{"id":35374,"date":"2023-04-21T03:08:20","date_gmt":"2023-04-21T03:08:20","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=35374"},"modified":"2024-02-13T21:14:28","modified_gmt":"2024-02-13T21:14:28","slug":"3-2-8-method","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/3-2-8-method\/","title":{"rendered":"The 3-2-8 Workout Method a Perfect 10?"},"content":{"rendered":"<p><em>Interested in trying out this workout trend? See what health and fitness pros really think about the viral 3-2-8 method.<\/em><\/p>\n\n\n<p>It seems that every day, like clockwork, there\u2019s a new wellness trend taking over TikTok. Admittedly, I\u2019ve never logged onto the app, yet these fads and hacks tend to get on my radar one way or another.<\/p>\n\n\n<p>One such trend gaining momentum on the fitness front is the 3-2-8 method. At first glance, it seems solid and compelling enough\u2026 especially since two of my own preferred fitness modalities are Pilates and walking. But what do health and fitness pros\u2014and research at large\u2014have to say about it?<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-is-the-3-2-8-method\">What Is the 3-2-8 Method?<\/h2>\n\n\n<p>Britain-based Pilates and barre instructor Natalie Rose, aka <a href=\"https:\/\/www.tiktok.com\/@natalieroseuk?lang=en\" target=\"_blank\" rel=\"noreferrer noopener\">@natalieroseuk<\/a>, kickstarted the viral fitness trend. The 3-2-8 method consists of three elements, guided by its namesake numbers, that are meant to be completed over the course of a week:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 = 3 days of strength training<\/li>\n\n\n\n<li>2 = 2 days of Pilates or barre<\/li>\n\n\n\n<li>8 = an average of walking 8,000 steps per day<\/li>\n<\/ul>\n\n\n<p>It\u2019s more of a framework than a detailed list of to-dos. For instance, there\u2019s no specific outline on strength training moves you should do, how heavy any weights should be (though you\u2019re meant to progressively level up both the weights, reps, and\/or intensity of the strength training sessions), how long each workout should take, etc.<\/p>\n\n\n\n<div  class=\"related-block bg-lighter -mx-4 md:mx-0 p-4 md:p-6 grid grid-cols-2 gap-4 sm:gap-6 my-10\">\n\t<div class=\"col-span-2 text-xs font-semibold uppercase\">Related Stories<\/div>\n\t\n<article><a class=\"flex flex-col sm:flex-row group !no-underline\" href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-pilates-weight-loss\/\">\n<div class=\"aspect-square bg-lighter mb-4 sm:mb-0 sm:mr-4 w-full sm:w-20 sm:shrink-0\">\n\t<img decoding=\"async\" width=\"120\" height=\"120\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/08\/pilates-body-jpg-120x120.webp\" class=\"object-cover w-full block h-full transition-opacity group-hover:opacity-80 !mb-0 not-transparent wp-post-image\" alt=\"pilates body\" loading=\"lazy\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/08\/pilates-body-jpg-120x120.webp 120w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/08\/pilates-body-jpg-245x245.webp 245w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/08\/pilates-body-jpg-302x302.webp 302w\" sizes=\"auto, (max-width: 120px) 100vw, 120px\" data-has-transparency=\"false\" data-dominant-color=\"cac1be\" style=\"--dominant-color: #cac1be;\" \/><\/div>\n<div>\n<div class=\"text-xs sm:text-base line-clamp-3 font-semibold group-hover:text-primary\">We&#8217;ve Reached Peak Pilates\u2014But is it Worth the Hype?<\/div>\n<\/div>\n<\/a><\/article>\n\n<article><a class=\"flex flex-col sm:flex-row group !no-underline\" href=\"https:\/\/www.humnutrition.com\/blog\/12-3-30-workout\/\">\n<div class=\"aspect-square bg-lighter mb-4 sm:mb-0 sm:mr-4 w-full sm:w-20 sm:shrink-0\">\n\t<img decoding=\"async\" width=\"120\" height=\"120\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/02\/12-3-30-workout-hero-jpg-120x120.webp\" class=\"object-cover w-full block h-full transition-opacity group-hover:opacity-80 !mb-0 not-transparent wp-post-image\" alt=\"12 3 30 workout hero\" loading=\"lazy\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/02\/12-3-30-workout-hero-jpg-120x120.webp 120w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/02\/12-3-30-workout-hero-jpg-245x245.webp 245w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/02\/12-3-30-workout-hero-jpg-302x302.webp 302w\" sizes=\"auto, (max-width: 120px) 100vw, 120px\" data-has-transparency=\"false\" data-dominant-color=\"908f90\" style=\"--dominant-color: #908f90;\" \/><\/div>\n<div>\n<div class=\"text-xs sm:text-base line-clamp-3 font-semibold group-hover:text-primary\">I Tried the Viral 12-3-30 Workout, and I Think I Just Found My New Favorite Workout<\/div>\n<\/div>\n<\/a><\/article>\n<\/div>\n\n\n<p>Another interesting element of the 3-2-8 barre Pilates method is that the low-impact exercises should be carried out on days when you\u2019re menstruating\u2014as well as on active recovery days. (Of course, you can go ahead and try the 3-2-8 workout plan yourself if you don\u2019t menstruate.)<\/p>\n\n\n<p>In <a href=\"https:\/\/www.tiktok.com\/@natalieroseuk\/video\/7169255639871442181?lang=en\" target=\"_blank\" rel=\"noreferrer noopener\">one of Rose\u2019s TikTok videos<\/a>, she suggests that her viral fitness trend will allow you to \u201cstop trying to train against your menstrual cycle and start to train with it.