Pilates is praised for improving flexibility, posture, and core strength—but can it actually help with weight loss? While Pilates isn’t as intense as running or HIIT, research suggests it can contribute to fat loss when combined with proper nutrition and consistency.
In this science-backed guide, we’ll explore:
✓ How Pilates affects metabolism & calorie burn
✓ Clinical studies on Pilates and weight loss
✓ Why it’s great for body recomposition (toning vs. shrinking)
✓ How to maximize fat loss with Pilates
Let’s dive in!
1. Does Pilates Burn Enough Calories for Weight Loss?
Calorie Burn Estimates (Per 60-Min Session)
| Pilates Type | Calories (125 lb) | Calories (155 lb) | Calories (185 lb) |
|---|---|---|---|
| Mat Pilates | 180–250 kcal | 220–300 kcal | 260–350 kcal |
| Reformer Pilates | 200–350 kcal | 250–400 kcal | 300–450 kcal |
| Cardio Pilates | 250–400 kcal | 300–450 kcal | 350–500 kcal |
(Sources: ACE Fitness, Harvard Health, 2023 studies)
Compared to Other Workouts:
Walking (3.5 mph): 200–300 kcal
Cycling (moderate): 300–400 kcal
HIIT: 400–600 kcal
2. Scientific Studies on Pilates & Weight Loss
Study 1: Pilates & Body Fat Reduction (2017)
Participants: 37 overweight women
Method: 12 weeks of Pilates (3x/week)
Results:
↓ 2.1% body fat
↑ Muscle mass (especially in core & legs)
No major weight change but waistline reduced
(Journal of Sports Medicine, 2017)
Study 2: Pilates vs. Aerobics (2020)
Group 1: Pilates (8 weeks)
Group 2: Aerobics (same duration)
Findings:
Aerobics lost more weight (5 lbs vs. 2 lbs)
Pilates group lost more inches (better body shaping)
(Medicine & Science in Sports, 2020)
Study 3: Pilates + Diet (2022 Meta-Analysis)
Conclusion: Pilates alone has modest weight loss effects, but combined with diet, it leads to significant fat loss.
(Obesity Reviews, 2022)
3. How Pilates Supports Weight Loss (Indirectly)
Boosts Muscle Mass → Higher Metabolism
Pilates builds lean muscle, which burns more calories at rest than fat.
1 lb of muscle burns ~6–10 kcal/day vs. 1 lb of fat burns ~2 kcal/day.
Reduces Stress & Cortisol (Less Belly Fat)
High cortisol = increased abdominal fat storage.
Pilates lowers stress hormones (study in Psychoneuroendocrinology, 2019).
Improves Posture → Looks Leaner
Slouching makes the stomach appear larger.
Pilates strengthens the core & back, creating a longer, leaner silhouette.
Encourages Mindful Eating
Pilates emphasizes mind-body connection, which may reduce emotional eating.
4. How to Lose Weight with Pilates (Pro Tips)
Combine with Cardio (2–3x/Week)
Add walking, cycling, or HIIT for extra calorie burn.
Try “Pilates HIIT” (Hybrid Workouts)
Example: 30 sec fast-paced Pilates moves + 30 sec rest (burns 30% more calories).
Use Heavier Resistance (Bands/Weights)
Increases muscle activation → higher afterburn effect.
Focus on Nutrition (80% of Weight Loss)
Eat enough protein (to preserve muscle).
Reduce processed sugars & refined carbs.
5. Who Should Do Pilates for Weight Loss?
✓ Best For:
Beginners needing low-impact exercise
Those wanting toning + fat loss (not just scale changes)
People with joint issues (knees, back)
✘ Not Ideal For:
Those only doing Pilates 1x/week (too little for fat loss)
People expecting fast weight loss (better for long-term reshaping)