The 3-2-8 method could be the new way to work out if you’re looking to change up your routine and develop a more well-rounded approach to exercise. It might have gone viral on social media – but this is one trend that could be worth following, the experts say.
The 3-2-8 workout method is one of the latest routines to go viral on TikTok with over 17 million views and counting on the hashtag, and while we remain skeptical about any workout shared for views on the internet, this one has caught our attention – and the attention of personal trainers worldwide – for good reason. It combines strength training, Pilates, and walking to create a great low-impact workout designed to be anywhere by anyone.
You’ve heard of the 12-3-30 workout and the 23-7-2 Stairmaster workout. Now get ready for the 3-2-8 method. To reveal all you need to know about the routine, here, woman&home speaks to three certified personal trainers about how to do it right, the benefits, and tips for staying consistent.
What is the 3-2-8 method?
The 3-2-8 method combines strength training, Pilates or barre workouts, and at least 8,000 steps per day to create a weekly workout routine suitable for anyone, regardless of your starting level of fitness. There are five individual workouts in total with the steps done daily on top of this as a gentle form of cardio.
It’s the perfect all-rounder routine, says David Wiener, personal trainer and body transformation specialist. “Cardio, strength training, and flexibility training are some of the fundamentals to a successful fitness regime,” he explains. “Love it or hate it, cardio is essential to your health and it has a number of benefits. When incorporating this with strength training, you will also be building muscle mass, which will increase your metabolism and may help you lose weight and tone your body.”
It may sound like a lot of exercise – especially if you’re new to working out – but the 3-2-8 workout is completely adjustable to your level of fitness and preferences when it comes to exercise. You can do either:
- Three days of strength training, two days of low-impact exercises such as Pilates or barre, and an average of 8,000 steps a day.
- OR three days of Pilates or barre workouts, two days of strength training, and an average of 8,000 steps a day.
While it’s important to stay consistent and level up the difficulty if you want to improve, there are two rest days in the program and there’s no rule to say each of the five workouts has to be a certain length of time or super challenging every week.
You can also do the routine at home with a workout app, in group classes, or in the gym, whichever you prefer.
The 3-2-8 method was created by Pilates and barre teacher Natalie Rose and shared on TikTok. “[It’s] my not-so-secret method that will leave you feeling snatched and strong,” she explains, suggesting that