Summer is just around the corner and many people are hastily looking for effective ways to get in shape for swimwear season (don’t miss our guide: 5 habits to start now if you want a dream body for summer).
This is where the method 3-2-1 workout from TikTok comes into play.
This fast and intense workout method has gained popularity on social media, with videos of people doing workouts. 3 minutes of intense exercisefollowed by 2 minutes of cardio and 1 minute of Pilates.
Some users have even created fitness challenges based on this method, encouraging others to try their routine and share their results.
But there’s more to this approach than can be seen in the short TikTok videos.
In this article, we’ll explore in detail what’s behind this trending “protocol,” how it can help you achieve your summer fitness goals, and what you need to know before you try it.
We know that popularity alone does not in any way guarantee effectiveness or safety.
It is therefore important to ensure that the routine is well suited to your level of fitness and your individual needs to avoid any risk of injury.
What is the 3-2-1 workout method?
This is an exercise routine high intensity based on a bodybuilding concept called “Time Under Tension” (TUT), which consists of maintaining constant tension on the muscles for a given period of time.
Being designed to be fast and effective, the 3-2-1 workout method uses explosive moves and short breaks to increase the intensity of physical activity.
Movements can be adapted to work different muscle groups, including arms, legs, core and abs.
Here is an example of a 3-2-1 workout routine:
- Cycle 1: 3 jump squats + 2 held squats + 1 squat with maximum contraction,
- Cycle 2: 3 jump lunges + 2 held lunges + 1 lunge with maximum contraction,
- Cycle 3: 3 explosive push-ups + 2 push-ups in plank position + 1 push-up with maximum contraction.
A cycle can be performed by sequences of 30 to 40 seconds for each movement, with a pause of 10 to 20 seconds between each one.
After all three cycles are complete, it is recommended that you take a 60 second break before repeating the routine or moving on to another exercise.
The complete routine therefore includes 3 different exercise cycles performed in that order for 9 minutes, followed by a 1 minute break before moving on to the next set of 3 new cycles.
This routine is repeated 3 times in a row, i.e. an exercise time total d’environ 27 minutes.
The short breaks between each exercise allow keep the intensity high workout and burn calories while building muscle strength and endurance.
Be careful, do not forget to warm up beforehand or to start slowly, and to make sure that the movements are carried out correctly so as not to injure yourself.
Examples of 3-2-1 workout routines for 1 week of exercise
In order to avoid monotony, it is possible to choose 3 different routines for each day of the week, making sure to alternate strength and cardio exercises to work different muscle groups and improve cardiovascular endurance.
Example 1
Here is a program particularly adapted for a person who seeks to concentrate on the muscle building and toning.
| 3 minutes of cardio | 2 minutes of strength exercises | 1 minute of sheathing or pilates exercises | |
| Monday | jumping jacks, skipping rope, etc. | push-ups, squats, etc. | board, bridges, etc. |
| Mardi | star jumps, knee raises, etc. | lunges, burpees, etc. | crunches, bicycle wheels, etc. |
| Wednesday | running, cycling, etc. | leg press, lunges, etc. | side board, bridges, etc. |
| THURSDAY | brisk walking, star jumps, etc. | staggered push-ups, dips, etc. | leg raises, bridges, etc. |
| Friday | jumping jacks, star jumps, etc. | burpees, jumping lunges, etc. | board, bridges, etc. |
| SATURDAY | brisk walking, skipping rope, etc. | squats, side planks, etc. | crunches, leg raises, etc. |
| Sunday | repos | ||
Attention, the exercises must be chosen, and possibly adapted, according to personal goals and their fitness level.
Example 2
This program is more suitable for a person who wishes improve your stamina and his overall physical condition.
