{"id":80613,"date":"2025-08-14T08:41:25","date_gmt":"2025-08-14T08:41:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=80613"},"modified":"2025-09-20T09:52:47","modified_gmt":"2025-09-20T09:52:47","slug":"do-pilates-burn-fat","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/","title":{"rendered":"Does Pilates Burn Fat? The Factual Truth About This Trending Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#Can_You_Get_In_Shape_Just_Doing_Pilates\" >Can You Get In Shape Just Doing Pilates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#Can_Pilates_Help_Burn_Fat\" >Can Pilates Help Burn Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#Does_Pilates_Help_You_Lose_Belly_Fat\" >Does Pilates Help You Lose Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#What_Pilates_Exercise_Burns_The_Most_Belly_Fat\" >What Pilates Exercise Burns The Most Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#How_Long_Should_I_Do_Pilates_To_Lose_Weight\" >How Long Should I Do Pilates To Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#Is_20_Minutes_Of_Pilates_A_Day_Enough_To_Lose_Weight\" >Is 20 Minutes Of Pilates A Day Enough To Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#Why_Am_I_Not_Losing_Weight_With_Pilates\" >Why Am I Not Losing Weight With Pilates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#Is_Pilates_enough_exercise\" >Is Pilates enough exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#Why_does_Pilates_hurt_so_much\" >Why does Pilates hurt so much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#Can_Pilates_help_skinny_fat\" >Can Pilates help skinny fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#Do_Planks_burn_belly_fat\" >Do Planks burn belly fat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Pilates is having a moment. The exercise may have been founded in the early 1920s to rehabilitate soldiers (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), but it has now become one of the most popular exercises of 2025. You can hardly scroll through TikTok or Instagram without seeing someone showing a simple at-home routine or discussing the benefits of Pilates weight loss.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_Pilates_Burn_Fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, despite all its popularity, one cannot help but wonder if the purported benefits, especially weight loss, are true or exaggerated.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, does Pilates burn fat?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s take a look at what science and experts say.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Get_In_Shape_Just_Doing_Pilates\"><\/span><strong>Can You Get In Shape Just Doing Pilates?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It depends. If your definition of getting in shape simply refers to toning your muscles, building some lean muscle, and improving your posture, then Pilates can help you do this. This exercise can also help with pain management, improved mental health, and increased flexibility (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/378658655_PILATES_EXERCISES_TYPES_AND_ITS_IMPORTANCE_AN_OVERVIEW\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bfpt.springeropen.com\/articles\/10.1186\/s43161-023-00128-9\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you hope to lose weight and\/or build larger muscles, then Pilates alone will not help you achieve this goal.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_Pilates_Burn_Fat\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-3.png\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s why:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Nutrition Matters<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fat and weight loss are influenced by multiple factors, with the biggest one being your nutrition and calorie intake. Increased fat and weight are primarily caused by eating in a caloric surplus and a lack of physical activity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research states that:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An energy deficit is the most critical factor in weight loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While dieting alone or exercising alone can help with weight loss, the best weight loss results occur when a program combines both diet and exercise (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7325539\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">So, what does this mean for someone planning to lose weight with Pilates?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You are unlikely to see satisfactory results by doing Pilates alone without changing your eating habits.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts recommend reducing your average daily calorie intake by 500 to 750 calories (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aside from eating less, the types of food you consume also matter.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts say that a nutritionally balanced, hypocaloric diet is the best option for anyone looking to lose weight.\u00a0<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_Pilates_Burn_Fat\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><b>A balanced diet is characterized by (<\/b><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\"><b>6<\/b><\/a><b>):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating a variety of foods, with the majority being grain products (e.g., bread, pasta, oats, and rice)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consuming at least 5 servings per day of fruits and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating only moderate amounts of dairy and meat products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limiting the consumption of foods that are high in fat or sugar or contain few nutrients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practicing portion control.