{"id":84444,"date":"2026-01-16T16:19:25","date_gmt":"2026-01-16T16:19:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=84444"},"modified":"2026-01-16T16:19:25","modified_gmt":"2026-01-16T16:19:25","slug":"pilates-and-cardio","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/","title":{"rendered":"How to Combine Pilates and Cardio for an Effective Cross-Training Routine"},"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\/pilates-and-cardio\/#What_Is_the_Connection_Between_Pilates_and_Cardio\" >What Is the Connection Between Pilates and Cardio?<\/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\/pilates-and-cardio\/#Can_You_Do_Pilates_and_Cardio\" >Can You Do Pilates and Cardio?<\/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\/pilates-and-cardio\/#How_to_Balance_Pilates_and_Cardio\" >How to Balance Pilates and Cardio<\/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\/pilates-and-cardio\/#What_Is_a_Fat-Burning_Pilates_and_Cardio_Workout_Plan\" >What Is a Fat-Burning Pilates and Cardio Workout Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/#Weekly_Schedule_Table\" >Weekly Schedule Table<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/#Detailed_Workout_Breakdown\" >Detailed Workout Breakdown<\/a><\/li><\/ul><\/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\/pilates-and-cardio\/#What_Cardio_Complements_Pilates_Best\" >What Cardio Complements Pilates Best?<\/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\/pilates-and-cardio\/#Is_Pilates_and_Running_a_Good_Combination\" >Is Pilates and Running a Good Combination?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/#Is_It_Better_to_Run_or_Do_Pilates_First\" >Is It Better to Run or Do Pilates First?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/#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-11\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/#Can_I_combine_HIIT_and_Pilates\" >Can I combine HIIT and Pilates?<\/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\/pilates-and-cardio\/#Does_Pilates_burn_more_fat_than_cardio\" >Does Pilates burn more fat than cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/#Can_I_do_Pilates_in_the_morning_and_cardio_at_night\" >Can I do Pilates in the morning and cardio at night?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/#Whats_the_best_thing_to_eat_after_Pilates\" >What&#8217;s the best thing to eat after Pilates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/#What_should_I_not_do_after_Pilates\" >What should I not do after Pilates?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">According to the American College of Sports Medicine (ACSM), a well-rounded fitness program should include cardiorespiratory exercise, resistance exercise, flexibility, and neuromotor exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/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=Pilates_And_Cardio\" 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, many fitness enthusiasts find themselves stuck in a mono-modal rut &#8211; either strictly pounding the pavement as runners or exclusively dedicating themselves to the reformer. By isolating these modalities, you may be missing out on the comprehensive benefits that come from a diversified training stimulus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019ve been wondering how to bridge the gap between heart-pumping endurance work and core-centric precision training, you\u2019re in the right place. This guide dissects the physiological interplay between Pilates and cardiovascular training, offering you a structured, evidence-based roadmap to combining them effectively.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll move beyond vague advice and provide you with actionable programming, quantified intensity metrics, and clear anatomical reasoning.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Connection_Between_Pilates_and_Cardio\"><\/span><b>What Is the Connection Between Pilates and Cardio?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">At first glance, Pilates and cardio seem to occupy opposite ends of the fitness spectrum. Cardio &#8211; short for cardiorespiratory training &#8211; is primarily aerobic, relying on oxygen to fuel sustained muscle contractions over time. Conversely, Pilates is largely anaerobic and focuses on muscular endurance, stability, and motor control.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the connection lies in the neuromuscular foundation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardiovascular efficiency isn&#8217;t just about heart and lung capacity, it&#8217;s also about how effectively your muscles can utilize oxygen and how efficiently your body moves (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00320.2024\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This is where Pilates enters the equation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates improves &#8220;movement economy&#8221; &#8211; the amount of energy required to maintain a certain speed or power output. By strengthening the deep stabilizing muscles of the core (specifically the transverse abdominis and multifidus) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34886530\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), Pilates reduces energy leaks in the kinetic chain (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6912807\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mdpi.com\/1648-9144\/61\/3\/364\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your core is stable, your limbs can generate force more efficiently during cardio activities such as running or cycling (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2025.1630584\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Think of it this way: a runner with a weak core wastes energy stabilizing their torso with every stride. A runner with a Pilates-strengthened core directs that energy straight into forward propulsion (<\/span><a href=\"https:\/\/www.mdpi.com\/1648-9144\/61\/3\/364\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, while they tax different energy systems, they support the same goal: an efficient, high-performing body.<\/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=Pilates_And_Cardio\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77165\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-1024x608.png\" alt=\"\" width=\"770\" height=\"457\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-1024x608.