Joseph Pilates believed that a healthy body is essential for a fulfilling life. He said, “Physical fitness is the first requisite of happiness” (1) and this is evident in his creation of the Pilates method.
This low-impact method is great for achieving many fitness goals. Those who are looking to loosen a stiff body find it works well. Those who want to build strength and flexibility see results. Even those who need a break from higher-impact workouts can turn to Pilates (2).
It’s no surprise that a growing number of people are seeking out Pilates classes, or at-home equipment, to improve their health and well-being.
Beginners often wonder how much time they should dedicate to the practice to see results. Is 30 minutes of Pilates a day enough?
As with most things fitness, it’s a long game where consistent, dedicated practice leads to lasting changes.
Here’s what you need to know.
Joseph Pilates didn’t specify an exact session length in his writings. However, the original 34 mat exercises he developed can be completed in about 30-45 minutes. This suggests that a well-structured, focused 30-minute session could deliver significant benefits.
What does a well-structured, focused Pilates session look like?
Dive deeper into the pilates workout routine with our dedicated article.
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30 minutes of Pilates a day can contribute to weight loss, but only as part of a more rigorous weight loss program.
How Pilates Supports Weight Loss
Pilates is a low-impact exercise that builds strength, improves flexibility, and enhances alignment (3). It focuses on controlled, precise movements that engage multiple muscle groups. When your muscles work harder, they use more energy, which means you’re burning calories – even if it doesn’t feel intense.
Pilates also strengthens your core (the muscles of your abdomen, lower back, and pelvis) and improves your posture (4). A strong core supports better movement mechanics, which can help you stay active and injury-free (5). Over time, this increased activity can lead to more calorie burning.
Another benefit is stress relief. Pilates incorporates deep, intentional breathing, which can reduce cortisol levels. Cortisol is a stress hormone that can lead to fat storage when elevated, particularly in the abdominal region. By lowering cortisol through Pilates, your body is better equipped to burn fat (6).
What 30 Minutes of Pilates Can Do
A 30-minute session burns around 58-78 calories for most individuals (7). The exact number depends on factors such as your body weight, the intensity of the session, and whether you’re doing mat Pilates or using equipment such as a reformer (a machine designed to add resistance).
While Pilates is great for toning muscles and maintaining mobility, it doesn’t burn as many calories as high-intensity activities such as running or cycling. For example, a 30-minute run can burn roughly 200-350 calories (8). This means that while Pilates helps, it may not be the most effective calorie burner if weight loss is your primary goal.
However, where Pilates shines is its ability to build lean muscle. Lean muscle boosts your metabolism as it requires more energy to maintain, even at rest (9). This means your body will burn more calories over time, even when you’re not working out. If you’re curious about wall Pilates workout for beginners, check out our earlier article.
Weight Loss Requires More Than Exercise
Although Pilates is highly beneficial, weight loss ultimately comes down to one key principle: a calorie deficit. This means you must burn more calories than you consume. Regular Pilates can boost your calorie expenditure, but your diet plays a bigger role. Eating nutrient-dense, whole foods and managing portion sizes are essential for creating this deficit (10).
Sleep and daily activity also matter. Walking more throughout the day, climbing stairs, or engaging in hobbies that get you moving can add to your total calorie burn. Combined with Pilates, this creates a solid foundation for losing weight.
If you want to maximize weight loss with Pilates, here are some tips:
Read more: Pilates Body Vs Gym Body: A Clear Comparison of Results and Approach
Doing lots of core-focused exercises, without making changes to your diet and activity, won’t directly melt fat off your belly.
Spot reduction, or the idea that you can choose where your body burns fat by working out a specific area, doesn’t work. When your body burns fat, it pulls from fat stores all over – not just the area you’re exercising (11).
Pilates may not burn as many calories as high-intensity activities such as running or cycling, but it still contributes to your energy expenditure. Moderate Pilates sessions can burn around 116-156 calories per hour depending on your weight, intensity level, and specific movements (7).
Over time, regular Pilates sessions combined with a calorie-controlled diet can lead to fat loss across the body, including the belly.
While you can’t lose belly fat with Pilates alone, it can be a valuable tool in your overall fitness and fat-loss strategy.
Ideally, you should have a rest day in between Pilates sessions to allow your muscles time to recover. However, if you want to incorporate Pilates into your daily routine, the exercises listed below could be helpful.
These exercises are arranged in a logical order to warm you up, challenge different muscle groups, and cool you down.
1. The Hundred
Targets: Abdominals, shoulders, chest, and legs
Steps:
2. Roll-Up
Targets: Abdominals, spine, hip flexors
Steps:
3. Single Leg Stretch
Targets: Abdominals, hip flexors, and thighs
Steps:
4. Spine Stretch Forward
Targets: Spine, hamstrings, and shoulders
Steps:
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5. Saw
Targets: Obliques, spine, and hamstrings
Steps:
6. Swan
Targets: Back muscles, glutes, and shoulders
Steps:
7. Side Kick
Targets: Outer thighs, glutes, and obliques
Steps:
8. Seal
Targets: Core, inner thighs, and spine
Steps:
For more details about wall Pilates workout 10 minutes, take a look at our prior publication.
Read more: Is Pilates At Home As Effective As Going To A Class?
If you’re striving for comprehensive fitness, Pilates alone may not be enough.
The World Health Organization (WHO) and other major health organizations recommend the following for adults (12):
To achieve optimal fitness, your program should target cardiovascular fitness, muscular strength, flexibility, balance, and more.
Where Pilates Wins
Where Pilates Falls Short
If your goal is to meet the recommended 150 minutes of moderate aerobic activity per week, you’ll need to supplement with activities such as walking, running, cycling, or swimming.
If you’re aiming to improve bone density or enable your body to handle significant loads (a key part of functional fitness), resistance training should be added to your routine.
30-45 minutes of Pilates a day is generally considered to be effective. However, the duration can vary depending on your fitness level and goals.
Unlike workouts that are reliant on high repetitions or pushing big weights, Pilates is about precision and control. Every movement should be performed mindfully, with your muscles fully engaged and your breath synchronized. Even a short session can be incredibly effective if done with proper technique.
Consider which other forms of physical activity you currently do and how they contribute to your overall fitness. Pilates can complement many other exercise regimes by targeting different muscle groups, improving core strength and stability, and promoting flexibility.
Yes, Pilates can shape your body by building your core strength, improving your posture, enhancing your flexibility, and increasing your muscle endurance. However, combining it with cardio and a healthy diet maximizes overall fitness. Pilates and yoga burn similar amounts of calories depending on intensity, but Pilates often focuses more on core strength and muscle toning, which can support fat loss over time. For higher calorie burn, select dynamic yoga styles such as Vinyasa or Power Yoga. Practicing Pilates once a week can bring modest benefits such as improved posture and better core activation, but for noticeable results such as increased strength or body toning, aim for 2-3 sessions per week or more. Yes, Pilates strengthens and tones your abdominal muscles through targeted movements. With consistency and a healthy diet to reduce overall body fat, Pilates can help your abs become more defined.Frequently Asked Questions
Frequently Asked Questions Does Pilates really get you in shape?
Does yoga or Pilates burn more fat?
Is Pilates once a week enough to see results?
Can I get abs from Pilates?
Is 30 minutes of Pilates a day enough? Absolutely! A daily 30-minute Pilates practice can improve your core strength, boost your flexibility, improve your posture, and support your overall fitness. However, for well-rounded fitness, you should consider supplementing Pilates with cardio and resistance training to maximize results.
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