Anyone looking to lose weight will sooner or later discover Pilates. The videos seem calm, the movements controlled, and at first glance, the workout doesn't look particularly strenuous. This often leads to the same question: Can you lose weight with Pilates? The short answer is: Yes, but not for the reason most people assume. This article explains why that is and how Pilates actually changes your body.
Can you lose weight with Pilates, or does the workout burn too few calories?
Can you lose weight with Pilates? Yes, absolutely. However, don't expect miracles after two or three training sessions. Pilates is not a sprint, but rather a marathon. The goal is not to burn as many calories as possible within an hour. Instead, you build muscle, improve your posture, and often automatically move more in daily life. In the long run, these changes make a difference. If your diet is also right and you train regularly, Pilates can be an important building block on your path to your desired weight.
What is Pilates and why does the workout often feel harder than it looks?
The training was developed to make the entire body stronger, more flexible, and more stable. Instead of fast repetitions, the focus is on clean movements. Each exercise is performed consciously and combined with breathing. This is what makes Pilates so challenging. After just a few minutes, you'll notice that even slow movements can require strength.
Perhaps you know this feeling: you hold a position for only a few seconds and suddenly your abs or legs start to shake. From the outside, the exercise looks easy, but your body is working at full throttle.
What exactly do you do in Pilates?
In Pilates, you don't just train individual muscles. Almost every exercise engages several muscle groups simultaneously. Your core, in particular, remains active throughout the entire workout. It ensures that your back stays stable and every movement is performed in a controlled manner. Typical exercises include:
- The Bridge: Strengthens glutes, back, and legs.
- The Hundred: Activates the deep abdominal muscles.
- Side Plank: Improves stability and balance.
- Leg Circles: Promote flexibility and control.
- Plank: Trains almost the entire body.
With each session, you develop a better sense of your body. You'll notice this not only on the exercise mat. You'll also often feel more stable and flexible when climbing stairs, carrying crates of drinks, or after a long day at work.
What is Pilates good for if you want to lose weight in a healthy and lasting way?
Many associate Pilates only with better posture or increased flexibility. In reality, there's much more to it. If you train regularly, you strengthen muscles that are constantly used in everyday life but often get too little work. This applies especially to the abdomen, back, glutes, and pelvic floor. The stronger these areas become, the easier everyday movements will be for you. You'll walk more, lift heavy objects more safely, and generally be more active.
Why Pilates changes more than just your physique
The beauty of Pilates is that you notice progress not only on the scale. After just a few weeks, your body feels different. You sit straighter at your desk, your back tires later, and many movements suddenly feel natural. You particularly benefit from:
- A strong core that provides more stability in everyday life.
- Better posture that relieves your back and neck.
- Increased flexibility helps you move more freely and easily.
- Clean movements make training safer and more controlled.
- Better body awareness gives you more control with every exercise.
Perhaps you know this yourself. After a long day at work, you'd rather not move at all. Those who do Pilates regularly often notice that this fatigue slowly subsides. The body feels more resilient, and movement requires less effort.
What is the actual calorie consumption of Pilates?
The calorie consumption of Pilates is usually lower than that of jogging or an intensive HIIT workout. However, this doesn't mean that the training isn't effective. During a classic mat session, you burn approximately 170 to 300 calories, depending on your body weight, training duration, and intensity. More demanding Pilates sessions or reformer-like workouts can be higher.
However, something else is crucial. When it comes to losing weight with Pilates, it's not just about the calories you burn during an hour. Through muscle building, your body gradually changes. Muscles require energy, even when you're not training. While the effect isn't huge, it helps you maintain your weight more easily in the long run.
Pilates compared to other forms of exercise
Every sport has different focuses. Some burn a lot of calories, while others improve strength, posture, or flexibility. The following overview shows the most important differences:
|
Type of training |
Calories per hour |
Focus |
| Pilates | approx. 170 to 300 | Stability, flexibility |
| Strength training | approx. 250 to 450 | Muscle building |
| Brisk walking | approx. 250 to 350 | Everyday movement |
| Cycling | approx. 400 to 700 | Endurance |
| HIIT | approx. 500 to 800 | High energy consumption |
The values are averages and can vary depending on body weight and training intensity.
How often should you do Pilates if you want to lose weight?