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-300x178.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-768x456.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-1720x1021.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_Pilates_and_Cardio\"><\/span><b>Can You Do Pilates and Cardio?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The short answer is yes. In fact, research suggests that concurrent training &#8211; training different energy systems within the same program &#8211; can yield superior overall fitness results compared to single-mode training (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35728627\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">), as long as recovery is managed correctly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Physiologically, Pilates emphasizes muscular endurance through sustained, controlled contractions of stabilizing muscles (<\/span><a href=\"https:\/\/www.mdpi.com\/1648-9144\/61\/3\/364\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20145572\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">), adaptations that are largely supported by fatigue-resistant Type I (slow-twitch) muscle fibers (<\/span><a href=\"https:\/\/www.mdpi.com\/2075-4663\/9\/9\/127\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Traditional steady-state cardio also utilizes Type I fibers, but in a more dynamic, repetitive fashion (<\/span><a href=\"https:\/\/www.mdpi.com\/2075-4663\/9\/9\/127\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). <a href=\"https:\/\/betterme.world\/articles\/20-minute-cardio-workout\/\">High-intensity cardio<\/a> (HIIT) preferentially recruits Type II (fast-twitch) muscle fibers due to its reliance on repeated, high-force, explosive efforts (<\/span><a href=\"https:\/\/www.mdpi.com\/2075-4663\/9\/9\/127\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By combining Pilates and cardio exercises, you ensure comprehensive fiber recruitment. You build the structural integrity needed to withstand the repetitive impact of cardio, particularly in the joints. For example, the pelvic stability gained from Pilates protects the knees and hips during the high-impact loading of running (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10949884\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Physiologically, these modalities challenge the heart in different ways. Cardio improves stroke volume (the amount of blood pumped per beat) and cardiac output (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4771151\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). While not typically raising the heart rate to aerobic zones (60-80% of max heart rate) for sustained periods, Pilates can improve vascular function through dynamic muscle contractions that aid venous return (blood flow back to the heart) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32283854\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38714184\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From a periodization standpoint, Pilates serves as &#8220;active recovery&#8221; or &#8220;low-intensity steady state&#8221; (LISS) strength work. It allows you to maintain training volume without adding excessive fatigue (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/394502208_A_pilates-based_physiological_recovery_strategy_to_enhance_post-exercise_recovery_after_high-intensity_interval_exercise\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). This balance is essential for preventing overtraining syndrome, a state where performance declines due to an imbalance between training stress and recovery.<\/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=Pilates_And_Cardio\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69482\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Balance_Pilates_and_Cardio\"><\/span><b>How to Balance Pilates and Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Balancing these two modalities requires a strategic approach to scheduling. You cannot simply pile volume on top of volume without risking burnout. Here are the three primary methods for structuring your routine.<\/span><\/p>\n<p><b>Method 1: The Alternating Day Split<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is often the most sustainable approach for beginners or those with high-stress lifestyles. You dedicate specific days to specific physiological adaptations.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Cardio (e.g. running, cycling)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Pilates (reformer or mat)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Pilates<\/span><\/li>\n<\/ul>\n<p><b>Why it works:<\/b><span style=\"font-weight: 400;\"> This allows for 24-48 hours of recovery for specific muscle groups and energy systems. If you do a heavy leg-dominant run on Monday, a core and upper-body focused Pilates session on Tuesday allows your legs to recover while you still train.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <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=Pilates_And_Cardio\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p><b>Method 2: The Same-Day &#8220;Brick&#8221; Session<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This involves performing both workouts in a single training session. The order here is crucial and depends on your primary goal (discussed in detail in a later section).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Session Structure:<\/b><span style=\"font-weight: 400;\"> 30 minutes of moderate-intensity cardio followed immediately by 30 minutes of Pilates.<\/span><\/li>\n<\/ul>\n<p><b>Why it works:<\/b><span style=\"font-weight: 400;\"> This is time-efficient and builds significant endurance. It teaches your body to maintain stabilizing form even when fatigued from the cardio component. This is excellent for endurance athletes who need to maintain their form late in a race.<\/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=Pilates_And_Cardio\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70121\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/4789-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/4789.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/4789-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/4789.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/4789-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/4789.