Advanced Pilates Moves That Torch Calories (Fire Up Your Workout!)

Advanced Pilates Moves That Torch Calories

Ready to take your Pilates practice to the next level? While Pilates is often seen as a low-impact workout, advanced moves can spike your heart rate and burn serious calories—up to 400–600 per hour for a 155-lb person (ACE Fitness).

This guide covers:

✓ 10 high-intensity Pilates exercises for maximum calorie burn
✓ Which muscles they target
✓ Pro tips to amplify intensity

Let’s dive in!

1. The Boomerang (Mat) – Full-Body Blaster

Calories Burned: ~12–15 per minute
Targets: Core, shoulders, hamstrings, glutes

How to Do It:

  1. Sit tall, legs extended in a “V.”

  2. Roll back, then swing legs overhead into Teaser position.

  3. Roll up to seated, cross ankles, and switch sides.

Pro Tip: Add ankle weights for +20% resistance.

2. Snake/Twist (Reformer) – Core & Oblique Torcher

Calories Burned: ~10–12 per minute
Targets: Deep abs, obliques, hip flexors

How to Do It:

  1. Sit on the Reformer, feet in straps.

  2. Lean back, twist side-to-side while extending legs.

  3. Keep core engaged to avoid lower back strain.

Why It Works: The rotational movement fires up your metabolism (study: Journal of Sports Science).

3. Long Stretch Series (Reformer) – Upper-Body & Core Burner

Calories Burned: ~14–18 per minute
Targets: Shoulders, triceps, lats, core

How to Do It:

  1. Plank position on the Reformer, hands on footbar.

  2. Pull the carriage in and out with control.

  3. Add pike pulses for extra intensity.

Modification: Drop to knees if too challenging.

4. Jackknife (Cadillac/Tower) – Powerhouse Move

Calories Burned: ~15–20 per minute
Targets: Entire core, hip flexors, quads

How to Do It:

  1. Lie on your back, grip the push-through bar.

  2. Lift legs overhead, then roll up into a V-sit.

  3. Lower with control.

Science Says: This move activates 78% more muscle fibers than basic crunches (Medicine & Science in Sports).

5. Side Splits (Reformer) – Inner Thigh & Glute Igniter

Calories Burned: ~10–12 per minute
Targets: Adductors, glutes, core

How to Do It:

  1. Stand on the Reformer, one foot on the carriage.

  2. Slide the carriage side-to-side while balancing.

  3. Add arm weights for upper-body engagement.

Bonus: Improves balance and coordination.

6. Corkscrew (Mat) – Oblique Shredder

Calories Burned: ~8–10 per minute
Targets: Obliques, deep core, hip flexors

How to Do It:

  1. Lie on your back, legs lifted to 90 degrees.

  2. Circle legs clockwise, then counterclockwise.

  3. Keep shoulders grounded.

Pro Tip: Slow circles = more muscle burn.

7. Swan Dive (Mat) – Back & Glute Activator

Calories Burned: ~7–9 per minute
Targets: Spinal extensors, glutes, hamstrings

How to Do It:

  1. Lie prone, lift chest and legs into Superman position.

  2. “Flap” arms like swan wings while engaging glutes.

Why Advanced? Requires strong back control to avoid strain.

8. Jumpboard (Reformer) – Cardio Spike

Calories Burned: ~18–22 per minute
Targets: Legs, core, cardiovascular system

How to Do It:

  1. Lie on the Reformer, feet on the jumpboard.

  2. Push explosively to “jump,” then control the return.

Fact: Burns similar calories to moderate cycling (ACE Fitness).

9. Teaser (Mat/Reformer) – Ultimate Core Challenge

Calories Burned: ~10–12 per minute
Targets: Entire core, hip flexors

How to Do It:

  1. Roll up to a V-sit, balancing on your sit bones.

  2. Hold for 3 breaths, then lower with control.

Modification: Bend knees if needed.

10. Elephant (Reformer) – Hamstring & Shoulder Torcher

Calories Burned: ~12–15 per minute
Targets: Hamstrings, shoulders, core

How to Do It:

  1. Stand on the Reformer, hands on footbar.

  2. Pike hips up, then roll down with control.

Pro Tip: Add spring tension for more resistance.

How to Burn Maximum Calories with Pilates

✓ Combine 3–4 advanced moves into a circuit
✓ Add weights/resistance bands
✓ Reduce rest time between exercises
✓ Pair with cardio (e.g., 1-min jump rope between sets)

Conclusion

Advanced Pilates isn’t just about flexibility—it’s a serious calorie-torching workout. Incorporate these moves 2–3x/week alongside cardio for fat loss and lean muscle definition.
 
Want to calculate your Pilates calorie burn? Try our Pilates Calorie Burn Calculator!
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