There’s something about a sequence of numbers that makes wellness trends go viral on TikTok. (Cases in point: the 90-30-50 diet, the 12-3-30 treadmill workout, and so forth.) One of the latest trends to take hold is the 3-2-1 workout method, which calls for doing three days of strength training, two days of Pilates, and one day of cardio per week.

Six days of workouts seems like a lot, so is the 3-2-1 method actually worth doing? The short answer is that can be a great routine that supports weight loss, helps with muscle building, and aids in fat burning, but it’s not for everyone.

Here, two experts in fitness and nutrition explain the key benefits of the 3-2-1 method, and offer tips and tricks for incorporating it — with modifications, if needed — into your routine.

Does the 3-2-1 Method Meet Physical Activity Guidelines?

The Physical Activity Guidelines for Americans recommends that adults do muscle-strengthening activities (at a moderate or greater intensity) at least twice per week, so the 3-2-1 method exceeds this quota. Pilates counts as strength training, too, because you’re using your own body weight or the Reformer machine as resistance.

Benefits of the 3-2-1 Method

According to Umo Callins, a sports dietitian and fitness coach with 180Physique Athletics in Oklahoma City, the variety built into the 3-2-1 method makes it beneficial for weight loss and maintenance, improving body composition, and overall health.

Strength training: Strength training (aka resistance training) helps you lose fat while building and preserving muscle mass; it also boosts how many calories you burn, even at rest. The former is especially important while trying to lose weight, says Kathy LaBella, RDN, certified personal trainer and owner of Peak Performance in Old Saybrook, Connecticut, since weight loss can entail losing both muscle and fat.
Pilates: Research shows that Pilates can help increase flexibility, strength, mobility, respiratory rate, balance, and body mass index (BMI) — all while improving quality of life and reducing pain. “Having two Pilates days allows for a break from strength training while still building strength and supporting functional movement,” Callins adds. Moreover, LaBella recommends Pilates since it helps build a strong core, is low-impact, and is suitable for all bodies of all sizes and fitness levels.
Cardio: Cardiovascular workouts aren’t only good for your heart, brain, lungs, joints, digestion, and skin; they also support everything from weight loss and energy levels to mood and sleep quality. In addition, Callins calls out cardio’s calorie-burning benefits and ability to build stamina and endurance. Better yet, the 3-2-1 method allows you to choose your own aerobic adventure and go at your own pace.

“The 3-2-1 method allows for variety, helps avoid burnout, and is a good combination of strength, flexibility, balance, and cardio,” Callins summarizes.

Can the 3-2-1 Method Help With Weight Loss?

The 3-2-1 workout method can help with weight loss, but it’s neither a one-and-done solution nor perfect for everyone across the board.

“I like the method because it has a variety of workout styles that each have their benefits for weight loss, building muscle, and losing fat,” says Callins. LaBella agrees, noting that the 3-2-1 fitness formula can boost weight loss, provided it involves more activity than what you’re presently doing.

She also emphasizes the importance of sticking to a balanced diet that’s rich in plant-based foods, lean sources of protein, and plenty of water. If you’re new to strength training, fueling your body to support performance — as well as muscle growth and repair via increased protein intake — is key.

Getting adequate sleep is also crucial for hormone balance and recovery, says Callins, as well as giving yourself the requisite rest day (or more, as needed). “This helps with avoiding overtraining, helps prevent injuries, and allows for the recovery your body needs,” she shares.

These points considered, the 3-2-1 method might not be suitable for everyone. “For instance, more cardio may need to be included for people new to exercise and/or who have specific goals for weight loss and overall health,” says Callins. In addition, six days of exercise per week might be unrealistic or too intense for some people, including beginners and fitness buffs alike.

Is It Appropriate for People With Overweight or Obesity?

According to Callins, the 3-2-1 method can be helpful for folks with overweight or obesity to support their weight loss journey. However, she says that the workouts and their cadence should be modified as needed based on potential health or physical limitations, as well as current fitness levels and needs, for safety and results.

“It’s important to have an assessment done by a qualified fitness professional to help with creating a customized exercise prescription for each individual,” Callins continues.

Sample 3-2-1 Workout Plan

Wondering what the 3-2-1 method looks like in practice? LaBella offers the following sample weekly workout plan for inspiration.

Monday: Pilates
Tuesday: Chest and shoulders with abdominal exercises between chest sets
Wednesday: Legs (including quadriceps, hamstrings, abductors, adductors, and calves)
Thursday: Pilates
Friday: Back, biceps, and triceps with abdominal exercises between back sets
Saturday: A long run, jog, brisk walk, or bike ride
Sunday: Rest

From here, you can modify the schedule based on your exercise level or preferences. For example, LaBella says that beginners may choose to:

Use body weight or light dumbbells for strength training
Perform one set of 10 to 12 reps for each exercise
Start with one day of Pilates (or shorter sessions across two days)
Do cardio for a shorter time frame — even 5 to 10 minutes — and at a slower pace

“Start slowly so you are not sore or uncomfortable afterward, and work your way up in time and sets,” LaBella advises.

On the other hand, moderate to advanced exercisers can:

Aim for two to three sets of each strength training exercise for 8 to 10 reps
Do more advanced Pilates workouts
Boost the length and/or intensity of their cardio workouts More Tips and Modifications

If you’re not a fan of Pilates, you can always swap in another low-impact workout such as yoga, barre, tai chi, or even stretching and core exercises, says LaBella. Moreover, she suggests choosing forms of cardio that you actually enjoy doing and can stick to — whether that’s walking, running, hiking, cycling, rowing, swimming, dancing, or any other activity that boosts your heart rate.

In addition, LaBella advises adding micro-moments of cardio whenever possible. This could be as simple as dynamic stretching or performing abdominal exercises, or by stepping in place in lieu of resting between weightlifting sets. She’s also a fan of adding shorter sessions of cardio — like treadmill walks and jogs — after weight lifting, which can help you meet the aforementioned weekly recommendations for general health benefits. “The more activity you do, the more you control your weight,” she says. Every step, both literal and figurative, counts.

The Wrap-Up

The 3-2-1 workout method provides a well-rounded fitness framework, which can be beneficial for those who wish to lose weight, improve body composition, or simply diversify their workouts. However, it’s not a one-size-fits-all solution, and people should modify the workouts and their cadence as they see fit based on their own needs, limitations, and goals. Above all, the 3-2-1 method works best in tandem with a healthy dietary and lifestyle plan that sustainably supports weight management.