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Method 3: Integrated Hybrid Classes<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Some fitness programming specifically blends these modalities, such as &#8220;cardio Pilates&#8221; or &#8220;Pilates HIIT&#8221; classes. These sessions typically use jump boards on reformers or integrate burpees and mountain climbers between Pilates sets.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Structure:<\/b><span style=\"font-weight: 400;\"> Intervals of high heart rate activity (Zone 4: 80-90% max HR) interspersed with active recovery utilizing Pilates principles.<\/span><\/li>\n<\/ul>\n<p><b>Why it works:<\/b><span style=\"font-weight: 400;\"> This provides a potent metabolic stimulus. It increases excess post-exercise oxygen consumption (EPOC), which means that you continue to burn calories at a higher rate after the workout is finished (<\/span><a href=\"https:\/\/www.mdpi.com\/1648-9144\/61\/7\/1213\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/chair-pilates-workout-routines\/\">At-Home Chair Pilates Workout Routines for Beginners<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Fat-Burning_Pilates_and_Cardio_Workout_Plan\"><\/span><b>What Is a Fat-Burning Pilates and Cardio Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To maximize fat oxidation while building lean muscle, we\u2019ll utilize a blend of high-intensity interval training (HIIT), low-intensity steady state (LISS) cardio, and reformer Pilates.<\/span><\/p>\n<p><b>Program Notes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intensity:<\/b><span style=\"font-weight: 400;\"> HIIT sessions should reach 85-95% of your max heart rate during work intervals. LISS should stay between 60-70%.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reformer Pilates:<\/b><span style=\"font-weight: 400;\"> If you don\u2019t have access to a reformer, these movements can be modified for the mat using sliders or resistance bands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progression:<\/b><span style=\"font-weight: 400;\"> Aim to increase the duration of cardio intervals or the resistance on the reformer by 5-10% every 2-3 weeks.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weekly_Schedule_Table\"><\/span><b>Weekly Schedule Table<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Detailed_Workout_Breakdown\"><\/span><b>Detailed Workout Breakdown<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Monday: HIIT Cardio Sprint<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up:<\/b><span style=\"font-weight: 400;\"> 5 minutes brisk walking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Workout:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">30 seconds sprint (RPE 9\/10)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">90 seconds walk\/jog (RPE 3\/10)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Repeat 8 times.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool-down:<\/b><span style=\"font-weight: 400;\"> 5 minutes slow walking.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Tuesday: Reformer Pilates (Lower Body Focus)<\/b><\/p>\n<ol>\n<li><b> Footwork Series<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> 3 red springs (heavy). Lie supine, your toes on the footbar and your heels lifted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Inhale to prepare, exhale to press the carriage out, fully extending your legs without locking your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Inhale to control the carriage return.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Perform 3 sets of 12 reps (toes, arches, heels).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Tip: Keep your pelvis neutral &#8211; imagine a cup of water balanced on your lower abs.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ol start=\"2\">\n<li><b> Feet in Straps (Leg Circles)<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> 2 red springs (medium-heavy). Loops on your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Extend your legs to 45 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Open your legs wide, then circle down and around, bringing your heels together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Reverse the direction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Perform 10 circles in each direction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Tip: Stabilize your hips &#8211; only your legs should move within the hip socket.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ol start=\"3\">\n<li><b> The Elephant<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> 1 blue, 1 red (medium). Stand on the carriage, your hands on the footbar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Round your spine into a C-curve.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Press the carriage out using only your glutes and hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Pull the carriage in using your deep abdominals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Perform 12 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Tip: Keep your heels down to get a hamstring stretch.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_And_Cardio\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75599\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-mini-reformer-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-mini-reformer-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-mini-reformer-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-mini-reformer-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-mini-reformer-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-mini-reformer-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Thursday: Reformer Pilates (Upper-Body Focus)<\/b><\/p>\n<ol>\n<li><b> Hundred<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> 2 red springs. Lie supine, your legs in tabletop and straps in your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Curl your head, neck, and shoulders up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Pump your arms vigorously by your sides while inhaling for 5 counts and exhaling for 5 counts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Repeat for 10 cycles (100 pumps).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Tip: Look at your navel to reduce neck strain.