How Many Calories Does Pilates Burn? Find Out Now!
Last Updated on August 1, 2025 by Naila S.
How Many Calories Does Pilates Burn?
A typical 60-minute Pilates session burns between 200 and 400 calories, depending on your weight, fitness level, and workout intensity.
Mat Pilates generally burns fewer calories (around 150–250 per hour), while Reformer Pilates, with added resistance, burns more (up to 400 calories per hour). The more effort and muscle engagement involved, the higher your calorie burn.
Do you want to know how many calories does Pilates burn? If you’re like me, a busy nurse, consultant, and writer, you’re always looking for ways to stay fit without spending hours at the gym.
Being a wellness and recovery aficionado, Pilates has been my go-to workout for years. It’s low-impact, fun, and effective. But does it really burn enough calories to make a difference? The answer is yes!
On average, a 60-minute Pilates session can burn 200 to 400 calories, depending on factors like intensity, your weight, and experience level.
That’s right, Pilates isn’t just about stretching; it’s a real calorie burner! Whether you’re doing mat Pilates or using a reformer, this workout engages your core, tones your muscles, and helps you torch calories.
Keep reading to learn more about how Pilates impacts your calorie burn and overall fitness.
Summary: Calories Burned Doing Pilates (Time-Based Estimates)
Using the standard calorie burn formula:
- Calories burned per minute = (MET × Body weight in kg × 3.5) ÷ 200
These estimates are based on a 70 kg (150 lbs) person. Calorie burn varies by the type of Pilates and intensity:
| Duration of Pilates | Estimated Calories Burned |
| 10 minutes | 35 – 60 calories |
| 20 minutes | 70 – 120 calories |
| 30 minutes | 105 – 180 calories |
| 45 minutes | 160 – 270 calories |
| 60 minutes | 210 – 360 calories |
The Truth About Calories Burned During Pilates
So, how many calories does Pilates burn? As mentioned, on average, a 60-minute Pilates session can burn 200 to 400 calories, depending on factors like intensity, your weight, and experience level.
That’s right, Pilates isn’t just about stretching or making you look taller; it’s a real calorie burner! But wait, there’s more to this story.
The exact number of calories burned varies based on several things. For instance, if you weigh 150 pounds, you might burn around 250 calories in an hour. But if you’re closer to 200 pounds, that number could rise to 350 calories or more.
Similarly, the type of Pilates you do matters. Mat Pilates compared to reformer Pilates, burns fewer calories, which adds resistance and intensity.
If you’ve ever doubted whether Pilates is worth your time, let these numbers reassure you. It’s not just about burning calories, it’s about building strength, improving flexibility, and feeling empowered.
Plus, the calorie burn doesn’t stop when the class ends. Pilates boosts your metabolism, helping you burn calories even after your workout. So, are you ready to give it a try?
Read Also: Can Pilates Make Me Taller?
Why Should You Care About Burning Calories?
Let’s pause for a second. Why are we even talking about burning calories? For me, it’s not just about losing weight. It’s about feeling strong, healthy, and energized.
When I started doing Pilates, I noticed changes in my body that went beyond the scale. My posture improved, and I felt less stressed.
Do you want to feel the same way? Then understanding how Pilates impacts your calorie burn is key.
Burning calories through exercise is essential for maintaining a healthy weight and reducing the risk of chronic diseases. But here’s the thing: not all workouts are created equal.
Some people prefer high-intensity cardio, while others thrive on low-impact exercises like Pilates. Personally, I love Pilates because it’s gentle on my joints but still challenges my muscles. It’s also a great way to unwind after a long day.
Think about your own goals. Are you trying to lose weight, build muscle, or simply stay active? Whatever your reason, Pilates can be a valuable part of your fitness routine.
Factors That Affect Calorie Burn In Pilates
Not all Pilates sessions are created equal. Here’s what influences how many calories you’ll burn:
Your Weight Matters
Heavier individuals tend to burn more calories during any exercise, including Pilates. If you weigh 150 pounds, you might burn around 250 calories in an hour.
But if you’re closer to 200 pounds, that number could rise to 350 calories or more. This is because your body requires more energy to move a larger mass.
Intensity Level
Are you doing mat Pilates or using a reformer? Reformer Pilates often burns more calories because it adds resistance.
Plus, high-intensity variations like Power Pilates can torch up to 400 calories per hour. The harder you work, the more calories you’ll burn.
Experience Level
Beginners may burn fewer calories simply because they’re still learning the moves. As you get stronger and faster, your calorie burn increases.
Over time, you’ll notice improvements in endurance and strength, which translate to a higher calorie burn.
Does this sound familiar? Think about your current routine. Are you challenging yourself enough? If not, consider stepping up your game by trying a more advanced class or adding resistance tools.
What Science Says About Pilates and Calorie Burn
I love diving into research to back up my claims. Studies show that Pilates not only burns calories but also boosts metabolism.
A study published in the Journal of Strength and Conditioning Research found that those who practiced Pilates regularly saw improvements in muscle tone and endurance. These changes mean your body continues to burn calories even after your workout ends.
Another study in PeerJ highlighted that combining Pilates with cardio exercises can enhance weight loss results. So, if you’re wondering whether Pilates alone is enough, pairing it with other activities might be the golden ticket.
For example, adding a brisk walk or a short run to your weekly routine can amplify your calorie burn and help you reach your goals faster.
