I tried the 3-2-1 method for 30 days to build strength, flexibility and cardio—here’s why I'm sticking with it

This adaptable workout regime suited my busy schedule

Writer Marina Leiva García takes a picture of herself in a Pilates studio. She is smiling softly, hair tied back, and in the background we see Pilates reformer machines and a large plant.
(Image credit: Future)
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The 3-2-1 method has been trending on Instagram and TikTok for a couple of years. It consists of three days of strength training, two days of Pilates and one day of cardio.

It's never tempted me before, but since having a child almost two years ago, I’ve struggled to get into a rhythm with workouts. Running was my favorite sport before becoming a mum, but unfortunately, pregnancy and birth took a toll on my body, and I struggled to enjoy it for a while.

I decided to give the 3-2-1 method a try to see if it could kickstart a new workout regime. I expected it to be challenging, but I ended up loving it. Doing it has made me feel stronger and, in turn, reignited my love for running.

How I did the 3-2-1 method

Writer Marina Leiva García works out in her garden on a sunny day. She is walking across the lawn, holding two dumbbells out at shoulder height. She wears a cap and a long-sleeved top.

(Image credit: Future)

To make the most of the 3-2-1 method, I consulted Whitney Houlin, NASM-qualified personal trainer and director of training and fitness at WeGym, who believes it’s a well-balanced routine.

"The 3-2-1 method gives you a great mix of strength, mobility and cardiovascular endurance without overloading any one area,"et she explains.

Houlin shared the following tips to maximize results:

Strength training
Focus on progressive overload (adding weight, repetitions of a movement or intensity over time) and ensure you're hitting all major muscle groups.

Pilates
One of the benefits of Pilates is that you can adapt it to suit your regime—I recommend using it for active recovery, core engagement and mobility work. Try different styles like mat or reformer Pilates, depending on your access and preference.

Cardio
Choose something you enjoy and that aligns with your goals—steady-state for endurance, HIIT for metabolic boost or a fun activity like dance or hiking.

Recovery and nutrition
Prioritize sleep, hydration and protein intake to support your training and recovery.

Listen to your body
If you’re feeling too fatigued, adjust the intensity or swap a session for extra recovery.

Whitney Houlin smiles at the camera holding square dumbbells in her hands.
Whitney Houlin

Whitney is a Utah-based personal trainer and mom of three girls. With over a decade of experience in the fitness industry, she is an ACE certified personal trainer, AFAA certified group fitness instructor, and has 11 other format certifications, ranging from kettlebells to Pilates and barre. Aside from teaching at the gym, she is the Director of Fitness and Training for WeGym.

What I learnt from the 3-2-1 method

Writer Marina Leiva García performs a plank outside on a mat. She is supporting herself on her hands and tiptoes, with the rest of her body elevated off the ground. It is sunny and the long shadows of trees fall over her body.

(Image credit: Future)

Exercising six days a week sounded daunting at first, even though I was already working out about four days a week. To my surprise, I adapted quickly. Here are my five biggest takeaways from a month of following the 3-2-1 method:

Planning is everything
Balancing workouts with work, parenting and social commitments takes some strategizing.

Home workouts saved the day
When plans to hit the gym fall through, a 30 or 45-minute Pilates or weights session in your living room (sometimes in pajamas!) can be just as effective as a gym class.

I feel stronger
I’m no longer intimidated by the free weights section at the gym. Carrying my increasingly heavier toddler feels easier, and a recent house move (which involved lots of heavy lifting) felt like a breeze.

My posture has improved
Strength and Pilates sessions have helped to counteract the long hours I spend at my desk.

Heavy lifting before cardio isn’t ideal
Doing a weights session the day before a run made my legs feel like bricks!

My final thoughts

Overall, I found the 3-2-1 method a challenging but fun way to rebuild my fitness—especially good if you’re coming back after injury or a long time off exercise. As Houlin said, the combination of strength, Pilates and cardio builds strength without increasing the risk of injury or inducing boredom. After completing the month-long experiment, I've regained the strength I need to run and can finally enjoy it again.

I loved how flexible the method is too. I shifted workouts around to match my energy levels, especially after nights my toddler was awake.

The 3-2-1 method provided the perfect balance while I regained my strength and endurance, so I plan to stick with it.

Marina Leiva García
Marina Leiva García
Freelance writer

Marina Leiva García is a freelance journalist with almost a decade of experience in financial and environmental topics in B2B and publications such as the New Statesman. Currently, she is building a new career around lifestyle, sports and women’s issues. In her scarce free time, she is an average but stubborn runner, cyclist and swimmer.

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