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ol start=\"2\">\n<li><b> Rowing Back Series<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> 1 red spring. Sit facing the back, your legs through the shoulder blocks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Hold the straps, your knuckles touching at chest height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Roll halfway back (posterior tilt).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Open your arms to the side, then press your arms back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Dive forward over your legs, circling your arms around to your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Perform 8 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Tip: Articulate your spine vertebrae by vertebrae.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ol start=\"3\">\n<li><b> Long Box Pulling Straps<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup:<\/b><span style=\"font-weight: 400;\"> 1 blue spring (light-medium). Lie prone on the long box, facing the risers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Execution:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Hold the ropes near the hardware.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Pull your arms back toward your hips while extending your upper back (thoracic extension).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Return to start with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Perform 10 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Tip: Keep your glutes engaged to protect your lower back.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For further inspiration on structuring your training, explore our <\/span><a href=\"https:\/\/betterme.world\/articles\/pilates-weekly-workout-plan\/\"><b>Pilates weekly workout plan<\/b><\/a><span style=\"font-weight: 400;\"> that\u2019s designed to help you stay consistent and motivated.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/big-pilates-reformer?srsltid=AfmBOopPZuINfgBBeUbNVuXtTGsZuD4yDesW3awBB7x9-8gxwQpRLKBj \" 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\/bigreformer1-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=\"What_Cardio_Complements_Pilates_Best\"><\/span><b>What Cardio Complements Pilates Best?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Is there a single &#8220;best&#8221; form of cardio to pair with Pilates? A nuanced look at the options reveals that the &#8220;best&#8221; choice depends entirely on your specific goals and physical limitations.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Swimming<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Swimming is perhaps the most synergistic partner for Pilates (<\/span><a href=\"https:\/\/recwell.berkeley.edu\/pilates_and_swimming\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Both emphasize:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elongation of the spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rhythmic breathing patterns.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Core-initiated movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low impact on joints.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re recovering from injury or looking for Pilates and cardio for beginners, swimming combined with Pilates offers a high-reward, low-risk environment. The buoyancy of water supports the body, which allows you to reinforce Pilates alignment principles without fighting gravity.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <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=Pilates_And_Cardio\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Walking<\/strong><b> (LISS)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Walking is the most accessible form of cardio. When it\u2019s performed with intention &#8211; focusing on gait, pelvic rotation, and posture &#8211; it becomes a functional extension of Pilates. It\u2019s ideal for stress reduction (cortisol management) and building a foundational aerobic base without taxing the recovery reserves needed for intense Pilates strength work (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/walking\/why-is-walking-the-most-popular-form-of-exercise\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>Cycling<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Cycling is excellent for cardiovascular health, but it often encourages a hunched posture (thoracic kyphosis) and tight hip flexors (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/14763141.2022.2058990\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Pilates serves as the perfect antidote here. A Pilates routine emphasizing thoracic extension and hip flexor lengthening (such as the Eve&#8217;s lunge on the reformer) counteracts the negative postural adaptations of cycling (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/312061661_The_impact_of_pilates_exercises_on_the_postural_alignment_of_healthy_adults\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/is-mat-pilates-effective\/\">Is Mat Pilates Effective? A Complete Guide to This Exercise<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Pilates_and_Running_a_Good_Combination\"><\/span><b>Is Pilates and Running a Good Combination?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running is a high-impact, repetitive motion sport that occurs primarily in the sagittal plane (forward movement). Pilates creates a 3-dimensional athlete by training rotation and lateral movement. This combination is arguably one of the most effective for injury prevention in runners.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Benefits of the Combination<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breathwork Efficiency:<\/b><span style=\"font-weight: 400;\"> Pilates teaches &#8220;lateral thoracic breathing&#8221; &#8211; expanding the ribcage sideways rather than shallow chest breathing (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11272188\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). This technique allows runners to maximize their oxygen intake without elevating their shoulders and creating tension in their neck and traps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pelvic Stability:<\/b><span style=\"font-weight: 400;\"> A common issue in runners is the &#8220;hip drop&#8221; (Trendelenburg gait), which is caused by weak glute medius muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK541094\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Pilates exercises such as side-lying leg series target this exact weakness, which keeps the pelvis level upon foot strike and reduces strain on the IT band and knee (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22375213\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mobility:<\/b><span style=\"font-weight: 400;\"> Running tightens the hamstrings and calves (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8467336\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Reformer Pilates and cardio routines that incorporate dynamic stretching help maintain muscle length, which prevents the shortening that leads to strains.