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are looking for a specific diet, a 2020 study found that the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-prep\/\">Mediterranean diet<\/a> and a <a href=\"https:\/\/betterme.world\/articles\/1300-calorie-meal-plan-high-protein\/\">high-protein diet<\/a> are the 2 best options for facilitating weight loss and maintenance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_Pilates_Burn_Fat\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple-2.png\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Exercise Intensity<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Exercise and physical activity are crucial factors that determine weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221834\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While all types of exercise can help with fat and weight loss, the rate of success is determined by the intensity of the workout, with research showing that higher-intensity exercises yield better results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example:<\/span><\/p>\n<p style=\"text-align: center;\"><b>2003<\/b><\/p>\n<p><span style=\"font-weight: 400;\">In this study, researchers compared the effects of different exercise durations and intensities on weight loss and found that subjects who were either:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercising for longer<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing the intensity of their workouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Or a combination of both<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Had lost more weight than those who exercised for moderate durations or intensities (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/10574430_Effect_of_Exercise_Duration_and_Intensity_on_Weight_Loss_in_Overweight_Sedentary_Women_A_Randomized_Trial\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>2017\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Researchers in this study compared the effects of different intensities of aerobic exercise on the body composition of young women.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They found that while light-intensity workouts resulted in significant reductions in body weight and body fat, high and moderate-intensity workouts had better results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High to moderate-intensity workouts had significantly more changes in:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waist-to-hip ratio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waist circumference<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waist-to-height ratio\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Then, low-intensity workouts (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5571495\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_Pilates_Burn_Fat\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-3-1.png\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>2024<\/b><\/p>\n<p><span style=\"font-weight: 400;\">In this study, researchers compared the effects of high-intensity interval training and moderate-intensity continuous training on the weight, body composition, blood lipid indicators, and metabolic status of 40 college students with obesity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There were 20 female students and 20 male students who participated in an 8-week intervention, consisting of 3 weekly sessions with alternating days of training.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The moderate-intensity group exercised for 35 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The high-intensity group worked out for 28 minutes.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">At the end of the study, researchers found that males lost a higher percentage of body fat, total cholesterol, low-density lipoprotein cholesterol, alanine aminotransferase, and uric acid than their female counterparts, regardless of the group they were in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, regardless of gender, researchers noted that both males and females in the high-intensity groups recorded better results in all areas as compared to their counterparts in the moderate-intensity groups (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-024-67331-z\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, what does this mean for achieving Pilates results, such as reducing belly fat or losing weight in general?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates, like yoga, is a low-intensity workout. While it can help you lose weight or get in shape, it may take longer to see the desired results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of relying on Pilates alone to get in shape, we recommend adding it to a routine of other moderate and high-intensity exercises.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_Pilates_Burn_Fat\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70468\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-10-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-10-6.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-10-6-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-10-6.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-10-6-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Examples:<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>For a 3-day workout routine\u00a0<\/b><\/li>\n<\/ul>\n<ol>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Monday<\/b><span style=\"font-weight: 400;\"> &#8211; High-intensity cardio or HIIT<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Wednesday <\/b><span style=\"font-weight: 400;\">&#8211; Full-body strength training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Friday<\/b><span style=\"font-weight: 400;\"> &#8211; Pilates<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<ul>\n<li aria-level=\"1\"><b>For a 4-day workout routine<\/b><\/li>\n<\/ul>\n<ol>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Monday<\/b><span style=\"font-weight: 400;\"> &#8211; Upper-body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Tuesday<\/b><span style=\"font-weight: 400;\"> &#8211; Lower-body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Thursday<\/b> &#8211; HIIT or Tabata<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Friday<\/b> &#8211; Pilates<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For more in-depth information on this exercise and weight, take a minute to dive into our article that answers the popular question: <a href=\"https:\/\/betterme.world\/articles\/does-pilates-help-lose-weight\/\"><strong>D<\/strong><\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/does-pilates-help-you-lose-weight\/\"><b>oes Pilates help lose weight<\/b><span style=\"font-weight: 400;\">?<\/span><\/a><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pilates-ball-workout\/\">Beginner Pilates Ball Workout: 8 Exercises and Frequently Asked Questions<\/a><\/em><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/pilates-studio-kit-gray?