Pilates is increasingly becoming a popular choice thanks to its ability to improve posture, strengthen muscles, and create a toned physique. But a common question is: How many calories does Pilates burn? Can it really help with weight loss? Let’s dive into the details with this article from Olaben.
How Many Calories Does Pilates Burn on Average?
Pilates is a low-impact workout that focuses on body control, breathing, and core strength. The number of calories burned depends on your weight, workout intensity, and the type of Pilates (mat-based or Reformer). On average, you can refer to the following:
- Person weighing 55kg: burns about 171 calories/hour
- Person weighing 60kg: burns about 186 calories/hour
- Person weighing 70kg: burns about 200 calories/hour
- Person weighing 80kg: burns about 257 calories/hour
Compared to running or HIIT, Pilates burns fewer calories, but it’s still effective if practiced consistently and paired with a healthy diet.
Factors That Affect Calorie Burn
Not everyone burns the same amount of calories in Pilates. Several factors determine effectiveness, including:
- Weight & body composition: Heavier individuals tend to burn more calories.
- Type of Pilates: Mat Pilates is generally lighter, while Reformer Pilates adds resistance, increasing calorie burn.
- Workout intensity: The more dynamic and continuous the session, the higher the calorie expenditure.
- Duration & frequency: Practicing 3–4 sessions per week, each lasting 45–60 minutes, helps maintain long-term results.
Does Pilates Help With Weight Loss?
The answer is Yes, but weight loss with Pilates tends to be gradual and sustainable compared to high-intensity fat-burning workouts like running or HIIT.
- Pilates builds muscle and tones the body: With stronger, leaner muscles, your body burns more calories even at rest.
- Pilates supports metabolism: Some Reformer Pilates exercises help maintain a higher metabolic rate after training, aiding weight management.
- Pilates reduces stress: Stress often leads to overeating and weight gain. Pilates promotes mental balance, indirectly supporting weight loss.
However, to lose 1kg of fat, you need to create a deficit of around 7,000 calories. That’s why it’s best to combine Pilates with a balanced diet and light cardio for faster results.
Effective Pilates Exercises for Weight Loss
If you want to burn more calories, try these moves:
- The Hundred: Lie on your back, lift your legs at a 45-degree angle, extend your arms forward, and pulse your hands in rhythm with your breath for 100 counts.
- Plank Jacks: Start in a plank position, jump your legs out and in — this raises your heart rate and increases calorie burn.
- Swimming: Lie face down, lift your arms and legs, and flutter them as if swimming — this full-body exercise burns fat effectively.
Conclusion
Pilates may not be the highest calorie-burning workout, but it offers long-term benefits: improved posture, stronger core, stress relief, and sustainable weight management. If you’re looking for a practice that enhances both your body and mind, Pilates is an excellent choice.
