What is the 321 rule in fitness?
Otto Bogisich
2025-07-23 14:43:18
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: 18
The 3-2-1 stands for three days of strength training, two days of Pilates, and one day dedicated toward your cardio work.
The day dedicated to cardio should be flexible — and doesn’t necessarily have to include a grueling sweat session on the treadmill.
For me, I love having that day be just a long walk.
So I’m really focusing on getting in those five [other] workouts every single week and staying consistent with it.
When we pair our pilates and strength training workouts we’re able to drop our cortisol levels, build lean muscle, strengthen smaller muscle groups that are often overlooked, increase mobility, flexibility, and help you drop fat and stick with your nutrition.
Consistency is key with both our workouts and our diets.
After sticking with the 3-2-1 method for some time, Fisher dropped 10 pounds and lost 11 inches off her waist.
I am definitely the fittest I’ve been.
My body fat percentage has dropped tremendously, and I feel so happy with where I’m at.
I am now just maintaining.
Floyd Ziemann
2025-07-13 20:19:39
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The 3-2-1 workout method stands for three days of strength training, two days of Pilates, and one day of cardio, which could be anything from running to walking. The 3-2-1 method is a simple formula to break up your workouts during the week, says Poling. It incorporates three days of strength training, two days of Pilates, and one day of cardio. Although working out six times a week might sound like a lot, short workouts count, and they can be just as effective as longer ones, plus, your cardio day could also mean a walk, a hike, a bike ride, or anything else that gets your heart rate up. Yes, the 3-2-1 method revolves around these numbers, but with any workout, you can adjust it to what feels right for you. Other variations on TikTok include three days of Pilates and two days of strength training, or you could also swap the Pilates for another low-impact style like sculpt or barre.
Kareem Schamberger
2025-07-13 18:12:11
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The 3-2-1 workout method might just be the thing that gets you in to fitness – here’s how to do it.
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