top of page

The TikTok Sensation 3-2-8: Transforming Lives Through Pilates, Strength Training & Walking

Updated: Oct 20, 2023

In the ever-evolving world of fitness trends, one recent sensation that has taken TikTok and the fitness community by storm is the 3-2-8 Method with over 17 million views on TikTok. This simple yet effective regimen combines three key elements:

There are two variations on the 3-2-8 workout per day.

TikTok 3-2-8 Method - Fitness, Strength Training & Walking

The Power of Pilates (3 Days a Week)

Pilates, a low-impact exercise method, has been renowned for its numerous health benefits. Incorporating Pilates into the 3-2-8 routine for three days a week brings about a variety of positive changes:

  1. Core Strength: Pilates is famous for strengthening the core muscles, improving posture, and providing a strong foundation for other physical activities.

  2. Flexibility: Regular practice of Pilates enhances flexibility, making daily movements easier and reducing the risk of injury.

  3. Mind-Body Connection: Pilates promotes mindfulness by focusing on breath control and precise movements, reducing stress and anxiety.

According to Celebrity Fitness Expert, Andrea Metcalf, co-owner of Heat 3.0, there is no better low-impact total body workout than Pilates Reformer to improve core strength, stability and ease of movement. Pilates studios like Heat 3.0, Centered on North, and Pilates + Coffee offer daily group classes to make Pilates Reformer classes more affordable than private training.

Strength Training & TikTok 3-2-8 Method - Fitness Training

Empowering with Strength Training (2 Days a Week)

Strength training is a fundamental component of the 3-2-8 routine, occurring twice a week. Here are some of the benefits it brings:

  1. Increased Muscle Mass: Strength training helps build lean muscle mass, boosting metabolism and aiding in weight management.

  2. Bone Health: It contributes to stronger bones, reducing the risk of osteoporosis and fractures as we age.

  3. Enhanced Functionality: Gaining strength makes daily activities easier, from lifting groceries to carrying children.

The best part about strength training is you can get that cardio from studios like Basecamp, Barry's, and Archetype Crossfit as well as working with personal trainers or streaming services.

Viral Fitness Trends - 3-2-8 Method from TikTok

The Magic of Walking (8000 Steps Daily)

Walking is a simple yet effective way to enhance cardiovascular health and is part of the 3-2-8 routine. Walking 8000 steps a day offers a multitude of advantages:

  1. Heart Health: Regular walking reduces the risk of heart disease, lowers blood pressure, and improves cholesterol levels.

  2. Weight Management: Combining walking with the 3-2-8 regimen aids in burning calories, and assisting with weight loss or maintenance.

  3. Mental Well-being: Walking outdoors can reduce stress, boost mood, and increase overall mental well-being.

Popular Fitness Trends on TikTok - 3-2-8 Method for Fitness

The Holistic Approach

What sets the 3-2-8 routine apart is its holistic approach to fitness. By combining Pilates, strength training, and daily walking, this regimen covers a wide spectrum of physical and mental health benefits. It's accessible to people of various fitness levels and can be tailored to individual needs. Additionally, the routine is highly adaptable, making it easy to incorporate into busy schedules. Whether you're a fitness enthusiast or a beginner looking to kickstart a healthier lifestyle, the 3-2-8 TikTok sensation offers an attractive and balanced way to achieve your goals.

The 3-2-8 fitness routine, popularized through TikTok, is a testament to the power of combining different exercise modalities for overall health and well-being. With its emphasis on Pilates, strength training, and daily walking, this regimen provides a pathway to a healthier, stronger, and more energized you. So, why not give it a try and join the ever-growing community of 3-2-8 enthusiasts on the journey to a healthier life?


Blog Written by: Andrea Metcalf, Nationally Recognized Fitness Expert & Co-Founder of Heat 3.0

Andrea Metcalf is one of the nation's top fitness experts. She started helping people achieve optimum health and business success in Chicago and around the country more than 3 decades ago. She has appeared on the NBC Today Show, Steve Harvey, USA Today,, Reuters Health Report,, Better TV, and local Chicago stations.

2 views0 comments


bottom of page