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>How to Combine Pilates and Running<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re a runner, don\u2019t view Pilates simply as &#8220;stretching&#8221; &#8211; treat it as strength training. Prioritize closed-kinetic chain exercises (where the foot is fixed, such as on the footbar) to simulate the ground contact forces of running. Aim for 2 sessions per week, focusing specifically on single-leg stability to mimic the single-leg nature of running.<\/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=Pilates_And_Cardio\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69525\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-12-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-12.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-12-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-12.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-12-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Better_to_Run_or_Do_Pilates_First\"><\/span><b>Is It Better to Run or Do Pilates First?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The sequencing of your workouts dictates the adaptation your body prioritizes. This is known as the &#8220;interference effect,&#8221; though for the general population, it is less important than for elite athletes. However, optimizing your order can make your workout feel better and reduce the risk of injury.<\/span><\/p>\n<ul>\n<li><b>The Case for Separation<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Ideally, you should perform these on separate days. This allows you to give 100% intensity to your run and 100% focus to your Pilates form. Fatigue compromises technique, and poor technique in Pilates renders it ineffective.<\/span><\/p>\n<ul>\n<li><b>Same-Day Sequencing Table<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you must combine them on the same day, here is how to decide:<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<\/div>\n<div><\/div>\n<div>\n<p><span style=\"font-weight: 400;\">Generally, for Pilates and cardio exercises done together, we recommend a short, moderate run (20-30 mins) followed by Pilates. Running with fatigued core muscles can lead to poor posture and back pain, while doing Pilates with fatigued legs is manageable if you modify the spring tension.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re interested in progressing your skills outside of the studio, exploring a <a href=\"https:\/\/betterme.world\/articles\/pilates-at-home-challenge-2\/\">Pilates at home challenge<\/a> can offer structured steps to keep you consistent and motivated.<\/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=Pilates_And_Cardio\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69578\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-16-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-16.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-16-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-16.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-16-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/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=\"Can_I_combine_HIIT_and_Pilates\"><\/span><strong>Can I combine HIIT and Pilates?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can combine HIIT and Pilates, and it\u2019s an efficient way to improve both anaerobic power and muscular endurance. However, as both are demanding on the body, you should limit combined sessions to 2-3 times per week to allow for recovery.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Pilates_burn_more_fat_than_cardio\"><\/span><strong>Does Pilates burn more fat than cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No. Generally, traditional cardio burns more calories minute per minute than Pilates due to the continuous, higher demand that\u2019s placed on the heart and lungs. However, Pilates and cardio for weight loss work best as a pair &#8211; Pilates builds lean muscle mass, which can slightly increase your resting metabolic rate over time.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_Pilates_in_the_morning_and_cardio_at_night\"><\/span><strong>Can I do Pilates in the morning and cardio at night?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, this practice is called &#8220;two-a-day&#8221; and is effective for athletes with high fitness levels. Make sure you have adequate nutrition and hydration between sessions to replenish your glycogen stores.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Whats_the_best_thing_to_eat_after_Pilates\"><\/span><strong>What&#8217;s the best thing to eat after Pilates?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You should consume a meal containing 20-30 grams of high-quality protein and a moderate amount of complex carbohydrates within 60-90 minutes post-workout. This supports muscle protein synthesis and replenishes energy &#8211; examples include a chicken breast with quinoa or a Greek yogurt smoothie.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_should_I_not_do_after_Pilates\"><\/span><strong>What should I not do after Pilates?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There are no specific exercises you should avoid after Pilates in a cross-training routine, as long as you pay attention to intensity and how your body feels. If you&#8217;ve just finished a demanding Pilates session, it&#8217;s wise to keep any subsequent workout at a manageable effort to prevent excessive fatigue or loss of form. Adjust your training to ensure you recover well and sustain good movement quality.