Take a 1-min quiz to get a Wall Pilates Plan Male Female

Wall Pilates Workouts: Can They Help With Weight Loss? (Plus The Best App To Use)

If you have been on #fittok (the fitness community on TikTok) in any way, you have certainly come across wall Pilates routines. Wall workout Pilates have recently become rather popular across the platform and on other social media platforms as well. 

From beginners working out at home, to known fitness influencers, every other person seems to be swept up in this workout craze. 

But what exactly are wall workouts Pilates? Is this routine truly effective or is it just another popularized fad? Where could you find a decent 21 day Pilates wall workout routine to try out? Read on to find the answers to these questions and much more.

Does Pilates Wall Workout Work?

Yes, wall pilates workouts really do make a difference. To anyone skeptical about this, you should remember that wall workouts Pilates are simply a modified variation of traditional classic Pilates. They are an adjusted version of the original which makes them more accessible (and cheaper) than the usual Pilates done at a studio.

Think of it in terms of gym workouts vs at-home workouts. The gym has all the fancy equipment, weights, machinery, etc., while home workouts don’t. However, despite the lack of all the fancy equipment and machinery, people using home workouts are still able to lose weight and stay in shape, just like those at the gym.

This is so because at the end of the day, it’s not the fancy machines that matter, but the core concept of the workout. So does wall Pilates really work? 

Yes, it does. Wall workouts Pilates with no equipment may not have the reformer or other apparatus but because the workouts follow the same concept – and because they use the wall to create resistance – they do the job just the same as classic/studio Pilates does.

Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, start transforming your life now!

What Is The 28-Day Wall Pilates Challenge?

The 28-day wall Pilates challenge is a new and innovative program by BetterMe that is aimed at guiding and helping anyone looking to get into Pilates. The challenge takes moves from traditional Pilates and modifies them into full-body workouts that are easy to do at home and only require a mat and a wall to complete. 

This challenge is for anyone who wants to tone their body, strengthen their core and improve their overall fitness, all from the comfort of their home (or at the gym) with minimal equipment. With routines being between 13 minutes and 30 minutes long, anyone can get in a quick workout, despite a busy schedule!

Does BetterMe Wall Pilates Really Work?

Yes, it does. As mentioned above, wall Pilates mimics moves from classic Pilates, the only difference is that they use a wall instead of the reformer for resistance. Wall pilates exercises will have the same benefits as those seen in the classic reformer version

Read more: Wall Pilates for Butt: A Quick Guide for Beginners

Benefits of Wall Workouts Pilates Exercises

Traditional Pilates have been shown to have incredible benefits such as (7, 1, 5, 6, 2)

  • Enhanced body and self-awareness
  • Increased core strength
  • Improved balance, posture, and coordination
  • Injury prevention during sporty activities, in daily life, and even while working out at the gym
  • Reduced lower back pain
  • Increased flexibility and mobility
  • Improved immune system function
  • Improved athletic performance
  • Improved mental health and mood
  • Reduced stress, etc.

Pilates is also fantastic for weight and fat loss – a fact proven by scientific studies over the years.

  • In an 8-week study published in 2017, researchers found that doing Pilates just 3 times a week (90 minutes per session) led to a significant decrease in weight, BMI, fat percentage, waist, abdomen, and hip circumference of the previously sedentary women (10).
  • In 2021, the results from a meta-analysis of 11 randomized controlled trials (RCTs) with 393 subjects stated that Pilates can dramatically reduce body weight, BMI, and body fat percentage in adults with overweight or obesity (8).
  • In a very recent study published in Nutrients, researchers also concluded that doing an online home-based Pilates program (combined with a proper diet) can help improve body composition in adults affected by obesity, specifically in terms of fat mass reduction and muscle mass gain (11).

With such findings, it is clear to see that participating in the BetterMe wall Pilates challenge can help drastically change your life in a positive way.


Is 20 Minutes Of Pilates A Day Enough?

Yes, it is. Typical Pilates classes in studios last anywhere from 45 minutes to an hour, but a shorter routine can work just as well. Research has shown that shorter workout routines can offer the same benefits in body composition as longer workouts.

In a randomized controlled trial published in 2019, researchers found that working out for just 13 minutes a day, 3 times a week for 8 weeks can help with increasing strength and endurance (9).

Shorter workouts generally tend to be more intense than longer workouts, which can also mean more fat loss and even better aerobic and anaerobic fitness. Research on high-intensity exercise shows that such routines help to significantly lower insulin resistance, enhance skeletal muscle fat oxidation, improve glucose tolerance, and lead to fat loss (3).