\u201d The purported results of following Rose\u2019s protocol? \u201cNow your <a href=\"https:\/\/www.humnutrition.com\/blog\/this-is-what-your-period-is-saying-about-your-health\/\">period<\/a> has regulated. <a href=\"https:\/\/www.humnutrition.com\/blog\/anti-inflammatory-lifestyle\/\">Inflammation<\/a> has reduced &amp; you&#8217;ve dropped 10lbs,\u201d the text overlay reads. But does it really check out? More on this soon to come.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"a69888\" data-has-transparency=\"false\" style=\"--dominant-color: #a69888;\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2023\/04\/Benefits-of-3-2-8-Workout-The-Wellnest-by-HUM-Nutrition-jpg.webp\" alt=\"Woman doing strength training exercises at home\" class=\"wp-image-35389 not-transparent\"\/><\/figure>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-benefits-of-the-3-2-8-method\">Benefits of the 3-2-8 Method<\/h2>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-strength-training\">Strength Training<\/h3>\n\n\n<p>First, let\u2019s start with strength training. You\u2019ll be hard-pressed to find a health or fitness professional who\u2019d advise against incorporating resistance training into your welness regimen.<\/p>\n\n\n<p>After all, the <a href=\"https:\/\/www.humnutrition.com\/blog\/health-benefits-of-strength-training\/\" target=\"_self\" rel=\"\">benefits of strength training<\/a> go well beyond getting ripped. Strength training can also help:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Burn fat<\/li>\n\n\n\n<li>Rev up calorie burn and <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-boost-metabolism\/\" target=\"_blank\" rel=\"noreferrer noopener\">boost metabolism<\/a><\/li>\n\n\n\n<li>Support weight management (or <a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\">weight loss<\/a>, if complemented by the right dietary protocol)<\/li>\n\n\n\n<li>Increase bone mass, which is especially important for healthy aging since we <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/strength-training-builds-more-than-muscles\" target=\"_blank\" rel=\"noreferrer noopener\">lose 1 percent of bone mass annually<\/a> from age 40 onwards<\/li>\n\n\n\n<li><a href=\"https:\/\/www.jamda.com\/article\/S1525-8610(14)00612-4\/abstract\" target=\"_blank\" rel=\"noreferrer noopener\">Improve cognitive function<\/a><\/li>\n\n\n\n<li>Boost your mood via endorphins<\/li>\n\n\n\n<li>Promote self-esteem, confidence, and a sense of accomplishment<\/li>\n<\/ul>\n\n\n<p>Simply put, the mind-body benefits of strength training are too good to pass up. If you don\u2019t often engage in workouts that offer resistance from your own body weight or the likes of kettlebells and dumbbells, the 3-2-8 method could bring your fitness regimen (and well-being at large) to the next level.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"99909a\" data-has-transparency=\"false\" style=\"--dominant-color: #99909a;\" decoding=\"async\" width=\"640\" height=\"426\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2023\/04\/3-2-8-barre-pilates-The-Wellnest-by-HUM-Nutrition-jpg.webp\" alt=\"Barre class on the 3-2-8 workout plan\" class=\"wp-image-35386 not-transparent\"\/><\/figure>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-pilates-and-barre\">Pilates and Barre<\/h3>\n\n\n<p>According to Danielle Burdick English\u2014a certified Pilates and barre instructor who teaches at <a href=\"https:\/\/www.speirpilates.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Speir Pilates<\/a> and Equinox, both in West Hollywood, California\u2014these two low-impact fitness modalities are highly accessible while still being challenging. \u201cThey have something to offer every individual body, with benefits including increased range of motion, strength, flexibility, balance, stability, core strengthening, and improved posture,\u201d she shares.<\/p>\n\n\n<p>The 3-2-8 method allows you to choose your own adventure here. You can try out anything from a mat Pilates video, a barre burn class, or a session on a Pilates reformer. Burdick English, who regularly teaches reformer classes, says that the use of the machine \u201cis essentially resistance training designed to target specific muscle groups in an extremely efficient manner.\u201d She adds that it pairs exceptionally well with standard weight-based workouts. \u201cPilates really fills in the gaps that standard strength training can neglect, which typically only target the larger muscle groups,\u201d she shares.<\/p>\n\n\n<p>Burdick English notes that she might be biased given her background, but she wholehearted vouches for integrating barre\u2014and especially Pilates\u2014into your workout regimen. \u201cAfter teaching Pilates to many different bodies of all abilities over the last 13 years, I can\u2019t deny its effectiveness and truly transformative qualities,\u201d she continues. \u201cAnything you\u2019d hope to do with your physical body, Pilates helps you do it better.\u201d<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/66\/core-strength\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/5c2fee90-7ede-11f0-a0ef-c10dbf4f15a4.