Quick Answer
On average, 30 minutes of Pilates burns between 150 and 175 calories for a 125 pound person. The number of calories burned doing Pilates varies depending on the specific exercises performed, intensity level, and other factors like body weight. More intense Pilates sessions can burn upwards of 250+ calories in 30 minutes for someone weighing 125 lbs.
How Many Calories Does Pilates Burn?
The number of calories burned during Pilates can vary significantly based on several factors:
Body Weight
Heavier individuals tend to burn more calories than lighter individuals when doing the same Pilates routine. This is because more energy is required to move a heavier body through the exercises. A 155 pound person may burn around 175-225 calories in a 30 minute Pilates session, while a 125 pound person may burn 150-175 calories in the same workout.
Intensity Level
Higher intensity Pilates exercises that elevate the heart rate more will burn more calories. For example, faster paced exercises like jumping jacks or pushups incorporated into a Pilates routine will boost calorie burn compared to slower, low impact Pilates moves.
Specific Exercises Performed
Some Pilates exercises are more demanding than others and require more energy expenditure, leading to increased calorie burn. For example, exercises performed on the Pilates reformer machine tend to burn more calories than mat exercises since the reformer provides resistance.
Fitness Level
Individuals who are less fit tend to burn more calories doing Pilates than those who do it regularly and are more conditioned. As the body adapts to regular Pilates workouts, it becomes more efficient at the movements, lowering calorie expenditure.
Duration
Longer Pilates workouts result in more calories burned. While a 30 minute routine may burn 150-250 calories, a 60 minute workout could burn 300-500+ calories.
Calorie Burn Table
| Body Weight | 30 Minute Pilates Calories Burned |
|---|---|
| 100 lbs | 120-150 calories |
| 125 lbs | 150-175 calories |
| 150 lbs | 180-220 calories |
| 175 lbs | 210-260 calories |
| 200 lbs | 240-300 calories |
This table gives estimates for calories burned during a 30 minute Pilates session for different body weights. As shown, lighter individuals burn fewer calories than heavier individuals when doing Pilates. Of course, factors like workout intensity can also impact calorie expenditure.
How Pilates Burns Calories
Pilates provides a great calorie burning workout for several reasons:
Full Body Engagement
Pilates exercises target all the major muscle groups in the body including the arms, legs, glutes, core, and back. This requires energy expenditure from large amounts of muscle mass, which increases calorie burn. Other workouts like cycling mainly work the lower body.
Constant Motion
There is little rest time in Pilates routines. The exercises flow continuously from one to the next, keeping the heart rate elevated. This dynamic, flowing nature maximizes calories burned.
Muscular Demands
Many Pilates moves, like the hundred and leg circles, keep muscles continuously contracted and under tension. This increased muscular demand requires energy, burning more calories.
Engages the Core
Pilates places significant emphasis on core strength. Training the core muscles with movements like crunches, planks, and oblique twists takes energy and calories. A strong core equals a higher calorie burn.
Can Use Resistance
When done on a reformer machine, Pilates utilizes resistance from springs and body weight to work the muscles harder, creating an efficient calorie burning effect.
Standing & Balancing
Exercises performed standing up like lunges and balancing require more effort and energy expenditure than moves done lying down. Pilates routines often include standing exercises.
How Many Calories Does Pilates Burn Compared to Other Workouts?
Compared to other popular workouts, Pilates stacks up well when it comes to calorie burn:
Pilates vs. Yoga
Pilates burns more calories than yoga – about 50% more per session. A 125 lb person will burn around 150 calories in 30 minutes of yoga compared to 225 calories in a 30 minute Pilates class.
Pilates vs. Weight Lifting
Both Pilates and weight training burn approximately the same number of calories when matched for duration. However, Pilates works more muscle groups overall.
Pilates vs. Running
Running burns more calories per hour – around 600-700 vs. 250-300 for Pilates. However, Pilates provides a more full-body workout.
Pilates vs. Swimming
Vigorous swimming can burn 500-700 calories per hour. However Pilates builds more muscle and gives a focused core workout.
So while some cardiovascular workouts like running and swimming may burn more overall calories, Pilates provides a well-rounded workout that burns a significant number of calories while also building muscle and flexibility.
Tips to Maximize Calories Burned Doing Pilates
Here are some tips to burn the most calories possible during Pilates sessions:
Use Resistance
When doing mat Pilates, incorporate resistance tools like small hand weights, resistance bands, or a Magic Circle to make the exercises more challenging. On a reformer machine, increase spring tension.
Keep Moving
Maintain a continuous, flowing pace between exercises without long breaks. Keep the heart rate elevated.
Add Cardio Bursts
Insert short cardio intervals like jumping jacks, running in place, or jumping rope between Pilates moves.
Work Your Hardest
Challenge yourself by doing exercises like single leg stretches and side kicks to fatigue, pushing your limits. Use the full range of motion.
Try Advanced Moves
Once you’ve mastered the basics, progress to more difficult exercises like the side teaser, swan dive, and prestige to burn more calories.
Lengthen Workouts
The more time you spend doing Pilates, the more calories you’ll burn. Aim for at least 45-60 minutes if weight loss is a goal.
Add Powerful Positions
Planks, side planks, and hoveringvariations involve more muscles and will crank up the calorie burn.
The Takeaway on Pilates Calories Burned
While low impact, Pilates still provides an efficient full body calorie burn. In 30 minutes, a 125 lb person can expect to burn 150-175 calories, with more calories burned for heavier individuals and more intense workouts. Factors like level of exertion, specific exercises performed, workout duration, and use of resistance enable Pilates to promote weight loss and burn calories effectively.
Conclusion
In summary, the exact number of calories burned doing Pilates depends on several variables, but an average 30 minute session will burn around 150-250 calories. While not as high a calorie burn as some cardio workouts like running, Pilates activates more muscles and offers other benefits like improved posture, core strength, flexibility, and muscular endurance. To maximize calories burned, use resistance, maintain a brisk pace, work hard, and progress to more advanced Pilates exercises over time. With its unique ability to simultaneously strengthen the entire body, Pilates is an excellent addition to any fitness routine for fat loss.
