If the 12-3-30 treadmill workout feels too intense and the lazy girl’s at-home walking workouts are too easy, feel good in the middle with the 3-2-8 fitness trend from TikTok – a 3-2-8 fit by TikTok – trainer-approved routine. to do various exercises throughout the week.
Instead of sticking to one type of movement, the 3-2-8 fitness method is about working out different ways. Created by TikTok user and Pilates specialist @natalieroseuk, the goal is to do three strength training workouts per week and two low-impact activities per week, all while aiming for 8,000 steps per day. This concept is nothing new, but the way it’s packaged is so appealing — and clearly amassing a following on TikTok, where it has the upper hand. 260 million views and I see countless videos with folks sharing their success stories. It seems that the as a comprehensive full-body fitness training plan.
Karina BlackwoodAs a personal trainer and certified Pilates teacher, I like the 3-2-8 to be so well rounded. “It’s also a great option for those who get bored easily and like to shake it up, like 3-2-8 takes on different types of workouts,” she tells Bustle. “You can’t just stick to yoga or weight training, but you can combine both or three different weekly workouts. Plus, you’ll work on your strength, mobility, balance, and flexibility at the same time. First of all, know about the 3-2-8 workout method.
Fitness method 3-2-8
The 3-2-8 method consists of three strength workouts per week, two low impact workouts per week, and 8,000 steps each day – and each part has unique, trainer-approved benefits.
Strength training workouts x 3
Strength workouts include any type of weight-lifting or bodyweight-based movement, such as crunches, push-ups, or lunges, says Blackwood. While compound, full-body exercises that hit multiple muscles are always a good bet — deadlifts are for example — you can train your strength, and full body one day, upper body another, then lower body, depending on your mood. . The beauty is that it is flexible, so you can make it work for you.
The 3-2-8 limits are progressive load training, where you increase your reps every four to six weeks — that way you’re always getting better.
Low-Impact workouts x 2
For small protein workouts, go for something like Pilates, barre, or a yoga class that stretches and stretches your muscles. According to the 3-2-8 rules, these workouts are perfect for days when you are tired or when you have time to spare.
Blackwood says low-impact workouts are great for overall health and fitness, too. “Impact exercises tend to be easy on your joints and reduce the risk of injury,” he says. They also improve your flexibility and range of motion. (See? They covered all those bases.)
Walking 8,000 steps a day
According to a personal trainer Michael Hamlin, NSCA, CSCSWalking 8,000 feet a day is more than the typically recommended 10,000 steps a day, but still offers the same benefits. “It may be a better target for those who have a sedentary lifestyle or work very long hours,” he tells Bustle. While a couple of miles will shave off that 10,000 daily goal, taking 8,000 steps a day is still good for you — and encourages you to get outside (although you’re more than welcome to do walking workouts at home).
The Downsides of the 3-2-8 Workout
One potential downside is that the 3-2-8 isn’t challenging enough, Hamlin says. If you have big fitness goals, you will eventually need more than three strength training days a week. The workout also doesn’t offer any movement that gets your heart rate up, like cardio or HIIT, unless you choose a low-cardio workout like rowing or swimming. Because it’s like this, make sure you read the different activities.
It is the only line
The 3-2-8 is a great starting point for anyone looking for a fitness plan to follow, says Hamlin. “Additions and strength training and low impact cardio, that can make a good round,” he says. “The passive part can reduce the risk of many and varied health, which is great.”
Overall, Blackwood says he’s a big fan. “As a Pilates instructor, I love to incorporate strength training and low-impact exercises into my weekly routines, and this is what I recommend to my clients for a balanced, effective workout.”
Karina Blackwoodpersonal trainer, certified Pilates instructor
Michael Hamlin, NSCA, CSCSprivate trainer