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Core Strength\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 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3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t168 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Core Strength<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tlow FODMAP protein powder that helps build lean muscle\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$40<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-8000-steps-a-day\">8,000 Steps a Day<\/h3>\n\n\n<p>Walking is one of the simplest and most rewarding ways to move your body. Even brief yet consistent <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-walking-daily\/\" target=\"_self\" rel=\"\">walks are linked to benefits<\/a> such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7700832\/\" target=\"_blank\" rel=\"noreferrer noopener\">Lower health risks associated with a sedentary lifestyle<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.scientificamerican.com\/article\/regular-walking-can-help-ease-depression\/\" target=\"_blank\" rel=\"noreferrer noopener\">More energy and stronger mental health<\/a><\/li>\n\n\n\n<li>Improved <a href=\"https:\/\/www.humnutrition.com\/blog\/mighty-night\/\">sleep<\/a> quality<\/li>\n\n\n\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18392240\" target=\"_blank\" rel=\"noreferrer noopener\">Faster digestion<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.pnas.org\/content\/108\/7\/3017.full\" target=\"_blank\" rel=\"noreferrer noopener\">Protection against cognitive decline<\/a><\/li>\n<\/ul>\n\n\n<p>Again, the 3-2-8 method advocates for logging an average of 8,000 steps per day\u2026 but is there truly any magic to this number? While 10,000 steps is an oft-cited daily walking goal, it turns out that you can still reap impressive perks by cutting that number down a bit.<\/p>\n\n\n<p>Per a <a href=\"https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2802810\" target=\"_blank\" rel=\"noreferrer noopener\">March 2023 study in the <em>Journal of the American Medical Association<\/em><\/a>, adults over the age of 20 who took at least 8,000 steps <em>only one or two days per week<\/em> showed \u201csubstantially lower all-cause and cardiovascular mortality risk.\u201d Cue the mic drop\u2026 namely for those who live sedentary lifestyles and\/or lack motivation to hit the pavement.<\/p>\n\n\n<p>\u201cThese results are so important and impactful,\u201d says preventative cardiologist and Bayer Aspirin partner <a href=\"https:\/\/www.drsuzannesteinbaum.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Suzanne Steinbaum, DO<\/a>, who often \u201cprescribes\u201d gentle movement like walking to her patients. \u201cWalking can be an easy way to improve your health and well-being by reducing stress, increasing vitality, and as found here, preventing heart disease.\u201d To put it into context, this study shows that walking only a couple times a week \u201ccan potentially add 10 years to your life,\u201d Dr. Steinbaum continues.<\/p>\n\n\n<p>And yes, the 3-2-8 workout plan calls for 8,000 steps each day. This daily quota can only amplify your wellness game even further, says OB-GYN <a href=\"https:\/\/dreverywoman.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Wendy Goodall McDonald, MD, FACOG<\/a>, as it calls for \u201cintentionally avoiding a sedentary lifestyle.\u201d<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"5e6d48\" data-has-transparency=\"false\" style=\"--dominant-color: #5e6d48;\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2023\/04\/TikTok-3-2-8-workout-plan-The-Wellnest-by-HUM-Nutrition-jpg.webp\" alt=\"Couple hiking with dog\" class=\"wp-image-35392 not-transparent\"\/><\/figure>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-potential-cons-of-the-3-2-8-method\">Potential Cons of the 3-2-8 Method<\/h2>\n\n\n<p>Thus far, it appears as though the 3-2-8 method is a TikTok trend that health pros can truly rally behind. That said, there are a few minor caveats to note:<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-it-can-lack-adequate-cardio\">It Can Lack Adequate Cardio<\/h3>\n\n\n<p>Despite the positive findings demonstrated by the study above, the CDC recommends that adults get <a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\" target=\"_blank\" rel=\"noreferrer noopener\">at least 150 minutes of moderate-intensity cardio<\/a>, or 75 minutes of intense cardio, per week. (They also recommend two days of strength training, so the 3-2-8 workout ticks that box.) That said, it could be worth reaching your 8,000 steps on a challenging hike or via an incline on a treadmill, or doing an additional cardio workout or two per week.<\/p>\n\n\n<p>Note: Burdick English mentions that Pilates and barre classes\u2014whether online or IRL\u2014can also have a more intense cardio component to them; so can walking at a vigorous pace.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-the-menstrual-health-claims-lack-solid-evidence\">The Menstrual Health Claims Lack Solid Evidence<\/h3>\n\n\n<p>Rose\u2019s claim that the 3-2-8 workout will regulate your period doesn\u2019t get the all-clear from Dr. Goodall McDonald. (After all, it hasn\u2019t been studied and measured in a clinical setting.) That said, the OB-GYN doesn\u2019t discount Rose\u2019s method entirely as part of a generally healthy lifestyle. \u201cShe\u2019s on the right track, though I&#8217;m not sure that her particular exercise recipe needs to be as closely followed,\u201d she shares. \u201cWe know that exercise is cumulative, so whether a person exercises 45 minutes three times per week, 2 hours and 15 minutes once per week, or 30 minutes five days per week, the benefits are practically the same.