However, it is important to note that each of the two weeks includes strength training, Pilates and cardio sessions, allowing for a balanced and comprehensive approach to fitness.
| cardio warm-up | strength exercises | sheathing or pilates | |
| Monday
(force) |
3 minutes of brisk walking, jumping jacks, etc. | 2 minutes of push-ups, squats, deadlifts, etc. | 1 minute of sheathing (plank, bridges, etc.) |
| Mardi
(Pilates) |
5 minutes of brisk walking, star jumps, etc. | Pilate: 2 minutes for abs (crunches, leg raises, etc.) + 2 minutes for glutes (bridges, leg raises, etc.) + 1 minute for back (plank, bike wheels, etc.) | |
| Wednesday
(force) |
3 minutes of brisk walking, jumping jacks, etc. | 2 minutes of lunges, bench press, bicep curls, etc. | 1 minute of sheathing (side plank, bridges, etc.) |
| THURSDAY
(Pilates) |
5 minutes of brisk walking, star jumps, etc. | Pilate: 2 minutes for abs (crunches, leg raises, etc.) + 2 minutes for glutes (bridges, leg raises, etc.) + 1 minute for back (plank, bike wheels, etc.) | |
| Friday
(force) |
3 minutes of brisk walking, jumping jacks, etc. | 2 minutes of deadlifts, jump squats, staggered push-ups, etc. | 1 minute of sheathing (plank, bridges, etc. |
| SATURDAY | repos | ||
| Sunday
(cardio) |
30 minutes of cardio of your choice (running, cycling, swimming, etc.) | 10 minutes of stretching and relaxation | |
By alternating exercises in this way, the workout becomes more varied and challenging for the body, which can help avoid plateaus and maximize results.
The advantages of the 3-2-1 workout method
Efficiency
This method is designed to be fast and effectivewith short but intense periods of exercise, and explosive movements.
In just 10 minutes, it is possible to burn calories as well as work several muscle groups, increase strength, power and endurance.
Adaptability
The movements of the 3-2-1 workout method can be adapted to work different muscle groups, including arms, legs, core and abs.
Each exercise can be adjusted with different difficulty levels (variation of intensity, duration or number of repetitions), and thus be practiced by a wide variety of people.
Accessibility
This method requires no expensive equipment and can be followed by watching free videos online, making it accessible to everyone, no matter where you are or your level of fitness.
It’s an economical option for those who can’t afford gym or personal trainer fees.
Training duration
With a total duration of around 27 minutes, this workout is relatively short, which can be handy for those with busy schedules or struggling to find the time to work out.
Motivation
The 3-2-1 workout method has become very popular on social media, especially on TikTok, where many users share their workouts and progress.
This community can provide additional motivation for people looking to adopt a more active lifestyle and achieve their fitness goals.
The disadvantages of the 3-2-1 workout method
Risk of injury
As with any exercise program, injury is possible if the technique is not performed correctly or if the person has underlying health conditions.
In addition, the explosive movements used in this method require sufficient warm-up beforehand to minimize the risk of injury.
Monotony and lack of personalization
Although the exercises vary slightly from day to day, some users may find this routine monotonous over time.
Also, as this method was designed to be followed online, there is no no direct interaction with a personal trainer.
However, the latter could help customize the sequences according to individual needs and objectives, if necessary.
Limitations for beginners
This method can be difficult for beginnersespecially for those who have not yet developed a good base of physical condition.
This is because explosive movements are usually difficult to master, and short breaks between exercises may not allow enough recovery to begin.
Limitations in terms of progression
As for regulars in the gym, although this method can be an excellent complement to a more intense weight training program, since it mainly uses body weight, it has some limits in terms of progress.
For those looking to really build strength or muscle mass, other training methods, such as powerlifting, weightlifting or weight training with heavier loads, are more appropriate.
Risk of overtraining
It is important not to perform this routine too frequently.
This is because allowing enough recovery time between workouts is essential to allow your body to recover and repair itself.
Conclusion
All in all, despite the drawbacks we mentioned earlier, TikTok’s 3-2-1 workout method can be a good way to improve your fitness in no time and with little equipment.
By combining strength, cardio, and pilates exercises, this method offers a variety of full-body workouts that are great for getting ready for summer.
Of course, it is important to remember that every person is different and that some methods are more suitable than others depending on personal goals and individual fitness level.
However, if you’re looking to add some variety and challenge to your current workout routine, there’s nothing like trying it out for yourself!
With just a few minutes of training a day, you can feel fitter, more confident, and even more popular for those who dare to share their exploits.
So get out your gym mat and get started today!
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