Is Pilates better than cardio for weight loss?

Cardio is generally more effective for immediate calorie burn and weight loss ( 24 ). Running, cycling, and other cardiovascular exercises create larger caloric deficits than Pilates. However, Pilates offers complementary benefits such as improved strength, posture, and movement quality that make cardio exercise more effective and sustainable in the long term.

Why do I look thinner but weigh more?

This commonly occurs when you’re gaining muscle while losing fat. Muscle is denser than fat, so you can appear leaner and more toned while maintaining or even gaining weight ( 25 ). This body recomposition is actually a positive outcome, as increased muscle mass boosts metabolism and improves overall health ( 26 ).

Which Pilates burns the most calories?

Reformer Pilates and advanced mat classes with dynamic movements burn the most calories. Classes that incorporate cardio intervals, have minimal rest periods, and use additional equipment such as resistance bands or weights will increase energy expenditure. However, even high-intensity Pilates burns fewer calories than dedicated cardiovascular exercise.

What exercise burns the most fat for females?

High-intensity interval training (HIIT), running, and cycling typically burn the most calories and promote fat loss ( 27 ). However, the best exercise for fat loss is one that you can perform consistently in the long term. For many women, a combination of strength training (including Pilates), cardiovascular exercise, and proper nutrition will provide optimal results ( 28 ).