\u201d<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/84\/sos-pms-gummies\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/b1ed12a0-7dfc-11f0-8758-ddd9266f13d9.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"SOS PMS Gummies\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.7\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t439 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">SOS PMS Gummies<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tsupports hormonal balance + helps relieve PMS symptoms\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$26<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<p>P.S. If you\u2019re seeking a fitness regimen that may help on the hormonal and menstruation front, check out HUM\u2019s guide to <a href=\"https:\/\/www.humnutrition.com\/blog\/cycle-syncing-exercise\/\" target=\"_self\" rel=\"\">cycle syncing exercise<\/a>. There, you\u2019ll find when it could be best to schedule your weight lifting sessions, Pilates or barre classes, and walks. (These vary by menstrual cycle phases, so it doesn\u2019t precisely align with the 3-2-8 workout plan.)<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-takeaway\">The Takeaway<\/h2>\n\n\n<p>All things considered, the 3-2-8 method is definitely one of the better TikTok trends circulating on the fitness front. This rings especially true if you tend to stick to only one fitness modality and could use a new framework to switch things up\u2014and even more so if you\u2019re not highly active to begin with.<\/p>\n\n\n<p>\u201cI appreciate cross-training and believe the mix of circuit training with explosive movements and heavier weights three times a week, low-impact strength training twice a week, and walking 8,000 steps absolutely creates a very strong, capable, healthy, and balanced body,\u201d Burdick English shares. \u201cAny movement your body enjoys is of merit. I also love a holistic approach that encourages participants to cross-train across multiple disciplines, as the 3-2-8 method does.\u201d<\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Interested in trying out this workout trend? See what health and fitness pros really think about the viral 3-2-8 method. It seems that every day, like clockwork, there\u2019s a new wellness trend taking over TikTok. Admittedly, I\u2019ve never logged onto the app, yet these fads and hacks tend to get on my radar one way [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":35384,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,817],"tags":[321,22813,881,935,214],"coauthors":[21958],"class_list":["post-35374","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-fitness","tag-pilates","tag-tiktok","tag-trends","tag-walking","tag-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 3-2-8 Method: A Workout Worth Exploring? | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"See if health and fitness professionals recommend TikTok&#039;s viral 3-2-8 method, as well as the key benefits of the trending workout plan.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/3-2-8-method\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The 3-2-8 Workout Method a Perfect 10?\" \/>\n<meta property=\"og:description\" content=\"See if health and fitness professionals recommend TikTok&#039;s viral 3-2-8 method, as well as the key benefits of the trending workout plan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/3-2-8-method\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-21T03:08:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-13T21:14:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2023\/04\/3-2-8-Workout-The-Wellnest-by-HUM-Nutrition.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"853\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Michele Ross\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:site\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Michele Ross\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/3-2-8-method\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/3-2-8-method\/\"},\"author\":{\"name\":\"Michele Ross\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#\/schema\/person\/d79498fadfaa639549131f36c0301585\"},\"headline\":\"The 3-2-8 Workout Method a Perfect 10?\",\"datePublished\":\"2023-04-21T03:08:20+00:00\",\"dateModified\":\"2024-02-13T21:14:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/3-2-8-method\/\"},\"wordCount\":1482,\"publisher\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/3-2-8-method\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2023\/04\/3-2-8-Workout-The-Wellnest-by-HUM-Nutrition-jpg.webp\",\"keywords\":[\"Pilates\",\"TikTok\",\"Trends\",\"Walking\",\"workouts\"],\"articleSection\":[\"Body\",\"Fitness\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/3-2-8-method\/\",\"url\":\"https:\/\/www.humnutrition.com\/blog\/3-2-8-method\/\",\"name\":\"The 3-2-8 Method: A Workout Worth Exploring? 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