The 3-2-8 Method went viral on TikTok for being a fun and effective way to lose weight, build muscle and increase muscle tone. This 2-Week “3-2-8” workout plan includes includes a combination of strength training and barre/pilates workouts designed to build strength and burn body fat – no expensive studio classes needed. Each day of this plan includes a guided workout video you can do at home or at the gym.
Strength, core training, cardio, mobility and flexibility – you get it all in this brand new two week workout plan at home.
Whether you’re looking to build a consistent exercise routine or level up your current workouts at home, following a well-rounded two week workout plan is the best place to start.
The 3-2-8 method is a way of structuring a weekly workout plan. It consists mainly of low impact workouts, and combines strength training, barre/pilates and walking.
The name comes from the components of this method:
This 3-2-8 method workout plan provides five guided workout videos for your workouts during the week. In addition, aim for 8,000 steps a day. This includes all of your daily movement (such as walking around the house, doing chores, etc.) as well as dedicated walks.
You can track steps using an activity tracker, your phone, or simply estimate steps. For reference, 8,000 steps is approximately 3.5 miles.
The 3-2-8 pilates barre method is particularly effective because it allows you to reap the benefits of multiple different types of workouts.
Additionally, diversifying the type of movement you do each day decreases the risk of injury or burnout. This increases the likelihood you will be able to stick to a fitness routine, and can improve workout consistency.
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.
Optional Exercise Equipment:
Activity Tracker/Smart Watch. Helpful for tracking steps throughout the day.
Kettlebell. You always can sub a single heavy dumbbell instead.
Pilates Ball. I love this for increasing inner thigh and core engagement. Sub a throw pillow or kids squishy ball if you don’t have one.
Gliding Discs or Workout Sliders. Option to sub a hand towel.
Workouts are 25-40 minutes a day, 5 days per week. You can always take more rest days as needed.
The 3-2-8 method also includes a goal of 8,000 steps per day. This step goal includes all the steps you take during the day, whether it’s just moving around your house or taking a dedicated walk.
If you’re reducing workout days to accommodate a running schedule or make this plan beginner friendly, I recommend narrowing it down to 3 days of workouts, focusing on:
Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.
If you’re looking for a full body workout plan for beginners, follow one of our Beginner Workout Plans.
If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.
FREE! No sign up needed, this is a FREE Workout Plan.
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
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