobic capacity, as well as muscular strength and endurance. It can also help increase caloric expenditure, which is great for those looking to lose weight. In addition, it is convenient and can be done almost anywhere with minimal equipment.
The 21 workout method is suitable for all fitness levels, from beginners to advanced athletes. Beginners should use a lighter weight or bodyweight and take longer rest periods. Advanced athletes can increase the intensity by using heavier weights and shorter rest periods.
Overall, the 21 workout method is a great way to get a full-body workout in a short amount of time. It is effective for improving strength, endurance, and overall fitness. It can also help with weight loss, and it is suitable for all fitness levels.