If you're asking if you can lose weight with Pilates, the most important answer is: train regularly. A single hour per week is better than no exercise, but it's rarely enough for noticeable changes. Three sessions per week are a good start for most beginners. If you already have some training experience, you can also incorporate four to five shorter sessions. Your body will get used to the movements, build strength, and work more efficiently with each week.
By the way, it doesn't always have to be an hour. Even 20 or 30 minutes can make a big difference if you stick with it consistently. A short workout plan after work is often easier to integrate into your daily routine than a long session on the weekend.
How to stay motivated long-term
The biggest challenge is usually not the training itself, but consistency. With a few simple habits, it becomes much easier:
- fixed training days
- short sessions
- realistic goals
- variety
- track progress
Don't put pressure on yourself if you miss a session. It's much more important that you continue the next day. Long-term success is not achieved through perfection, but through continuity.
Can I lose belly fat with Pilates?
Many people have this hope. Understandably so, as many find belly fat particularly bothersome. Unfortunately, the body doesn't work that way. Losing weight with Pilates or any other sport cannot be targeted to a specific area. Where your body burns fat first is primarily determined by your genes and hormones.
Nevertheless, Pilates is worthwhile, especially if you want a flatter stomach. Almost every exercise engages your core. This strengthens your abdominal and core muscles. As your body fat percentage decreases, these muscles gradually become more visible.
Training abdominal muscles or reducing body fat?
Many people confuse these two goals. The following overview shows the difference:
|
Goal |
Pilates helps with this |
Additionally important |
| Strengthen abdominal muscles | ✓ | Regular training |
| Improve posture | ✓ | Daily movement |
| Lower body fat | Supportive | Calorie deficit |
| Appear firmer | ✓ | Patience |
| Lose weight | Supportive | Balanced diet |
A common mistake is to only do abdominal exercises every day. A varied full-body workout is much more sensible. That's what Pilates was developed for. The more muscle groups work simultaneously, the more effective your training becomes.
Is Pilates also suitable for overweight people?
Yes, and therein lies one of its great advantages. Pilates for overweight individuals is often more comfortable than sports with many jumps or quick changes of direction. The movements are performed slowly and with control, which significantly reduces stress on the joints.
You can adjust every exercise to your current fitness level. If a movement is still difficult for you, simply shorten the range of motion or take a break in between. With each week, you'll notice that the exercises become easier.
If you're training at home and want to expand your program later, the Speediance Pilates Set combined with the Gym Monster 2 offers additional options for Pilates-inspired and reformer-like exercises. This allows you to vary your workout without having to purchase a separate reformer machine.
What do 30 minutes of Pilates a day achieve?
You don't need to train for an hour every day to see progress. Even 30 minutes can be enough if you regularly get on the mat. This shows why the question "Can you lose weight with Pilates?" doesn't just depend on calorie consumption. Each session strengthens your muscles, improves your flexibility, and gets your circulation going. After a few weeks, movement often feels easier. You walk more often, prefer standing to sitting, and are generally more active.
Can you lose weight with Pilates - our conclusion
Can you lose weight with Pilates? Yes, if you have realistic expectations. Pilates is not a miracle solution that makes pounds disappear overnight. However, the training helps you build muscle, strengthen your body, and develop more enjoyment of movement again. That also makes the difference in the long run. Those who train regularly, eat a balanced diet, and stay active in everyday life create the best conditions for healthy weight loss.
If you want to make your home workout more varied, you can use the Speediance Pilates Set together with the Gym Monster 2. This gives you even more Pilates-inspired exercises and reformer-like training options.
Frequently asked questions – Can you lose weight with Pilates?
Can you lose weight with Pilates without changing your diet?
That is rather unlikely. Pilates helps you burn calories and build muscle. However, weight loss usually requires a calorie deficit.
How often should I do Pilates to lose weight?
Three to four training sessions per week are a good guideline for most people. It's important that you train regularly and stick with it long-term.
Is 30 minutes of Pilates a day enough?
Yes. Even 30 minutes can improve your strength, flexibility, and posture. In combination with a balanced diet, the training also supports weight loss.
Is Pilates suitable for beginners?
Yes. The exercises can be adapted to any fitness level. You can start with simple variations and gradually increase the difficulty.
What is better for weight loss - Pilates or strength training?
Both forms of training have their advantages. Strength training promotes muscle building more, while Pilates also improves flexibility, stability, and body control. You usually achieve the best results by combining both effectively.
