Pilates is renowned for improving core strength, flexibility, and posture—but can it also be an effective calorie-burning workout? The answer is yes, if you optimize your routine strategically.
While traditional Pilates burns 180–450 calories per hour (depending on intensity and body weight), these 10 proven techniques can help you push that number higher for faster fat loss and muscle toning.
1. Choose High-Intensity Pilates Styles
Best Calorie-Burning Pilates Variations:
| Workout | Calories/Hour (155 lb person) |
|---|---|
| Mat Pilates (Basic) | 220–300 kcal |
| Reformer Pilates | 250–400 kcal |
| Cardio Pilates | 300–450 kcal |
| Pilates HIIT | 400–550 kcal |
Tip: If your goal is fat loss, opt for Reformer or Cardio Pilates over classic mat sessions.
2. Add Resistance (Bands, Weights, Springs)
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A 2019 study found that adding resistance bands increases muscle activation by 30%, leading to higher calorie burn (Journal of Sports Science & Medicine).
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Try:
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Leg springs on the Reformer
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Mini bands for glute engagement
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Light dumbbells (2–5 lbs) in standing Pilates moves
3. Increase Your Rep Speed (Controlled but Faster)
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Slow Pilates builds endurance, but faster transitions (while maintaining form) elevate heart rate.
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Example: Speed up your Hundreds or Single-Leg Stretch sequences.
4. Incorporate Compound Movements
Exercises that engage multiple muscle groups burn more calories.
Top 5 Fat-Burning Pilates Moves:
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Boomerang (Advanced Mat) – Full-body engagement
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Long Stretch (Reformer) – Core + arms + legs
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Side Splits (Cadillac) – Inner thighs + core
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Jumpboard (Reformer) – Cardio boost
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Plank to Pike (Mat/Reformer) – Shoulders + abs
5. Reduce Rest Time Between Exercises
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A 2021 study showed that minimizing rest between sets increases EPOC (afterburn effect) by 15% (European Journal of Applied Physiology).
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Try: Flow seamlessly from one exercise to the next (e.g., Roll-Up → Teaser → Swan Dive).
6. Try Pilates HIIT (Interval Training)
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Alternate 30 sec of high-intensity Pilates (e.g., Burpee to Plank) with 30 sec of recovery.
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Burns 25–30% more calories than steady-state Pilates.
7. Focus on Large Muscle Groups (Legs & Glutes)
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The glutes and quads are the biggest calorie-burning muscles.
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Best Exercises:
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Bridge with Marching
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Squat to Side Kick (Barre-Pilates fusion)
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Side-Lying Leg Series
8. Increase Session Duration (60+ Minutes)
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A 60-minute session burns ~30% more than a 45-minute one.
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Tip: Add a 10-min cardio finisher (e.g., Jumping Jacks or Mountain Climbers).
9. Engage Your Core in Every Move
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Active muscle engagement = higher energy expenditure.
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Cue yourself: “Pull navel to spine” in every exercise.
10. Pair Pilates with Cardio (2–3x/Week)
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Optimal Weekly Plan for Weight Loss:
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3 Pilates sessions (Reformer/Cardio style)
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2 Cardio sessions (Running, Cycling, or Swimming)
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1 Strength day (Weights or Resistance Bands)