How Many Calories Does Pilates Burn?

Can a low-impact workout like Pilates really help you burn calories? It may not seem like the most intense exercise, but Pilates can play an important role in your fitness routine. If you’ve been wondering how many calories Pilates burns and whether it’s effective for weight loss, this blog will provide the answers you need.

What is Pilates?

Pilates is a form of exercise that focuses on core strength, flexibility, and body awareness. Developed by Joseph Pilates in the early 20th century, it was designed to help people build strength without putting too much strain on their bodies. Thus, Pilates is known for being gentle on the joints while still providing a full-body workout.

Types of Pilates

There are two main types of Pilates: mat Pilates and reformer Pilates. Mat Pilates involves exercises done on a mat, using your body weight as resistance. Reformer Pilates uses a machine called a reformer, which adds more resistance to your movements, making the workout more intense.

Both types of Pilates focus on controlled movements and breathing, which not only tones the muscles but also improves balance and posture. Therefore, whether you’re using a mat or a reformer, Pilates can help you get stronger and more flexible over time.

Factors That Affect Calorie Burn

Before we dive into the specifics of how many calories Pilates burns, it’s essential to understand that several factors can affect your calorie burn during any exercise. Pilates is no different.

• Body Weight: Heavier individuals tend to burn more calories during a workout because their bodies use more energy to move.
• Fitness Level: If you are new to Pilates, you might burn more calories initially as your body works harder to adapt to the new movements. As you become more advanced, your body becomes more efficient, and you may burn fewer calories doing the same exercises.
• Intensity: The level of intensity you bring to your Pilates session also plays a huge role. A basic mat Pilates class may not burn as many calories as a high-intensity reformer class that involves more challenging moves and resistance.
• Duration: Naturally, the longer your session, the more calories you will burn. A short 20-minute Pilates session will burn fewer calories compared to a full 60-minute workout.

Thus, your individual experience with Pilates can vary greatly depending on these factors.

How Many Calories Does Pilates Burn?

Now, let’s answer the key question: how many calories does Pilates burn? On average, a person weighing around 150 pounds (68 kg) can expect to burn roughly 170-250 calories in a 60-minute beginner-level mat Pilates class. However, this number can increase significantly if the session is more advanced or uses reformer equipment.

• Mat Pilates: A 60-minute beginner mat Pilates class typically burns between 170-250 calories, depending on your weight and how hard you are working.
• Reformer Pilates: Reformer Pilates generally burns more calories, thanks to the added resistance. You can expect to burn around 250-450 calories per hour in a reformer class, with more intense classes burning even more.

As a result, reformer Pilates might be more appealing if you’re aiming to burn more calories during your workout.

Comparing Pilates to Other Workouts

Many people wonder how Pilates stacks up against other forms of exercise when it comes to burning calories. Compared to high-intensity workouts like running or spinning, Pilates burns fewer calories. For example, running can burn anywhere from 500-1000 calories per hour, depending on your speed and weight. Spinning classes, which involve cycling at varying speeds and resistance levels, can burn between 400-600 calories per hour.

However, Pilates shouldn’t be dismissed just because it burns fewer calories. It offers many benefits that high-intensity workouts may not provide, such as improved flexibility, better posture, and core strength. Moreover, Pilates is easier on the joints, making it an excellent option for people with injuries or those looking for a low-impact workout.

Benefits of Pilates Beyond Calorie Burn

• Improves Flexibility: Pilates is excellent for increasing flexibility, preventing injuries and improving overall movement.
• Strengthens the Core: Every move in Pilates works your core muscles, helping you build strength in this key area.
• Promotes Better Posture: With a focus on alignment, Pilates helps you stand taller and sit straighter, which is great for long-term health.
• Boosts Mental Focus: Pilates requires concentration and mindfulness, helping to relieve stress and improve your focus during other activities.
• Low Impact: Pilates is easy on the joints, making it a suitable option for people of all fitness levels, including those recovering from injuries.

As a result, Pilates offers more than just calorie burning, which makes it a well-rounded workout.

How to Maximise Your Calorie Burn with Pilates

If burning calories is your main goal, there are ways to increase the number of calories you burn during Pilates sessions.

• Add Reformer Pilates: As mentioned earlier, using a reformer machine increases resistance, which means you will burn more calories.
• Increase the Intensity: Work on making each movement more precise and controlled. The more effort you put into your session, the more energy you will use.
• Try Advanced Moves: Once you have mastered the basics, move on to more challenging exercises that engage different muscle groups.
• Extend Your Workout: A longer session naturally burns more calories. If possible, extend your workouts to 60 minutes or more.
• Incorporate Other Workouts: Combine Pilates with other forms of exercise like cardio or strength training to boost your overall calorie burn.

Therefore, while Pilates may not burn as many calories as a high-intensity cardio workout, it can still play a vital role in your fitness routine.

Conclusion

So, how many calories does Pilates burn? It depends on several factors, including your weight, fitness level, and the type of Pilates you are doing. On average, a person can burn between 170-450 calories in a Pilates session, with reformer classes burning more than mat-based ones. While Pilates may not be the most intense calorie-burning workout, it offers many other benefits, such as improved flexibility, core strength, and posture, making it a well-rounded exercise option.

If you’re looking to burn more calories, you can increase the intensity of your Pilates workouts or combine them with other forms of exercise. Ultimately, Pilates is a great way to stay fit, flexible, and healthy, while still enjoying a low-impact, mindful form of exercise.