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For readers interested in targeted strategies, our in-depth guide to <\/span><a href=\"https:\/\/betterme.world\/articles\/wall-pilates-weight-loss\/\"><b>wall Pilates weight loss<\/b><\/a><span style=\"font-weight: 400;\"> highlights how wall-based exercises can play a key role in your weight management plan.<\/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=Pilates_And_Cardio\" 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><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pairing Pilates and cardio isn\u2019t about finding a magic formula &#8211; it\u2019s an exploration of what your body needs to stay resilient, strong, and adaptable. Whether your focus is mobility, stamina, or injury prevention, cross-training these methods allows you to deliberately shape your fitness journey. Adjust routines to match your goals, stay attentive to recovery, and use each session as a chance to learn how you move, not just how much you can do.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>According to the American College of Sports Medicine (ACSM), a well-rounded fitness program should include cardiorespiratory exercise, resistance exercise, flexibility, and neuromotor exercise (1). However, many fitness enthusiasts find themselves stuck in a mono-modal rut &#8211; either strictly pounding the pavement as runners or exclusively dedicating themselves to the reformer. By isolating these modalities, you [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84455,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61,201],"tags":[],"coauthors":[45],"class_list":["post-84444","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts","category-pilates"],"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>How to Combine Pilates and Cardio for an Effective Cross-Training Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 PILATES AND CARDIO \u27a4 cross-training enhances strength, mobility, and endurance - discover balanced routines, expert strategies, and practical recovery tips.\" \/>\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=\"How to Combine Pilates and Cardio for an Effective Cross-Training Routine\" \/>\n<meta property=\"og:description\" content=\"\u2605 PILATES AND CARDIO \u27a4 cross-training enhances strength, mobility, and endurance - discover balanced routines, expert strategies, and practical recovery tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/\" \/>\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=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-970-pilates-and-cardio.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\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=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"How to Combine Pilates and Cardio for an Effective Cross-Training Routine\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/\"},\"wordCount\":2322,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-970-pilates-and-cardio.png\",\"articleSection\":[\"Cardio Workouts\",\"Pilates\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">According to the American College of Sports Medicine (ACSM), a well-rounded fitness program should include cardiorespiratory exercise, resistance exercise, flexibility, and neuromotor exercise (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, many fitness enthusiasts find themselves stuck in a mono-modal rut - either strictly pounding the pavement as runners or exclusively dedicating themselves to the reformer. By isolating these modalities, you may be missing out on the comprehensive benefits that come from a diversified training stimulus.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019ve been wondering how to bridge the gap between heart-pumping endurance work and core-centric precision training, you\u2019re in the right place. This guide dissects the physiological interplay between Pilates and cardiovascular training, offering you a structured, evidence-based roadmap to combining them effectively.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We\u2019ll move beyond vague advice and provide you with actionable programming, quantified intensity metrics, and clear anatomical reasoning.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Connection Between Pilates and Cardio?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">At first glance, Pilates and cardio seem to occupy opposite ends of the fitness spectrum. Cardio - short for cardiorespiratory training - is primarily aerobic, relying on oxygen to fuel sustained muscle contractions over time. Conversely, Pilates is largely anaerobic and focuses on muscular endurance, stability, and motor control.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, the connection lies in the neuromuscular foundation.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Cardiovascular efficiency isn't just about heart and lung capacity, it's als ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/\",\"name\":\"How to Combine Pilates and Cardio for an Effective Cross-Training Routine - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-and-cardio\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-970-pilates-and-cardio.png\",\"description\":\"\u2605 PILATES AND CARDIO \u27a4 cross-training enhances strength, mobility, and endurance - 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either strictly pounding the pavement as runners or exclusively dedicating themselves to the reformer. By isolating these modalities, you may be missing out on the comprehensive benefits that come from a diversified training stimulus.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you\u2019ve been wondering how to bridge the gap between heart-pumping endurance work and core-centric precision training, you\u2019re in the right place. This guide dissects the physiological interplay between Pilates and cardiovascular training, offering you a structured, evidence-based roadmap to combining them effectively.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We\u2019ll move beyond vague advice and provide you with actionable programming, quantified intensity metrics, and clear anatomical reasoning.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Connection Between Pilates and Cardio?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">At first glance, Pilates and cardio seem to occupy opposite ends of the fitness spectrum. Cardio - short for cardiorespiratory training - is primarily aerobic, relying on oxygen to fuel sustained muscle contractions over time. 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