Does the 3-2-1 Workout Method Really Work? Here’s How to Try It

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Explore the benefits & flexibility of this viral TikTok fitness trend
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Maybe you’ve heard of the viral 3-2-1 method for working out while scrolling around on TIkTok—but what’s it all about? And, more importantly, does it actually work? You’ve come to the right place. In this article, we’ll explain everything you need to know about the 3-2-1 method, how to do it, and its many benefits. We’ll also give you some ideas for getting started, complete with exercise tips from expert professional fitness trainers to get you started. Let’s dive in!

The 3-2-1 Workout Method: Overview

The 3-2-1 workout method is a way of structuring your weekly workouts. It involves 3 days of strength training, 2 days of Pilates, and 1 day of cardio exercise (plus 1 day of rest). Beyond that, you can choose where and when to do each workout, what type of exercises to do, and how long to work out each day.

Section 1 of 5:

What is the 3-2-1 method for working out?

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  1. It’s super simple: the 3-2-1 method involves 3 days of strength training, 2 days of Pilates, and 1 day of cardio exercise—six days total. Then, the seventh day of the routine is a rest day with no workouts needed, and after that, the schedule begins again. [1]
    • That’s the entire method—there are no requirements about which specific exercises you need to do, how intense they should be, or how long to make your workouts. That’s for you to decide!
    • The 3-2-1 method went viral on TikTok as a new fitness trend. While many social media health trends aren’t actually very healthy, the 3-2-1 method has gained some support for being an effective workout plan!
  2. People who try the 3-2-1 method are absolutely encouraged to tweak it based on their personal preference, skill level, and workout goals. For example, you could adjust the ratio, doing three days of Pilates and two days of strength training, or switch around Pilates and cardio—it’s your call.
    • You could also swap out Pilates for sculpt or barre—something that’s also low-impact and works similar parts of your body.
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Section 2 of 5:

How to Do the 3-2-1 Method Workout

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  1. You can use this method at home, at the gym, or in any way that works for you. However, it’s a good idea to alternate your strength workouts with Pilates and cardio, so your muscles get some rest between strength training days. That way, you’ll be in the best condition possible for each strength day! [2]
    • Here are a couple of example schedules to try:
      • Example 1: Pilates (day 1), strength (day 2), cardio (day 3), strength (day 4), Pilates (day 5), strength (day 6), rest (day 7).
      • Example 2: Strength (day 1), Pilates (day 2), cardio (day 3), strength (day 4), Pilates (day 5), strength (day 6), rest (day 7).
    • In each schedule above, strength workouts are padded with Pilates or cardio before and after—but you can rearrange these schedules however you like.
Section 3 of 5:

3-2-1 Method Workout Ideas

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  1. Pilates is a type of body conditioning that focuses on movement, controlled breathing, and core strengthening. The 3-2-1 method calls for two days of Pilates, and there are many Pilates exercises to add to your workout based on skill level and intensity. But, if you’re a beginner, here are a few pilates moves to consider: [3]
    • Deep breathing. Lay on your back with your knees bent, feet on the floor, and hands on your rib cage. Inhale through your nose, letting your rib cage rise, then exhale while letting your rib cage lower to the floor.
    • Leg lifts. Lay on your back with your knees bent and feet spread apart. Lift one leg so that your knee and shin are parallel to the floor, then inhale and hold the position. Exhale and lift your second leg into the same position, then inhale again and count to 5. As you exhale, lower both feet to the floor.
    • Toe taps. Lay on your back with your feet on the floor. Lift your knees into a 90-degree angle, then lower your feet until your toes tap the floor. Finally, raise your knees back into a 90-degree angle and return to the original position.
    • Looking for a guided Pilates workout? Check out full-length sessions and tutorials on YouTube like this workout for beginners .
  2. Strength training (or resistance training) is all about building up your muscle strength and endurance. According to fitness trainer Laila Ajani, that means doing exercises such as lunges, crunches , bench presses, and planks . [4] Other strength training exercises include push-ups , pull-ups , squats , and deadlifts . Feel free to mix and match those exercises, or explore other forms of weight training !
    • If you’re struggling to stay motivated while strength training, Ajani suggests “switching yourself to barbell lifts and doing low-rep sets (like sets of 3 to 8) to give yourself a break and some variety, then building up to more.” [5]
    • She continues, “Every time you go to the gym, add a little bit more…you’ll know that you’re getting better. And that’s really motivating for people because even though the changes are small, you can see the progress.” [6]
    • And, if you’re doing strength exercises at home, trainer Katie Dunlop has a few other suggestions, such as resistance bands . “Resistance bands are a great way to up-level your workouts and add serious weight at home without needing to build a full home gym. I also love adjustable dumbbells to save space.” [7]
  3. According to fitness trainer Jesse Pichardo, you don’t need gym access to have a great cardio workout. “I always recommend walking,” he says. “Walking doesn’t require a warm-up, it’s free, and you can do it until you’re 85 or 90 years old. It’s sustainable and low-impact, and you can adjust how long or briskly you walk.” [8] So, if you need a quick cardio workout, a walk is likely your easiest option.
    • If you want something other than a walk (or if you’re very out of shape), Pichardo recommends a recumbent bike. “It’s comfortable, especially if [you] find saddles on regular bikes uncomfortable,” he explains. [9]
    • He adds that you can also use a treadmill on a low setting or do some cycling to get your cardio exercise. [10]
    • Running is an option, although Pichardo cautions that it’s a weight-bearing exercise. “Weight-bearing exercises like running can aggravate knee or hip issues, so cycling, which isn’t weight-bearing, is a good alternative.” [11]
    • Of course, cardio can take many forms—even sports (like tennis, pickleball, soccer, and boxing) and games (like jumping rope).
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Section 4 of 5:

Benefits of the 3-2-1 Method Workout

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  1. This can be super helpful, especially if you’re someone who struggles with making schedules—the 3-2-1 method has a schedule for you already! It adds structure to your week and helps you figure out exactly what type of workout you need to do, when to do it, and for how long. [12]
    • Because it’s so structured and consistent, it’s also easy to sustain this schedule and keep the 3-2-1 workout going in your daily life.
    • You’ll probably also notice that this workout regimen will get easier the longer you do it—and the more comfortable you get with it, the more you can adjust your workouts for intense exercise (if you want).
  2. 2
    It’s well-rounded. That is to say, the 3-2-1 method doesn’t rely on a single type of exercise; it combines pilates (for posture, balance, and flexibility), strength (for building muscle mass and strength), and cardio (for cardiovascular health). Essentially, the 3-2-1 method is holistic and works out your whole body, not just part of it! [13]
  3. The 3-2-1 method isn’t supposed to be restrictive—it’s supposed to work with your lifestyle and schedule! That means you can change the intensity of your workouts whenever you want and decide which specific exercises you want to use in each workout based on how your body feels that day and what’s healthiest for you.
  4. 4
    It’s effective for any fitness level. You can be a beginner, highly experienced, or anywhere in between: the 3-2-1 method will work for just about anyone because of how customizable it is. You can follow the 3-2-1 method and use easier workouts if you’re a beginner, or try more advanced and strenuous workouts if you’re a pro. It’s all up to you!
  5. With the 3-2-1 method, you get to change up your workout routine instead of doing the same exercises day in and day out. When you get bored of your workout routine, it’s easier to let workouts slide or avoid doing them altogether—but when you’re doing different exercises and training styles throughout the week, you can stay engaged and focused! [14]
  6. 6
    It’s easy to fit into a busy schedule. Yes, the 3-2-1 method calls for six workouts per week—but they don’t have to be super long or even strenuous workouts every single time. Although there’s no specific requirement, an effective workout should generally be anywhere from 20 to 45 minutes long. That means you only need to spare 20 minutes for some exercise if you have a busy day!
    • You can also adjust the length of your workouts based on the exercise style you prefer. So, if strength isn’t your favorite, you could do three 20-minute workouts.
    • And, if you love low-impact cardio, you could take a longer 45-minute walk or jog on cardio day!
  7. There’s a designated rest day, of course—and by alternating different types of exercise (Pilates, strength, and cardio), your body can recover more easily even on non-rest days. For example, if you do an intense strength day and then a lower-impact Pilates day, your body will have some time to recover from the strength training (while still getting exercise). [15]
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Section 5 of 5:

