These before and after weight loss photos prove that the 3-2-8 workout works

If you’re into viral fitness trends and workouts, it’s sometimes challenging to sift through the noise. For example, on TikTok you can find various routines that claim to shrink your waistline and help you shed pesky pounds. It’s always inspiring to watch videos of people who have tried these treatments themselves, documenting their journey and achieving visible results. Take for example the exercise “3-2-8”. People swear by it to get in shape, and some of them even split their jaws before and after their transformations.

If you are curious about the 3-2-8 workout that increases muscle strength, metabolism and fitness, read on to learn more. And when you’re done, be sure to check out the People Swear by “12-3-30” workout for weight loss: “I kept 30 pounds off in 10 weeks.”

What is the 3-2-8 training method?


For those of you who didn’t already know, this exercise method was brought to life by certified personal trainer and Pilates instructor Natalie Rose. It requires you to complete three weekly sessions of barre/Pilates, two days of strength training and 8000 steps per day or three sessions of strength training, two days of barre/Pilates and 8000 steps per day.

“If you’re ready to get in the best shape of your life, start the 3-2-8 method,” Rose encouraged in her TikTok video. “I started it when I came off birth control and gained a lot of weight. I didn’t really know what to do and I didn’t get very good advice from the doctors. They just suggested that I start small… affect exercise and lower my cortisol levels or go back on birth control, which I didn’t want to do. So I started follow this method and I lost so much, but I also found a method that works for my body and also allows me to stay consistent because I’m not burnt out by the end.”

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Rose revealed that she “lost so, so much weight.”

3-2-8 practice change

Rose herself documents her results using the 3-2-8 strength/pilates method, and her before and after videos (week one vs. week four vs. week eight) are very motivating. He captioned the video, “I created a 3-2-8 workout regimen to help you feel solid and strong while keeping your hormones happy.”

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“The results speak for themselves,” Rose comments on her clients’ before and after photos.

Rose wrote: “Who’s ready to put in some work?” and that “the results speak for themselves,” in the caption of the video, where she shared a few before-and-after photos her clients took on their 3-2-8 journey.

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Another TikToker praised this exercise as her favorite for weight loss and shaping a toned body.

TikTok user Maia Henry stated in her 3-2-8 workout video that the routine is “life-changing” and will forever recommend it to anyone on their own fitness journey. He explained, “I’ve tried almost every kind of exercise routine and I always get bored with each one or get tired of it between lifts. [every day]only doing yoga/pilates, only doing 10,000 steps a day, running [every day]etc. and this routine has been my absolute favorite for building muscle, losing weight, toning and making it enjoyable/sustainable by keeping your body in check and not messing with your cortisol levels or stressing the body. .”

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After doing the 3-2-8 method for 12 weeks, this TikToker revealed, “Now your girl is strong; your girl is kidnapped.”

TikTok user Maddy Mathews didn’t have enough good things to say about completing the 3-2-8 challenge for 12 weeks. On her last day of training, she revealed in a video: “Now your girl is strong; your girl is busted, she’s working! Probably the first time in my life I’m so proud of my body.”

Alexa Mellardo

Alexa is the associate editor of Eat This, Not That!’s Mind + Body magazine, overseeing the M+B channel and providing readers with interesting fitness, wellness and self-care topics. Read more about Alexa

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