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Does_Pilates_Burn_Fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/EssentialKit4-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Pilates_Help_Burn_Fat\"><\/span><strong>Can Pilates Help Burn Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it can. As shown through the studies listed above, Pilates, despite being a low-intensity workout, can help burn fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for the best results, it is recommended that you combine this exercise with a balanced diet and other forms of exercise, such as cardio and strength training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have a lot of time in your routine to dedicate to exercise, consider looking into cardio pilates routines. Such routines or programs combine the principles of Pilates with heart-pumping cardio movements.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardio is a great workout that burns a large number of calories during the session, but it\u2019s also fantastic for cardiovascular health.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pilates helps boost core strength, fitness, balance, and flexibility, benefits your mental health, muscle strength, and pain management for those who need it (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/378658655_PILATES_EXERCISES_TYPES_AND_ITS_IMPORTANCE_AN_OVERVIEW\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bfpt.springeropen.com\/articles\/10.1186\/s43161-023-00128-9\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8038747\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/344806899_EFFECTS_OF_PILATES_ON_CORE_MUSCLE_STRENGTH_AND_ENDURANCE_IN_POST_6_MONTHS_DELIVERED_WOMEN\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cardio Pilates is the best of both worlds.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_Pilates_Burn_Fat\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Cover-walking-with-ankle-weights.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Pilates_Help_You_Lose_Belly_Fat\"><\/span><strong>Does Pilates Help You Lose Belly Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Not particularly &#8211; or at least not in the way you think.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many people, especially women, turn to <a href=\"https:\/\/betterme.world\/articles\/pilates-for-belly-fat\/\"><strong>p<\/strong><\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/pilates-for-belly-fat\/\"><b>ilates for belly fat<\/b><\/a><span style=\"font-weight: 400;\"> loss due to the misinformation found on many social media platforms.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve all seen the before-and-after videos of people showing how they lost inches around their waist after doing Pilates for a couple of weeks or months, so could all these people be lying?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No, they aren&#8217;t, but you&#8217;re missing some information as well.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As previously mentioned, Pilates is effective in strengthening and improving the endurance of the core muscles. However, these muscles lie under a layer of fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates is a low-impact workout, and while it may help with some fat burning, it\u2019s not enough on its own to achieve drastic changes, as seen on TikTok.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Influencers are not always sharing that exercise goes hand in hand with a diet overhaul.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a study published in late 2021, researchers compared the effects of:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reformer Pilates alone<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reformer Pilates combined with a weight loss diet.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The researchers divided the women into 2 groups, all of whom participated in a 45-minute workout 3 times a week for a total of 12 weeks.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=3501&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Does_Pilates_Burn_Fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/minireformer3-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><b>Once the study ended, researchers found that the group that combined Pilates and a healthy weight loss diet had significant decreases in their:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A higher increase in basal metabolic rate (BMR)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waist circumference<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip circumference<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waist\/height ratio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body muscle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">BMI (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/356092021_The_Effect_of_A_Weight-Loss_Diet_in_Women_Doing_Reformer_Pilates_A_12-Week_Evaluation\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you want to use <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-for-belly-fat\/\">Pilates for belly fat loss<\/a>, you first need to adjust your diet and stick to your workout plan consistently. Aside from that, if you hope for faster results, you can combine this exercise with more calorie-burning exercises like cardio and build more muscle through strength training.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Pilates_Exercise_Burns_The_Most_Belly_Fat\"><\/span><strong>What Pilates Exercise Burns The Most Belly Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There isn\u2019t one specific Pilates exercise that will help you burn more belly fat than all other exercises. We recommend combining Pilates with a healthy, calorie-deficient diet, as well as cardio and strength training exercises, to achieve a smaller waist.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re unsure where to start, our article on <\/span><a href=\"https:\/\/betterme.world\/articles\/fat-burning-exercises-at-home\/\"><b>fat burning exercise at home for females<\/b><\/a><span style=\"font-weight: 400;\"> offers great examples to get you started.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_I_Do_Pilates_To_Lose_Weight\"><\/span><strong>How Long Should I Do Pilates To Lose Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no single correct answer for this.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We mentioned above that weight loss involves multiple factors, not just exercise and diet. Your genetics, sleep schedule, medications, age, muscle mass, and more all play a part in determining how long it\u2019ll take you to lose weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that said, it can take 4-6 weeks to start seeing the initial weight loss changes from an effective weight loss plan.