Frequently Asked Questions: 3-2-1 Method for Working Out

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  1. 1
    What equipment do you need for the 3-2-1 method? There’s no required equipment, since you’re supposed to choose the exercises you want to do. At a bare minimum, you’ll likely need a set of dumbbells for strength training exercises. You may want to check and see what weight recommendations are given for your strength training exercise of choice.
  2. 2
    Is the 3-2-1 method effective? Overall, yes! Results will obviously vary based on each person who uses this method, but using a well-rounded training system that combines cardio, Pilates, and strength exercise can be highly effective and help train every major muscle group in your body.
  3. 3
    Does the 3-2-1 method work for weight loss? Yes, it does! Again, results will vary by person, but a holistic exercise regimen like the 3-2-1 method for weight loss can absolutely help you lose weight from fat, if that’s your goal.
  4. 4
    Is the 3-2-1 method beginner-friendly? Yes, absolutely! Just select exercises that are ideal for beginners. Additionally, low-impact workouts (like Pilates) and the built-in rest day can be very helpful for beginners, reducing the risk of injury.
  5. 5
    Is the 3-2-1 method similar to the 4-1-1 workout method? Yes! Both methods are simply ways of organizing your weekly workouts. The 4-1-1 method calls for 4 days of strength training, 1 day of cardio, and 1 day of Pilates or barre. There’s also the 4-2-1 method, in which there are 2 days of cardio (and workouts on every day of the week, as opposed to just six days).
  6. 6
    How do you stay motivated between workouts? Dunlop recommends starting small. “Starting your day with even a short workout while help boost endorphins and set you up for a better day all around.” Make a small goal for yourself and follow through to get a sense of accomplishment that’ll keep you going! [16]
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      References

      1. ↑ https://www.muscleandstrength.com/articles/3-2-1-resting-method
      2. ↑ https://www.muscleandstrength.com/articles/3-2-1-resting-method
      3. ↑ https://health.clevelandclinic.org/everything-you-want-to-know-about-pilates
      4. ↑ Laila Ajani. Fitness Trainer. Expert Interview
      5. ↑ Laila Ajani. Fitness Trainer. Expert Interview
      6. ↑ Laila Ajani. Fitness Trainer. Expert Interview
      7. ↑ Katie Dunlop. Certified Personal Trainer & Sports Nutritionist. Expert Interview
      8. ↑ Jesse Pichardo. Personal Trainer. Expert Interview
      9. ↑ Jesse Pichardo. Personal Trainer. Expert Interview
      1. ↑ Jesse Pichardo. Personal Trainer. Expert Interview
      2. ↑ Jesse Pichardo. Personal Trainer. Expert Interview
      3. ↑ https://sustainhealth.fit/lifestyle/from-burnout-to-breakthrough-how-the-3-2-1-workout-prevents-overtraining/
      4. ↑ https://sustainhealth.fit/lifestyle/from-burnout-to-breakthrough-how-the-3-2-1-workout-prevents-overtraining/
      5. ↑ https://sustainhealth.fit/lifestyle/from-burnout-to-breakthrough-how-the-3-2-1-workout-prevents-overtraining/
      6. ↑ https://sustainhealth.fit/lifestyle/from-burnout-to-breakthrough-how-the-3-2-1-workout-prevents-overtraining/
      7. ↑ Katie Dunlop. Certified Personal Trainer & Sports Nutritionist. Expert Interview

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