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There are many new thoughts on good ways to work out. The 3-2-1 workout method is one of them, but what is it? Will it work for you?
New fitness programs and regimes are taking over, and it’s all thanks to TikTok. More personal trainers and fitness instructors are turning to the social media platform to show people what to do if they want to improve their health.
The 3-2-1 workout method is something touted as a good option for weight loss. I’ve found it better for overall health than actually losing fat, though. Plus, something that some of the trainers forget to tell you is that you need to do this workout with one important thing: a good diet.
What is the 3-2-1 workout method?
The 3-2-1 part of the workout stands for doing 3 days of strength training, 2 days of Pilates, and 1 day of cardio.
You don’t need to join a gym for any of this. You also don’t need to go to any classes if you don’t want. There are plenty of home routines* that you can follow as you get started, and then it’s up to you afterward.
The cardio doesn’t mean that you have to go running! There are so many different forms of cardio that are much better than pounding the pavement. Walking is a great way, especially walking at a brisk pace that gets your heart rate up a little. I love to go swimming for my cardio. Try to get in 30 minutes at least.
I’ll admit that I tend to get extra cardio in after my strength training. I do the 15/15/3 workout method on these days.
When it comes to strength training, work on a different body part each time. Do arms one day, your core another day, and your legs the third day. Keep this rotation to help build muscle.
It’s a simple formula to add into your week
One of the great things about the 3-2-1 workout method is that you can easily fit this into your routine. Again, you don’t need to go to the gym if you don’t want, which makes it easy to do some of the workouts at home*.
You don’t need to throw yourself straight into this method, either. Start by adding in the strength training and then add in the cardio. You can then add in the Pilates workout. Just starting out is the hardest part. As you do that, you’ll want to do more, and you’ll soon find yourself up to five days of exercise per week.
What’s the one thing you need to make the 3-2-1 workout method work?
Working out isn’t going to help you lose weight on its own. You need to incorporate it with a calorie deficit diet. This means eating fewer calories than you consume in a day.
I’m not a fan of those 1200-calorie diets. They don’t work, especially as we get older. I love the macro diet and tracking my macros. Not only do I eat a few more calories (I’m around 1700 based on my height and weight goals), but I also put the focus on eating healthier meals. My protein intake has increased since following this diet, which is essential for building muscle—and you need that with the 3-2-1 workout method!
If you’re not going to track your food intake, then you will likely overeat. This leads to gaining weight despite all the exercise. Of course, we want to blame the exercise plan first, but it’s likely the diet.
Can you do the 3-2-1 workout method with a plan like Weight Watchers? Sure! It’s a great idea. Weight Watchers is one of those plans that can help you get started on your healthy eating journey. The plan always encourages exercise. You’ll just want to find a way to make your plan stick when you decide to leave Weight Watchers.
MORE: How to get back on track with your workout routine
What type of workout do you follow? Share in the comments below.