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_Pilates_Burn_Fat\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Do this and you could see changes sooner than you think:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be consistent<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay hydrated<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a calorie deficit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Play around with the intensity of your workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep more (at least 7-9 hours a night)<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pilates-and-weight-lifting\/\">How To Combine Pilates And Weight Lifting For Maximum Benefits<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_20_Minutes_Of_Pilates_A_Day_Enough_To_Lose_Weight\"><\/span><strong>Is 20 Minutes Of Pilates A Day Enough To Lose Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you have been leading a sedentary lifestyle, 20 minutes can be enough to help you start seeing some changes &#8211; after all, any exercise is better than none.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for long-lasting and significant changes, it will be more effective to eat healthier through a calorie deficit, while also incorporating cardio and weightlifting into your weekly exercise routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_Pilates_Burn_Fat\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Olesia-exercise-collage.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Not_Losing_Weight_With_Pilates\"><\/span><strong>Why Am I Not Losing Weight With Pilates?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Failure to see weight loss results while exercising could be due to multiple factors<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Your Calorie Intake\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Make sure you are not overeating or undereating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overeating leads to weight gain, and undereating leads to starvation mode &#8211; a state where your body hoards calories instead of burning them as it thinks it\u2019s saving you from starving to death.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Exercise Intensity\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As shown above, Pilates is a low-intensity exercise. Research shows that high-intensity exercises offer significantly better results than moderate or low-intensity workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Add some cardio or weight training to your routine, and you may see better results.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>A Weight Plateau\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you had been losing weight with Pilates and progress suddenly stagnated, you might have hit a plateau. To overcome this, you need to evaluate your diet and exercise plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whatever you have been doing has now become the new normal for your body, and you need to challenge it more for better calorie burning.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Better yet, start practicing progressive overload to get past the plateau and prevent it from happening again.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_Pilates_Burn_Fat\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-8-1.png\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Pilates_enough_exercise\"><\/span><strong>Is Pilates enough exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It depends on how you view your overall personal fitness, but for the most part, it is likely not enough. While it has its benefits and is certainly better than leading a sedentary lifestyle, it is not enough for significant weight loss or muscle growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combine Pilates with other cardio and strength training exercises for a well-rounded routine and better results. It all comes down to what your goals are with exercise.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_does_Pilates_hurt_so_much\"><\/span><strong>Why does Pilates hurt so much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Pilates is a form of exercise that focuses on flexibility, balance, and core strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The movements target your muscles differently than either strength training or cardio.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you haven\u2019t done Pilates before, your muscles are new to this, and you might notice some slight muscle soreness.\u00a0 However, Pilates exercise should not cause you pain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle soreness is normal, but working through actual pain could indicate a potential injury. However, with enough rest and consistency with the routine, that muscle soreness will begin to dissipate.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_Pilates_help_skinny_fat\"><\/span><strong>Can Pilates help skinny fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It can help, but the best results will come if Pilates is one of the exercises you do regularly. A combination of cardio, weight training, and Pilates is the best way to prevent skinny fat.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_Planks_burn_belly_fat\"><\/span><strong>Do Planks burn belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, they do not. Like Pilates, planks are a fantastic core-strengthening workout, meaning they target the abdominal muscles hidden beneath the layer of fat in your midsection.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To reduce belly fat, start by combining cardio and weight training to help burn calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Planks, Pilates, and other core-specific workouts can help make your abs more pronounced after the fat layer is gone. No exercise will specifically reduce belly fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Belly fat loss and fat loss in general come from increasing the calories you burn daily and reducing your calorie intake.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Do_Pilates_Burn_Fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Does Pilates burn fat? No, it does not. This exercise is not as effective for fat burning as cardio and weight training. However, this doesn&#8217;t mean you should disregard Pilates.