Thanks to TikTok, a new fitness trend seems to pop up daily; not every single one has scientific merit, but some can be beneficial. The latest trend is the 3-2-1 method — let us explain. If you’ve hit a workout progress plateau or are bored and want variety in your movements, this method might be what you're looking for. We tapped new Alo Moves instructor and certified personal trainer Olivia Poling for answers.
The numbers stand for three days of strength training, two days of Pilates, and one day of cardio, which could be anything from running to walking. The schedule might help those who have trouble staying consistent and the diverse types of movements will activate different muscle groups. Keep reading below for everything you need to know about the 3-2-1 method, including the benefits, how it works, and a breakdown of classes you can take to get started.
What is the 3-2-1 workout method?
“The 3-2-1 method is a simple formula to break up your workouts during the week,” says Poling. It incorporates three days of strength training, two days of Pilates, and one day of cardio. Although working out six times a week might sound like a lot, short workouts count, and they can be just as effective as longer ones; plus, your cardio day could also mean a walk, a hike, a bike ride, or anything else that gets your heart rate up.
Yes, the 3-2-1 method revolves around these numbers, but with any workout, you can adjust it to what feels right for you. Other variations on TikTok include three days of Pilates and two days of strength training, or you could also swap the Pilates for another low-impact style like sculpt or barre. The most important thing is honoring how your body feels while still trying to challenge it with variety.
What are the benefits of the 3-2-1 workout method?
It creates structure.
Consistency can be hard, people! It takes practice and determination. The first step to being consistent is to set yourself up with a schedule. You can even start small with 10-minute workouts and build from there to make it achievable.
It’s accessible for every fitness level.
Everyone from beginners to avid gym-goers can try out this method and cater each workout to the level and intensity they want. “This is a very beginner-friendly approach and is digestible since it can be tailored to your own abilities and personal timeline,” Poling explains. You know how much you want to push yourself and what your abilities and goals are, so there’s flexibility. Even the most expert fitness instructors might want a more beginner-friendly workout for a day of active recovery, or a beginner can choose to ramp up the intensity once they have certain moves down.
It builds in active recovery time.
Poling says it allows for appropriate recovery time on lower impact days. When you work on your core and flexibility in between more intense weighted exercises, you’ll feel more rested.
It’s a holistic fitness approach.
Every week you’ll focus on building strength, flexibility, and endurance with this mix of styles, so it’s a well-rounded way to structure your workout routine.
It adds variety.
Diversifying your workout routine is a great benefit according to Poling. If you’re bored from repeating the same workouts, this method is a solution.
How to do the 3-2-1 method
Now that you have all the information, try it out for yourself with our 3-2-1 method playlist. You can do these classes at home or at the gym — wherever is most comfortable or convenient for you.
In the above playlist, the three-week program alternates styles to create this schedule: strength, Pilates, strength, Pilates, strength, and cardio. But you can have free reign if you would rather order it differently. Poling suggests that a day of rest or another workout in between strength training is ideal. “It gives your body proper time to recover and come into the next workout strong.” With her expert advice in mind, below are some other example schedules you can use:
Schedule 1: Pilates, strength, Pilates, strength, cardio, strength
Schedule 2: Strength, Pilates, cardio, Strength, Pilates, strength
Schedule 3: Cardio, strength, Pilates, strength, Pilates, strength
If you want more cardio ideas, Poling says she does interval running on a treadmill where you start at an incline walk, come into a run, bring it back to a jog, slow down to walking, then repeat. “I use this workout each week to work on what's called my zone two cardio,” she says. “This is cardio you can sustain over longer periods of time. A great way to test if you’re in zone two is to see if you can talk during the workout.”Surfing, playing tennis, playing pickleball, or boxing also counts as your cardio day. “Cardio can be super fun, but like anything, you need to find what works best for you and work it into your routine.”
