You’ve likely seen the 3-2-1 method all over TikTok.

Here’s what it is, plus its pros and cons.

Should you add it to your fitness routine?

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anAlo Movesstrength instructor

Its also becoming a go-to for up and coming workout trends, like theshrimp challenge.

The latest fitness movement to be taking over the social media platform: the3-2-1 workout method.

What is the 3-2-1 method?

Woman walking on a treadmill at the gym.

This workout breaks down each day of the week by a specific throw in of workout.

This takes up six days of the week, and day seven is for rest.

This well-rounded routine supports both physical and emotional health for a sustainable fitness plan, Smith says.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Fox also likes the 3-2-1 method because it is highly adaptable to individual needs and preferences.

Additionally, incorporating rest or active recovery days is crucial for allowing the body to repair and strengthen.

It improves cardiovascular endurance

The inclusion of one cardio day per week helps to improve cardiovascular endurance.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

anAlo Movesstrength instructor

It may be too rigid

The structured nature of the 3-2-1 method might be too rigid for some.

Specialized programming would yield better results, Fox says.

This well-rounded routine supports both physical and emotional health for a sustainable fitness plan.

Healthy female training in the gym, performing a hip thrust.

Here are two helpful beginner and intermediate workouts to get your started and into a consistent routine.

Repeat the circuit for a second set, as tolerated.

These workouts can help improve the mind-body connection, enhancing core strength and posture, she says.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Pilates routine

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The goal is to improve muscular endurance and increase the ability to maintain stabilization under heavier loads.

Day 1: Upper-body push

This part of the workout focuses on four differentsupersetswith a push focus.

(FYI: Supersets are two strength exercises performed back to back with no rest in between.)

Perform a traditional strength exercise followed immediately by a stabilization exercise with no rest in between.

Do 2 to 3 sets of 8 to 12 reps, with 30 seconds rest after the superset.

Perform a traditional strength exercise followed immediately by a stabilization exercise with no rest in between.

Do 2 to 3 sets of 8 to 12 reps, with 30 seconds rest after the superset.

Perform a traditional strength exercise followed immediately by a stabilization exercise with no rest in between.

Fox notes that for this intermediate Pilates routine, you just need a mat.

Repeat the circuit for 3 sets.

This workout can build on the results of the beginner program, Fox says.

Incorporate speed, agility, and quickness drills to enhance coordination and engage the brain, she says.

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