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s an excellent option if you want to strengthen your core, improve your balance, and increase your flexibility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates can suit anyone with a sedentary lifestyle who wants to increase their physical activity. People with chronic illnesses, specific disabilities, or older adults can also benefit from Pilates, as it is a lower-intensity exercise. However, it&#8217;s essential to consult your healthcare provider before starting this form of exercise.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pilates is having a moment. The exercise may have been founded in the early 1920s to rehabilitate soldiers (1), but it has now become one of the most popular exercises of 2025. You can hardly scroll through TikTok or Instagram without seeing someone showing a simple at-home routine or discussing the benefits of Pilates weight [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80614,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[201,75],"tags":[],"coauthors":[45],"class_list":["post-80613","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pilates","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Does Pilates Burn Fat? The Factual Truth About This Trending Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 DO PILATES BURN FAT \u27a4? Find out if this popular workout is effective for burning calories and weight loss, and how it compares to cardio and strength training.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Does Pilates Burn Fat? The Factual Truth About This Trending Workout\" \/>\n<meta property=\"og:description\" content=\"\u2605 DO PILATES BURN FAT \u27a4? Find out if this popular workout is effective for burning calories and weight loss, and how it compares to cardio and strength training.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-20T09:52:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-497-do-pilates-burn-fat-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Does Pilates Burn Fat? The Factual Truth About This Trending Workout\",\"dateModified\":\"2025-09-20T09:52:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/\"},\"wordCount\":2060,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-497-do-pilates-burn-fat.png\",\"articleSection\":[\"Pilates\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Pilates is having a moment. The exercise may have been founded in the early 1920s to rehabilitate soldiers (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">), but it has now become one of the most popular exercises of 2025. You can hardly scroll through TikTok or Instagram without seeing someone showing a simple at-home routine or discussing the benefits of Pilates weight loss.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, despite all its popularity, one cannot help but wonder if the purported benefits, especially weight loss, are true or exaggerated.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So, does Pilates burn fat?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s take a look at what science and experts say.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Can You Get In Shape Just Doing Pilates?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">It depends. If your definition of getting in shape simply refers to toning your muscles, building some lean muscle, and improving your posture, then Pilates can help you do this. This exercise can also help with pain management, improved mental health, and increased flexibility (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/www.researchgate.net\/publication\/378658655_PILATES_EXERCISES_TYPES_AND_ITS_IMPORTANCE_AN_OVERVIEW\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/bfpt.springeropen.com\/articles\/10.1186\/s43161-023-00128-9\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, if you hope to lose weight and\/or build larger muscles, then Pilates alone will not help you achieve this goal.\u00a0<\/span>\\r\\n\\r\\n<a hr ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/\",\"name\":\"Does Pilates Burn Fat? 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Find out if this popular workout is effective for burning calories and weight loss, and how it compares to cardio and strength training.","og_url":"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-09-20T09:52:47+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-497-do-pilates-burn-fat-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Does Pilates Burn Fat? The Factual Truth About This Trending Workout","dateModified":"2025-09-20T09:52:47+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/"},"wordCount":2060,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-497-do-pilates-burn-fat.png","articleSection":["Pilates","Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Pilates is having a moment. The exercise may have been founded in the early 1920s to rehabilitate soldiers (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), but it has now become one of the most popular exercises of 2025. You can hardly scroll through TikTok or Instagram without seeing someone showing a simple at-home routine or discussing the benefits of Pilates weight loss.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, despite all its popularity, one cannot help but wonder if the purported benefits, especially weight loss, are true or exaggerated.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So, does Pilates burn fat?\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let\u2019s take a look at what science and experts say.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Can You Get In Shape Just Doing Pilates?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">It depends. If your definition of getting in shape simply refers to toning your muscles, building some lean muscle, and improving your posture, then Pilates can help you do this. This exercise can also help with pain management, improved mental health, and increased flexibility (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/378658655_PILATES_EXERCISES_TYPES_AND_ITS_IMPORTANCE_AN_OVERVIEW\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bfpt.springeropen.com\/articles\/10.1186\/s43161-023-00128-9\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, if you hope to lose weight and\/or build larger muscles, then Pilates alone will not help you achieve this goal.\u00a0<\/span>\r\n\r\n<a hr ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/","url":"https:\/\/stage.betterme.world\/articles\/do-pilates-burn-fat\/","name":"Does Pilates Burn Fat? 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