If you’re following the numbered workout trend that’s gone viral on social media, namely TikTok, then you probably want to try the “4-1-1” workout method. People swear by this method for shedding body fat in just six weeks – and for good reason. This diet combines strength training and cardio for the ultimate fat-melting combination that delivers results.
If you’re curious about one of the top-numbered workouts in town, we’ve got everything there is to know about the 4-1-1 workout method for fat loss.
What is the 4-1-1 training method?

If the 4-1-1 training method interests you, let strength coach Nicole (Rauch) Winter (@nicolemwinter_ on TikTok) spill the fitness tea. One way to do this is to do four days of strength training, one day of running or cardio, and one day of full body conditioning. Winter dubbed it “a mix of strength + cardio for the best results” in one of the his videos.
Strength coach Kelly Matthews revealed in a TikTok that she approaches the 4-1-1 method by performing four days of strength/hypertrophy-based exercises; a day of sprints, jumps and conditioning; and a day of low-intensity steady-state cardio.
The benefits of the 4-1-1 training method
Whatever the approach, this training method combines strength and cardio. So now that you know what this routine is, what are the benefits?
According to Tyler Read, BSc, CPTthe founder of PTPioneer.com, “This diet offers a balanced approach… Strength training builds muscle mass, boosts metabolism and improves your appearance. Sprinting, being a high-intensity workout, maximizes calorie burning and fat loss.”
Read explains that this combination is an ultra-effective way to shed unwanted body fat “by combining intensive exercise with recovery and muscle-building routines, providing a holistic approach to fitness.”
People rave about the 4-1-1 workout method for fat loss
Winter wrote in one of his TikTok videos (as she crushed alternating dumbbell thrusters), “Sister, give me six weeks to transform your body. I’ll show you [how] to lose fat quickly and build lean muscle mass with the 4-1-1 build x burn method. In two weeks you will feel it. In four weeks you will notice it. In six weeks, your friends will tell you and ask you to give up your workout routine.”
Another TikToker, Maggie | Workouts for Women, recommended for the training method, writing in a video“Girls, if you really want to lose fat, you must follow the 4-1-1 fat loss method.”
You’ve heard it from the fitness professionals themselves. If you’re looking to melt away pesky body fat and reveal a leaner, more toned body, achieving a healthy balance between strength training and cardio is essential. There are many effective number workouts out there, but 4-1-1 might just be a great place to start!
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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