If you’re looking for an effective, low-impact workout to support weight loss, Reformer Pilates might be the perfect fit. But can it really help you burn fat and boost metabolism? Let’s break down the science behind Pilates and weight loss, including calorie burn, metabolic benefits, and how to maximize results.
Can Reformer Pilates Help You Lose Weight?
The short answer: Yes, but with the right approach.
Unlike high-intensity cardio, Reformer Pilates isn’t a calorie-torching workout on its own. However, it contributes to weight loss in several key ways:
Boosts Muscle Tone & Metabolism
More muscle = higher resting metabolic rate (your body burns more calories at rest).
A 2019 study in PLOS ONE found that Pilates increases lean muscle mass, which supports long-term fat loss.
Enhances Calorie Burn (Especially with Cardio Pilates)
A typical Reformer Pilates session burns 200-400 calories, depending on intensity.
Adding Jumpboard intervals or dynamic movements can increase calorie expenditure.
Reduces Stress & Cortisol (Which Can Cause Weight Gain)
Chronic stress leads to fat storage, especially around the midsection.
Pilates’ focus on breathwork and controlled movement helps lower cortisol levels (study in Complementary Therapies in Clinical Practice).
How Often Should You Do Reformer Pilates for Weight Loss?
For best results, combine Reformer Pilates with other forms of exercise:
| Goal | Frequency | Recommended Combo |
|---|---|---|
| Weight Loss (Primary Goal) | 4-5x/week | Pilates + Cardio (e.g., walking, cycling, HIIT) |
| Toning & Fat Loss | 3-4x/week | Pilates + Strength Training |
| Maintenance | 2-3x/week | Pilates + Active Lifestyle |
Key Tip: To maximize fat loss, focus on progressive overload (increasing resistance over time) and high-energy Pilates flows.
Best Reformer Pilates Exercises for Weight Loss
To get the most calorie burn, incorporate these dynamic movements:
1. Jumpboard Intervals
Burns 8-12 calories per minute (similar to moderate cycling).
Try 30 sec fast jumps + 30 sec slow recovery, repeat 5x.
2. Running Man (Fast Pull Straps)
Engages core, arms, and legs for full-body toning.
3 sets x 15 reps.
3. Side-Lying Leg Lifts (with Resistance)
Targets glutes and obliques (key areas for fat loss).
3 sets x 12 reps per side.
4. Elephant to Pike (Core & Cardio Combo)
Boosts heart rate while strengthening abs.
3 sets x 10 reps.
5. Long Stretch Series (Plank Variations)
Builds endurance and burns calories.
Hold 45 sec per variation.
Why Reformer Pilates Leads to Sustainable Weight Loss
Unlike crash diets or extreme workouts, Reformer Pilates promotes long-term fat loss by:
✓ Improving body composition (more muscle, less fat)
✓ Enhancing mobility (so you stay active longer)
✓ Reducing stress-related eating
✓ Preventing injuries (so you can stay consistent)
A 2022 study in Obesity Facts found that participants who combined Pilates with cardio lost more body fat than those who did cardio alone.