Movement
•Centr Team
All you need to know about the 3-2-1 workout method
Looking for a weekly workout split that balances strength, cardio and recovery? Meet the 3-2-1 method - a weekly exercise routine combining strength training, Pilates and cardio to help you achieve your fitness goals.
It's consistent without being rigid, goal-oriented without the pressure, and ideal whether you're getting back into fitness or just need a fresh framework to stay on track.
Not sure what the numbers mean or how to use them? Let’s break it down and how it could help you on your fitness journey.
What is the 3-2-1 workout method?
This workout method is all about helping you build consistency with your exercise routine. In a week, you’ll complete::
3 strength training sessions
2 Pilates sessions
1 cardio session
This three modality split (also the most popular) is designed to build strength, mobility and endurance with recovery in mind.
What sets this workout method apart is its balance of activity and recovery. It’s a framework to hit your fitness goals without burning out – perfect for those new to fitness or who prefer a less rigid workout routine.
On the fence about Pilates? These five benefits might change your mind.
7 benefits of the 3-2-1 workout method
There’s no one-size-fits-all approach to fitness, but the 3-2-1 method comes close. It’s built to flex with your goals, your schedule and your energy levels – and that’s exactly why it’s gaining serious traction.
1. You know what you’re doing every week
No more decision fatigue. Just plug your sessions into your calendar and off you go.
Here’s an example of what your week could look like. You could lift heavy on Monday, Wednesday and Friday, flow through Pilates on Tuesday and Saturday and hit your cardio on Sunday – leaving Thursday to recover.
2. Variety that keeps boredom away
Studies show that boredom and stale routines can be the reason you’re skipping workout sessions and feeling stuck in a rut. So how do you break the cycle? Variety.
Strength training can mean anything from heavy compound lifts to bodyweight circuits or a resistance band session at home. Your Pilates sessions might focus on core activation one day and full-body mobility the next. Your cardio could be a 5K run, dance cardio with friends or a quick HIIT bike ride. It’s the perfect recipe to shake up your workout routine, helping you look forward to the next session.
It all comes down to you and what you want to achieve with your fitness goals.
3. It hits every part of your fitness
Strength training builds muscle, bone density and functional power.
Pilates sharpens core strength, improves posture and prevents injury. Think slow, controlled mat sessions, or Reformer flows that challenge and improve your stability.
Cardio boosts endurance, heart health and calorie burn. You could go for a run, take a boxing class or jump right into a low-impact HIIT session.
Join Chris and his personal trainer Luke for a cardio challenge in this no-equipment workout.
4. Fits your life, not the other way around
Each session can be tailored to your schedule. Short on time? Hit a 20-minute dumbbell burner. Got more space? Try a 45-minute Pilates class. The 3-2-1 workout method flexes around your lifestyle, not the other way around.
5. Flexible intensity
Push yourself on days you’re feeling strong. Pull back when you need recovery. Whether you’re managing your energy around work, your menstrual cycle or mental load, this approach adjusts with you. A low-impact Pilates day can still move the needle when you're not up for max effort.
6. Guaranteed progress over time
As you build consistency, the results follow. You can start lifting heavier, flow through Pilates sessions with ease, or run for the bus without feeling out of breath.
7. Built for the long game
Remember – this workout routine is designed to help you build consistency into your routine, not grinding yourself into the ground. It weaves together high and low-intensity days with built-in recovery, helping you avoid burnout and stay injury-free.
Short on time but need to tick off your cardio for the week? HIIT can help – and it slots perfectly into your 3-2-1 routine.
Try the 3-2-1 workout method with Centr
Ready to build your own workout routine? Try a 3-2-1 workout week made up of these sessions below:
Strength sessions:
Pilates:
Cardio:
Looking for more structure in your training? Try Hybrid Strong – a 6 week strength and cardio program from Chris Hemsworth’s team on Centr.
Can I just follow a program without overthinking it?
Absolutely – and we’ve got just the thing to take your training to the next level.
Give Hybrid Strong a try – a 6-week program from Chris Hemsworth’s team on Centr that covers both strength and cardio training. You can then pick your preferred Pilates session through the Centr app.
You can find hundreds more programs and workouts – both coached and self-guided – through the Centr app. Start your free trial and get moving today!
FAQs on the 3-2-1 workout method
Still not exactly sure how this routine works? We can help.
What is the 3-2-1 workout method?
The 3-2-1 method is a weekly workout split that includes 3 strength sessions, 2 Pilates sessions and 1 cardio session – with one day for rest or active recovery. It’s designed to build strength, improve mobility and support cardio fitness without burning you out.
Is the 3-2-1 workout method good for beginners?
Yes – it’s one of the most beginner-friendly workout splits around. The structure gives you a clear plan while staying flexible so that you can adjust intensity and focus based on your fitness level, schedule and energy. You can also adapt the workout ratio to match your fitness goals.
Can I do the 3-2-1 method at home?
Absolutely. You can complete all six sessions at home with minimal equipment. Strength sessions can be bodyweight or dumbbell-based, Pilates needs just a mat, and cardio options range from HIIT to low-impact movement.
How long should each workout be?
Each session can range from 20 to 45 minutes. The idea is to make it work for you – short and sharp when you’re busy, longer when you’ve got more time to train.
Do I have to stick to the exact 3-2-1 split every week?
The 3-2-1 structure is a guide, not a rulebook. Want to add an extra cardio session or swap a strength day for Pilates? Go for it. Adjust the ratio as needed to suit your fitness goals.
What kind of results can I expect from the 3-2-1 method?
With consistency, expect improvements in muscle tone, core strength, mobility, endurance and overall energy levels.
Want more workout inspiration?
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