Can 5-Minute Pilates Make A Difference? Benefits And Workouts To Try

5 minute Pilates is all you need to start building core strength, improving flexibility, and easing stress. These quick, efficient routines are perfect for beginners and those with busy schedules, giving you a refreshing full-body workout at home, at work, or on the go.

What Is An Effective 5-Minute Pilates Workout? 

An effective 5-minute Pilates workout will target multiple muscle groups. 

Combining five different poses is a great way to do precisely that. 

For instance, you can perform each of these poses for 1 minute each, giving you an excellent total body workout (1):

• The Plank
• The Hundred
• Rolling Like a Ball
• Single Leg Stretch
• Double Leg Stretch

Is 5 Minutes Of Pilates Enough? 

Five minutes of Pilates can be beneficial, especially for those with a busy schedule, beginners easing into fitness, or anyone looking to add a bit of movement to their day. Five minutes is enough for a good stretch and can help with stress relief, focus, and mindfulness. 

However, you must allow enough time to pass to start seeing significant body transformation in weight loss or strength building (2). 

How Many Minutes Of Pilates A Day Is Effective? 

Your workout length will depend mainly on your goals. However, most experts agree that 15-30 minutes per session, 4+ days per week, should be enough for most. 

Longer routines of 30-45 minutes a few times per week are also effective, primarily if you aim for weight loss (3).

How Many Calories Do You Burn In 5 Minutes Of Pilates? 

The number of calories you burn in a 5-minute workout session can vary depending on several factors, including your weight, age, workout intensity level, etc. 

For gentle mat Pilates, a person weighing around 150 pounds might burn 10-15 calories in 5 minutes, while someone focusing on advanced core moves or quick transitions might burn as many as 20-25 calories (4). 

Does Pilates Burn Belly Fat? 

Pilates can contribute to belly fat reduction, but it doesn’t directly burn fat like high-intensity cardio or calorie-burning exercises do. It’s also important to note that fat loss occurs over the entire body, and spot reduction is not possible (5). 

Since spot reduction is a myth, you can’t choose where to lose fat.

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How Quickly Will I See Results From Pilates? 

How quickly you see results from Pilates will depend on how frequently and intensely you do it. Your current fitness level also matters.

Here’s a brief timeline of the average Pilates practitioner:

1-2 weeks: Most will experience improved body awareness and posture.

3-4 weeks: You may notice improved stability, better balance, and firmer abdominal muscles.

After 6 weeks: Visible signs of toning.

After 8 weeks: More pronounced muscle definition, increased core stability, and improved body composition (6).

What Happens If I Do Pilates Every Day At Home? 

When practicing Pilates daily at home, you’ll likely experience many positive physical and mental benefits over time, provided you vary the intensity and allow your body adequate rest and recovery. 

Though Pilates is low-impact and relatively gentle, the body needs time to heal and repair, which is when the transformation occurs, so don’t be afraid to take days off (7).

Read more: Home Pilates Workout Guide: Strengthen Your Core

5 Minute Pilates For Beginners: Quick, Effective Workouts 

If you haven’t exercised in a while or have limited time, a 5-minute Pilates for Beginners workout can be a great way to get started without feeling overwhelmed. The short sessions will allow you to experience the benefits in a manageable timeframe (8).  

Example Beginners Workout 1-Minute Each

• The Hundred
• Modified Plank

• Rolling Like a Ball 

• Single Leg Stretch
• Double Leg Stretch

5 Minute Pilates At Home: Full Body Workouts For Any Schedule 

By doing a 5 minute Pilates full body workout, you’ll engage multiple muscle groups and activate the core, legs, and arms in a short yet powerful session. 

You can do them at home, making them convenient and accessible to almost everyone (8).

Example Home Workout 1-Minute Each 

• Standing Roll Down 

• Plank to Knee Tap 
• Leg Circles

• Swimming 

• Bridge  

5 Minute Pilates Stretch For Flexibility And Recovery 

Adding a 5-minute Pilates stretch to your routine is a great way to improve flexibility and release tension. 

A focused stretch routine can target common areas of tightness, like the back and hips, and you can do these sessions frequently to loosen up when you’re feeling tight and to relax after a long workout (8).

Example Flexibility And Recovery 1-Minute   

• Spine Stretch Forward 

• Seated Forward Fold 
• Cat-Cow Stretch 

• Lunge Stretch 

• Spinal Twist 

Try A 5 Minute Standing Pilates Routine For Balance And Strength 

If you prefer a workout that doesn’t require getting down on the ground, a 5-minute standing Pilates routine offers a convenient, equipment-free option for improving balance and strength (8).

Standing Pilates Routine 1-Minute  

• Side Leg Lifts
• Standing Roll Down 

• Standing Oblique Crunch
• Arm Circles with Core Engagement 
• Standing Leg Lift with Core Engagement 

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Quick Workouts At Your Desk To Stay Active During The Day 

Get some exercise in with easy-to-do workouts at your desk. 

Short Pilates exercises, like seated twists and leg raises, can be done right from your chair to help alleviate stiffness, improve circulation, and reduce the strain of prolonged sitting (8). 

Example Quick Desk Workout 30 Seconds 1-Minute 

• Seated Spinal Twist 
• Seated Knee Tucks 
• Seated Arm Circles 

• Seated Leg Lifts 

• Desk Push-Ups

How Often Should You Do Pilates For Optimal Results? 

While 5-minute sessions are gentle, and you can do them daily, it’s better to go with higher-intensity routines that take 15-30 minutes 3-4 times per week to see noticeable results in strength, flexibility, and posture. 

Listen to your body and gradually increase the frequency as your fitness improves (9). 

Read more: Pilates At Home: A 30 Day Challenge To Improve Your Mind And Body

Supporting Your Routine With A Pilates Diet 

A balanced Pilates diet will complement your workout routine by providing the nutrients needed for recovery and energy. 

A diet rich in lean proteins, complex carbohydrates, and plenty of fruits and vegetables can help you get the most out of your routine, whether doing 5-minute sessions or longer workouts (10).

Frequently Asked Questions

• Can you overdo Pilates?

Yes, it is possible to overdo Pilates, just as with any form of exercise, and too much can lead to strain, fatigue, and even injury. Your muscles grow and strengthen as they repair during rest, so taking time off is essential (9). 

• Is Pilates better than walking?

Whether Pilates is better than walking depends on your specific health and fitness goals, as each offers unique benefits. Pilates emphasizes core strength while walking works the lower body muscles. Walking may also improve cardiovascular health, while Pilates can help enhance flexibility and joint mobility (11). 

• Can Pilates be your only exercise?

Yes, Pilates can be your only exercise, especially if your primary goals are to improve core strength, flexibility, balance, and overall muscle definition. It’s gentle on the joints and suitable for people of all fitness levels, making it an excellent lifelong fitness option. 

However, it does have some limitations in that it doesn’t elevate heart rate enough for substantial cardiovascular benefits and doesn’t burn enough calories to be a good choice for weight loss (12). 

• Do you need rest days from Pilates?

Yes, taking rest days from Pilates is beneficial, even though Pilates is generally low-impact and gentle on the body. You can prevent burnout and fatigue by giving your body time to recover and grow stronger. 

The Bottom Line

A 5-minute Pilates workout can target multiple muscle groups, primarily through exercises like The Hundred and Plank. 

Practicing these poses for five minutes is enough for a quick stretch, stress relief, and getting ready to tackle the day, while longer routines in the 15-30 minute range are more beneficial for weight loss and strength building. Pilates can be a primary exercise, though complementing it with cardio or strength training can help you reach your goals faster.