June 16, 2023

Why the 3-2-8 Workout Is the Only Trend Trainers Are Behind

by Mirjana Dobric

Have you heard about the latest workout trend that’s got personal trainers talking? It’s called the 3-2-8 method and for good reason. This efficient workout is designed to blast fat and build muscle in a very short time! As a busy person who is always on the go, a quick yet effective workout is exactly what you need. The 3-2-8 method delivers on both.

If you’re looking for a new challenge that personal trainers actually recommend, the 3-2-8 method is one trend you’ll want to get behind.

Keep reading to discover what exactly this method is, how it works, why we love it, and how you can combine it with Lagree!

What Exactly Is the 3-2-8 Workout Method and How to Do It?

The 3-2-8 workout method encompasses three main components, each designed to target different fitness and overall well-being aspects.

3: Full-Body Weighted Workout (3 Days/Week)

The first component of the 3-2-8 method involves engaging in a full-body workout for three days per week. This aspect focuses on resistance training exercises that challenge multiple muscle groups simultaneously.

Incorporating compound movements like squats, deadlifts, lunges, and presses, this routine helps build strength, increase muscle tone, and improve overall body composition. The intensity and duration of each workout can be adjusted based on your fitness levels and goals.

2: Pilates or Barre Sessions (2 Days/Week)

The second component of the 3-2-8 method involves practicing Pilates, Barre, or similar exercises two days a week. These low-impact workouts emphasize core strength, flexibility, and muscular endurance.

Pilates and Barre routines incorporate controlled movements, precise form, and targeted muscle activation, improving posture, stability, and overall body awareness. Additionally, individuals may choose to substitute Pilates or Barre with power yoga sessions, which focus similarly on strength, flexibility, and mind-body connection.

8: Daily Steps (8,000 Steps/Day)

The third component of the 3-2-8 method involves incorporating daily physical activity by walking at least 8,000 steps daily throughout the week. Regular walking has numerous health benefits, including improved cardiovascular fitness, increased calorie expenditure, stress reduction, and enhanced mental well-being. You can improve your overall activity levels by prioritizing daily steps and promoting a more active and balanced lifestyle.

Benefits of the 3-2-8 Method

There are numerous benefits to this workout method, but the primary reasons we love it include the following:

Increased Strength

The 3-2-8 method works your muscles in new ways, improving strength and endurance over time. By constantly changing up the exercises, durations, and intensities, your body never fully adapts, so you continue progressing.

Enhanced Flexibility

Incorporating exercises like lunges, squats, and planks helps increase your range of motion and flexibility. The extended hold times, especially in plank pose, help open up your hips and back. Over time, you'll notice it becoming easier to bend, twist and move freely.

Calorie Burn

Combining strength and cardio exercises during a 3-2-8 workout can burn up to 500 calories per session. The extended intervals prevent your heart rate from dropping, so you stay in the fat-burning zone the entire time.

Improved Endurance

The 3-2-8 method offers an efficient full-body workout that builds strength, flexibility, and endurance. By switching up the exercises, durations, and intensities at each session, you'll continue progressing and avoiding plateaus. Your body and metabolism will thank you for giving this workout method a go.

What Fitness and Medical Experts Think About the 3-2-8 Workout Method

Trainers and doctors alike are getting behind the 3-2-8 workout method. They like that it provides an efficient full-body workout, as the combination of strength, cardio, and core training hits all the major areas you need to focus on for overall health and fitness.

Here’s why they love it:

Strength training with weights helps build muscle and bone density, which declines as you age. The 3-2-8 method incorporates dumbbells for upper body exercises like shoulder presses, rows, and bicep curls.

Elizabeth C. Gardner, MD, associate professor of orthopedic surgery and sports medicine at Yale Medicine in New Haven, Connecticut, says: “While Pilates and barre are low impact (meaning the movements don’t involve a lot of pounding on the joints), they do focus on balance, mobility, and endurance strength (building your ability to hold body positions for a period of time or to perform a resistance exercise in a slow, controlled manner). These exercises are quite complementary to high impact cardiovascular exercise or strength training.”

High-intensity interval training provides greater benefits than steady-state cardio alone. Bursts of intense exercise increase your metabolism and improve heart health.

Core work, like planks and sit-ups, stabilizes your body and prevents back pain. The core section in 3-2-8 targets all areas of your core.

Lagree fitness, which uses a Megaformer machine, is an ideal complement to the 3-2-8 method. It provides an efficient, low-impact workout that strengthens and tones your body. Doing Lagree and 3-2-8 on alternate days would give you a well-rounded routine.

Why Trainers Love the 3-2-8 Method

There are two main reasons we love this method:

It's Adaptable

The 3-2-8 method can be tailored to any fitness level. Beginners can do basic bodyweight moves like squats, lunges, and pushups. As you get stronger, make it more challenging by adding jumps, holds, or weights. You can also swap in different exercises to target specific areas. The options are endless.

It Works

This method provides an ideal combination of cardio and strength training. The 3-2-8 method is a trainer's dream come true. A full-body workout with endless options to keep things interesting. The mix of intense cardio and strength training brings maximum benefits.

Who Should Try (or Avoid) This Workout?

While this method is suitable for all fitness levels, it’s not ideal for everyone.

The 3-2-8 workout is ideal for:

  • Fitness enthusiasts looking for an efficient, full-body workout
  • Anyone wanting to try a new method
  • People of most fitness levels. The 3-2-8 workout can be modified for beginners or made more challenging for experienced exercisers by adjusting weights, duration, and intensity. However, if you have any injuries or medical conditions, check with your doctor first.

You may want to avoid this workout if:

  • You prefer less intense workouts. The 3-2-8 method provides an efficient but demanding full-body workout. If you prefer light activity, this may be too strenuous.
  • You don't enjoy strength or cardio exercise. Most of the 3-2-8 workout involves using weights and raising your heart rate with cardio bursts. If you prefer yoga or Pilates alone, this workout may not be for you.

The 3-2-8 workout fuses the benefits of strength training, cardio, and stretching for an all-in-one fitness solution. By starting slowly and listening to their body, most people can work up to the full 3-2-8 workout and experience the rewards of this trending new training technique.

Adding in Lagree Fitness: The Perfect Combo

The 3-2-8 method is intense on its own, but for an extra challenge, you can incorporate Lagree. This Pilates-inspired workout uses a Megaformer machine for low-impact, high-intensity training.

  • Lagree targets slow-twitch muscle fibers for a long, lean physique. The 3-2-8 method activates fast-twitch fibers for power and endurance. Combining the two provides a complete workout.
  • The Lagree Megaformer’s spring-loaded carriage provides resistance for every movement. It works your core the entire time and gets your heart pumping.
  • Our certified Lagree instructors can modify exercises for any fitness level. The classes focus on proper form and alignment so you get maximum benefit.

Combining these two methods a couple of times a week will transform your body quickly. The 3-2-8 builds power and endurance, while Lagree sculpts lean muscle. Together they provide an unparalleled workout that keeps your muscles guessing.


Give this trend a shot, and you'll quickly see why trainers and studios fully endorse it. Combining high-intensity interval training, strength training, and Lagree fitness provides an efficient full-body workout that delivers fast results.

This could be the method that finally helps you achieve your fitness goals. The 3-2-8 method is challenging yet rewarding. Start today, and you'll soon be stronger, leaner, and wondering why you didn't try it sooner.