Is Pilates Good for Weight Loss? What the Evidence Says

Pilates can help with weight loss as part of a plan that also includes diet changes and other activity, but on its own it burns a modest number of calories compared with brisk cardio. Studies in adults with overweight or obesity show small average reductions in weight and body fat, and its real strengths are building muscle, core strength, and a habit you are likely to keep.

This is a health topic, so we stick to what the research says. This article is general information, not medical advice. If you have a health condition or a significant amount of weight to lose, talk to your doctor or a registered dietitian about a plan that fits you.

What the research shows

Two meta-analyses, which pool results from multiple trials, give the clearest picture.

Put together: pilates does more than nothing for body composition, and for inactive people with overweight or obesity it can produce modest weight loss. It does not appear to be a better weight loss tool than other exercise. The 2021 authors also called for larger, better-designed trials, which is a sign the evidence is still thin.

How many calories pilates burns

Less than most people hope. An American Council on Exercise study measured women doing 50-minute mat sessions. The beginner routine stayed below the intensity usually recommended for cardio fitness, and the advanced routine was about as intense as walking at 3.5 to 4 miles per hour. ACE concluded that the calorie burn and cardiovascular benefits were limited, while noting real gains in strength, balance, coordination, and flexibility.

For comparison, Harvard Health's calorie table estimates that a 155-pound person burns about 133 calories in 30 minutes of walking at 3.5 mph and about 252 calories in 30 minutes of moderate stationary cycling. A typical mat class sits closer to the walking end. Faster reformer classes, jump-board work, and heated or "cardio" pilates formats push higher, but the exact number depends on your body and the class.

Calorie counts on trackers and machines are estimates. Use them to compare your own sessions, not as exact figures.

Why pilates still helps

A lower calorie burn does not make pilates useless for weight loss. It contributes in other ways.

It builds and protects muscle

When people lose weight, some of what they lose is muscle unless they train for strength. Harvard Health reported on a study in the New England Journal of Medicine of older adults on a reduced-calorie diet: those who did resistance training, alone or combined with aerobic exercise, kept more muscle and gained more strength than those who did aerobic exercise alone. Reformer pilates, with its spring resistance, and challenging mat work both count as resistance training for many people, especially beginners.

It is easy to stick with

Weight loss is a long game. A workout that is low impact, easy on the joints, and enjoyable enough that you book it every week will usually beat a harder workout you quit after a month.

It changes how your body looks and moves

Many people notice firmer muscles and better posture well before the scale changes. Track measurements or photos alongside weigh-ins. Our pilates results timeline covers what tends to change and when.

For the full list of evidence-based benefits, see benefits of pilates.

Pilates vs cardio vs strength for weight loss

The pattern most guidance points to is a mix. The CDC recommends adults get at least 150 minutes of moderate aerobic activity a week plus muscle strengthening on two or more days. Pilates fits the strengthening part well. The aerobic part needs walking, cycling, swimming, or another activity that keeps your heart rate up.

A realistic week with pilates

A starting point for a generally healthy adult, not a prescription:

• Pilates: two or three classes a week, mat or reformer. See how often you should do pilates for more on frequency.
• Cardio: brisk walks most days, or two to three cardio classes like spin, adding up to at least 150 minutes a week.
• Daily movement: more steps, stairs, and standing. It adds up.
• Food: diet has the biggest effect on weight. A registered dietitian can help you build an eating plan you can sustain.
• Sleep: poor sleep makes everything above harder.

The biggest predictor is whether you keep going for months. Book your classes for the week ahead of time, and if you can, go with a friend. Full disclosure: our app, Corvi, is built for that part. You book with your studio as usual, then check in on Corvi to keep a weekly streak and see where your friends are training. It is free, does not book classes or take payments, and does not track weight.

Who should check with a doctor first

Talk to your doctor before starting if you have heart disease, high blood pressure, diabetes, joint problems, back injuries, or are pregnant or postpartum, and tell your instructor before class. Heated pilates adds heat stress, so get medical clearance first if you have a heart condition or are pregnant.

Pilates and weight loss: a summary

Pilates is a good tool for building strength, protecting muscle, and creating a workout habit that lasts, and it can lead to modest weight loss in people who were inactive. It is not a fast fat-burner, and research does not show it beats other exercise for weight loss. Pair it with cardio and sensible eating, and judge progress by strength, measurements, and how you feel, not only the scale. If you are just starting, our pilates for beginners guide covers your first class.

Common questions

Can you lose weight doing only pilates?

Some people do, especially when they were previously inactive and also change how they eat. On its own, pilates burns fewer calories than brisk cardio, so weight loss from pilates alone tends to be slow. Research in adults with overweight or obesity shows modest average losses. Combining pilates with walking or other cardio and attention to diet works better.

How many calories does a pilates class burn?

It depends on your body weight, the format, and the pace. A slow beginner mat class burns relatively little, while a fast reformer or cardio-style class burns more. An American Council on Exercise study found an advanced mat session was roughly comparable in intensity to brisk walking. Fitness tracker numbers are estimates, so treat them as rough guides.

Is reformer or mat pilates better for weight loss?

Neither has a clear edge in research. Reformer classes add spring resistance and often move faster, which can raise effort and build more muscle. Mat classes are cheaper, so you may be able to go more often. The format you can do consistently, several times a week, will matter more than the equipment.

How long does it take to see weight loss results from pilates?

In the studies that found benefits, programs usually ran for several weeks to a few months, and longer programs showed clearer changes in weight and BMI. Many people notice firmer muscles and better posture before the scale moves. Expect gradual change over two to three months of regular classes combined with diet and other activity.

Find your next class: compare reformer and mat studios on our Portland pilates directory.