When it comes to burning calories and achieving your fitness goals, finding an effective workout routine is essential. One such workout method gaining popularity is 3x3x3 training.

This high-intensity interval training (HIIT) workout combines strength training and cardiovascular exercises to maximize calorie burn and improve overall fitness.

In this article, we will delve into the details of 3x3x3 training and explore why it can be the ultimate calorie-burning workout.

What is 3x3x3 training?

This circuit training consists of three groups of three exercises performed in three sets each. Using only your own body as resistance, it is possible to achieve a very effective workout in a relatively short space of time.

Instructions: Perform 60 seconds of each of the first three exercises. When finished, immediately perform 40 seconds of the same three exercises. Finally, do 20 seconds of those same exercises and rest. If you timed it correctly, this should have taken you six minutes in total.

Circuit 1

Lunge

• First of all, you must stand with your feet shoulder-width apart and your hands on your hips.
• Next, he steps forward with one leg and bends his knees until his back knee almost touches the ground.
• Finally, take your body back (starting position).
• Next, do the same with the other leg.

Push-ups

• Start on all fours with your hands on the floor, slightly wider than vertically with your shoulders, but in line with them.
• The body should form a straight line from the shoulders to the ankles.
• Tighten your abs as much as possible and keep them tight.
• Lower your body until your chest almost touches the floor, making sure your elbows are tucked close to your torso.
• Pause and return to the starting position.

Bicycle crunches

• Lie on an exercise mat, looking up.
• Place your arms with your hands behind your ears or head.
• You must bend your legs alternately, bringing them closer to the abdomen.
• Synchronizing the movement of the legs with that of the arms.
• Bringing the elbow of one hand to the knee of the opposite leg and vice versa.

Circuit 2

Jump squat

• Start standing, with your feet together, arms bent and hands clasped behind your head.
• Jump with your feet out and when you land, squat down immediately, keeping your arms where they are.
• Extend your legs and jump your feet back to the starting position, and immediately jump out again.

Triceps push-ups

• For this exercise, also known as triceps dips , you only need a chair, a bench, a sofa or a step and you’re ready.
• Make sure to keep your butt and lower back close to the chair (or whatever object you use) to maximize the benefits of this exercise.

Russian twist

• Sit on the mat with your legs bent, relax your elbows and hold your hands.
• From this position slowly turn to the right, while touching the ground near the hips, then return to the center and continue with the left to complete one repetition.
• Remember that the movement is not large and must come from the rotation of the trunk. He tries to keep the abdomen contracted at all times and for this movement to be performed in a more controlled way.

Circuit 3

Step-Ups

• Stand with a bench or step in front of you.
• Starting with your right foot, step onto the bench, lightly tapping your left foot against the surface while keeping your weight on your right heel.
• Lower your left foot back to the ground while keeping your right foot on the bench.

Knee to elbow plank (Spiderman Plank)

• First of all, the starting position is a traditional plank position with your forearms on the floor and your body perfectly straight.
• Then bring your left knee toward your left elbow, and then return to the plank position. Next, he repeats bringing the right knee toward the right elbow.

Swimming Pilates

• You have to lie face down with your legs straight and together.
• Stretch your arms straight above your head.
• Next, she contracts her abs, and tries to support you only with the abdominal area.
• At the same time he raises his right arm and left leg, while you lower his left arm and right leg.
• Then do the opposite; She raises her left arm and right leg, while lowering her right arm and left leg. You will have completed one repetition.