In another study published in 2013, researchers found that workout sessions lasting less than 10 minutes, as well as those going above the 10-minute mark, help to lower BMI and reduce the risk of overweight/obesity. The study boasting over 4500 participants found that as long as the workout was done at a higher intensity, it led to weight gain prevention and was also beneficial in supporting good health (4).

With the above findings, we can see that a 20-minute Pilates program can be considered a HIIT variation of this exercise which will very likely arrive at the above-mentioned benefits.

Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale – BetterMe app has got you covered! Improve your body and revamp your life with us!



  • Does Wall Pilates Help You Lose Belly Fat?

Yes, it can. Pilates have long been known to not only help strengthen your core muscles – muscles in the abdomen area usually hidden under the fat layer – but they can also help you lose the extra fat in the area.

In a study published in The Journal of Sports Medicine and Physical Fitness in 2017, researchers found that this exercise helps reduce body fat percentage, as well as waist, abdomen, and hip circumference in women (10).

In 2021, a study published in the Frontiers in Physiology journal found that this exercise helps dramatically reduce body weight and body fat percentage, especially in overweight persons who remain dedicated to doing this exercise for a long time (8). Less weight and body fat usually means a smaller waistline and belly fat!

  • Is Pilates A Good Way To Lose Weight?

Yes, it is. Just because Pilates is not as intense as many cardio workouts or as strenuous as weight lifting, it doesn’t mean that it is not a good way to shed some weight. As shown in the benefits section as well as the section above, Pilates, despite being a low-impact workout, can create incredible weight loss results in persons of all ages.

  • Which Is The Best Wall Pilates App?

While there are numerous apps out there that offer wall pilates exercises, we believe that BetterMe is the best wall pilates app there is. 

Not only does the app offer easy-to-do wall Pilates workouts for beginners, but the exercises come with both written instructions as well as short videos (with real people) showing you how to do each exercise. 

The app also has tips to make the exercises more challenging and even a common mistakes section to help you improve on your form, to get the most out of the workout.

The BetterMe app is also a well-rounded app offering personalized planning around food and water tracking, fasting tracking for those doing intermittent fasting, and even a mental wellness section to ensure that you are in the right headspace while working on your body. 

The app also comes loaded with different types of dietary plans making sure that you remain faithful to a healthy diet, even when doing that wall workouts pilates challenge plan. It’s basically all you need to stay/get healthy and reach your goals in one place. Try it today!

The Bottom Line

If you have been thinking about trying wall workouts like Pilates, we say go for it – you have nothing to lose and so much to gain from this. Not only can you expect to improve your mental well-being and sleep schedule from this, but you may also lose some extra body fat, improve your mobility and flexibility, and get that much stronger while at it. Get the app today and begin a positive life transformation!


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Effects of Pilates on health and well-being of women: a systematic review (2023, bfpt.springeropen.com)
  2. Effects of Pilates Training on Physiological and Psychological Health Parameters in Healthy Older Adults and in Older Adults With Clinical Conditions Over 55 Years: A Meta-Analytical Review (2011, frontiersin.org)
  3. High-Intensity Intermittent Exercise and Fat Loss (2011, hindawi.com)
  4. Moderate to vigorous physical activity and weight outcomes: does every minute count? (2013, pubmed.ncbi.nlm.nih.gov)
  5. Physical and psychological benefits of once-a-week Pilates exercises in young sedentary women: A 10-week longitudinal study (2016, sciencedirect.com)
  6. Pilates: how does it work and who needs it? (2011, ncbi.nlm.nih.gov)
  7. Pilates (2011, ncbi.nlm.nih.gov)
  8. Pilates for Overweight or Obesity: A Meta-Analysis (2021, ncbi.nlm.nih.gov)
  9. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men (2019, pubmed.ncbi.nlm.nih.gov)
  10. The effect of Pilates exercise on body composition in sedentary overweight and obese women (2017, pubmed.ncbi.nlm.nih.gov)
  11. The Effects of Online Home-Based Pilates Combined with Diet on Body Composition in Women Affected by Obesity: A Preliminary Study (2024, mdpi.com)
150 million people
have chosen BetterMe

I love this app

Everything in one place and easy to follow. Meals are diverse and tasty, recipes easy to understand and not a surplus of weird ingredients that cost a lot of money ....

Such an awesome

Aaron K.
Such an awesome app! been using it for a few months now and I am really happy with the results as the app is incredibly versatile especially if you prefer to work out at home...

Lost over 20 pounds

Pete K.
The best health and nutrition app I’ve used! Excellent short workouts and stretching. Lost over 20 pounds and helps me get in the right mindset for work.