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 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.

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 flexes with your goals, schedule and energy levels – that’s why it’s gaining traction.

1. You know what you’re doing every week
No more decision fatigue. Plug sessions into your calendar and go.

Here’s an example week: lift on Mon/Wed/Fri, Pilates Tue/Sat, cardio Sun, rest Thu.

2. Variety that keeps boredom away
Boredom leads to skipped sessions; variety fixes that. Strength can be compounds or bands, Pilates can target core or mobility, cardio can be a run, dance or HIIT ride.

It all depends on what you want to achieve with your fitness goals.

3. It hits every part of your fitness
Strength builds muscle; Pilates sharpens core and posture; cardio boosts heart health.

Pilates sessions can be mat-based or Reformer flows, and cardio could be a boxing class or low-impact HIIT.

4. Fits your life, not the other way around
Tailor each session: a 20-min dumbbell burner or a 45-min Pilates class.

5. Flexible intensity
Push hard or pull back as needed – whether managing work, menstrual cycle or mental load.

6. Guaranteed progress over time
Consistency means lifting heavier, smoother Pilates flows and better endurance.

7. Built for the long game
Balanced intensity and recovery keep burnout and injury at bay.

Try the 3-2-1 workout method with Centr

Ready to build your own routine? Try a 3-2-1 week with these sessions:

Strength sessions:

• Power at Home: Day 1
• Upper-body solid
• Strength starter

Pilates:

• Centr Align: Pilates Day 1
• Pilates: Tone every muscle
• Pilates: High roller

Cardio:

• Bodyweight cardio blast
• Centr Unlimited: Day 1
• Quick HIIT EMOM

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 covering strength and cardio. Pick your preferred Pilates sessions in the Centr app.

Find hundreds more programs and workouts – coached or self-guided – in the Centr app. Start your free trial 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?
It’s a weekly split of 3 strength, 2 Pilates and 1 cardio session, plus rest. You build strength, mobility and cardio fitness without burnout.

Is it good for beginners?
Yes – the clear plan is flexible, letting you scale intensity to your level, schedule and goals.

Can I do it at home?
Absolutely. Bodyweight or dumbbells for strength, a mat for Pilates, and HIIT or low-impact options for cardio.

How long is each workout?
Anywhere from 20 to 45 minutes – short and sharp when busy, longer if you have time.

Do I have to stick to 3-2-1 exactly?
No – it’s a guide. Swap a session or add extra cardio to match your goals.

What results can I expect?
With consistency: better muscle tone, core strength, mobility, endurance and overall energy.