What’s more, Pilates reduces anxiety and improves mental health. Lower stress levels can positively impact your metabolism and help you maintain a healthy weight. Isn’t it amazing how one workout can offer so many benefits?
Read Also: Best Pilates Moves For Anxiety Relief
By combining it with yoga, you can fight anxiety more quickly. Here is my guide on yoga for anxiety and stress relief. Read it to calm your mind and body!
Types of Pilates And Their Calorie Impact
Let’s talk about the different types of Pilates and how they affect calorie burn:
1. Mat Pilates
This is the classic form of Pilates done on a mat. It’s great for beginners and focuses on core strength. Expect to burn 150 to 250 calories per hour.
While it’s not the most intense form of Pilates, it’s perfect for those new to the practice or recovering from injury.
2. Reformer Pilates
Using a machine called a reformer, this type adds resistance and variety. It’s more intense, so you can burn 250 to 400 calories in an hour.
The reformer allows for a wider range of movements, engaging more muscle groups and increasing calorie burn.
3. Power Pilates
Think of this as Pilates on steroids. It’s fast-paced and designed to maximize calorie burn. Some sessions can burn over 400 calories.
This variation is ideal for those looking for a high-energy workout that still focuses on core strength and flexibility.
So, which one sounds like your style? Can you use Pilates for flexibility or not?
Personally, I love mixing it up. Sometimes I stick to mat Pilates for simplicity, while other days I crave the challenge of a reformer class.
What about you? Have you tried any of these variations?
Wait! If you are a beginner, read my article on the 10 beginner Pilates exercises you can do at home before trying any of the above versions.
How Pilates Compares To Other Workouts?
Here’s where things get interesting. How does Pilates stack up against other popular workouts? Let’s compare:
- Running: Burns 400 to 600 calories per hour (but can be hard on joints).
- Yoga: Burns 150 to 300 calories per hour (great for flexibility).
- Cycling: Burns 400 to 700 calories per hour (high-intensity option).
While Pilates might not burn as many calories as running or cycling, it offers unique benefits like improved posture and reduced injury risk. Plus, it’s easier to stick with something you enjoy, right?
For me, Pilates is the perfect balance of challenge and relaxation. It keeps me coming back for more, which is crucial for long-term success.
Read Also: Does Pilates Improve Posture?
My Personal Experience With Pilates
When I first started Pilates, I wasn’t sure what to expect. Would it actually help me lose weight? After six months of consistent practice, I noticed subtle changes. My jeans fit better, and I had more energy throughout the day.
Sure, I wasn’t burning as many calories as I would during a spin class, but the mental clarity and physical strength I gained were priceless.
What about you? Have you tried Pilates yet? If not, why not give it a shot? Even if you’re skeptical, I encourage you to take one class and see how it feels. You might be surprised by how much you enjoy it, and how many calories you burn!
Tips To Maximize Your Calorie Burn In Pilates
If you’re serious about burning calories, here are some tips to get the most out of your Pilates sessions:
- Focus On Form
Proper alignment ensures you’re working the right muscles, which boosts calorie burn.
- Add Resistance
Use bands or weights to increase intensity.
- Go for Longer Sessions
A 90-minute class will obviously burn more calories than a 30-minute one.
- Pair It With Cardio
Combine Pilates with activities like walking or swimming for maximum results.
These small tweaks can make a big difference. Trust me, I’ve seen it firsthand. When I started incorporating resistance bands into my mat Pilates routine, I noticed a significant increase in my calorie burn and overall strength.
Read Also: Pilates With Resistance Bands
Frequently Asked Questions (FAQs)
How Many Calories do you burn in mat Pilates?
In a one-hour session of mat Pilates, you can expect to burn approximately 150 to 250 calories. The exact number depends on your body weight, effort level, and experience. Beginners might burn on the lower end, while more advanced practitioners may burn slightly more.
How many calories do you burn in 30 minutes of Pilates?
A 30-minute Pilates workout typically burns between 100 and 200 calories. The total depends on the intensity of the session, your current weight, and whether you’re doing mat Pilates or using equipment like the reformer.
How Many Calories do you burn in Pilates Reformer?
In a 60-minute Pilates Reformer class, a 120-pound person may burn around 180 calories, while someone weighing 150 pounds could burn up to 220 calories. The resistance in Reformer Pilates increases muscle engagement, which leads to a higher calorie burn compared to mat-based sessions.
Conclusion – How Many Calories Does Pilates Burn?
To recap, Pilates can burn anywhere from 200 to 400 calories per hour, depending on various factors.
While it might not be the highest-calorie-burning workout out there, its holistic benefits make it worth every drop of sweat. From improving posture to reducing stress, Pilates offers far more than just calorie burn.
Are you ready to give Pilates a try? Whether you’re a beginner or a seasoned pro, there’s always room to grow.
Remember, fitness isn’t just about numbers, it’s about feeling good in your own skin. So lace up your sneakers, roll out your mat, and get moving!
Sources
- June A Kloubec (2010). Pilates for Improvement of Muscle Endurance, Flexibility, Balance, and Posture
- Angeles Bonal Rosell Rayes, et al. (2019). The effects of Pilates vs. aerobic training on cardiorespiratory fitness, isokinetic muscular strength, body composition, and functional tasks outcomes for individuals who are overweight/obese: a clinical trial
