Can You Lose Weight With Pilates? Or Is It Just Stretching In Style?

If you're wondering can you lose weight with Pilates, you're not alone.

The rise of Pilates, influencer workouts, and boutique reformer studios have made Pilates the workout of the moment.

A 2021 study found that overweight and obese women who practiced Pilates for 8 weeks significantly reduced their BMI, body weight, and waist circumference

Pilates isn’t just about weight loss. It’s about building a strong, functional body you feel good in. That said, let’s explore more about weight loss with Pilates.

Can You Lose Weight With Pilates?

Yes, you absolutely can lose weight with Pilates. But it comes with a caveat.

Pilates, by itself, isn’t a high-calorie-burning workout like running or HIIT. Instead, it helps you build lean muscle, improve your posture, reduce stress, and stay consistent - all of which play a role in sustainable weight loss.

These benefits may not seem flashy, but they support the kind of slow, steady fat loss that actually sticks.

While Pilates alone may not melt fat fast, it transforms your body composition by increasing muscle tone and stability.

And with better posture, core strength, and fewer injuries, you’ll find it easier to stay active over time.

That’s why Pilates is often the secret sauce to sustainable weight loss - not just a quick fix.

Recommended Read: What Is Pilates and What Does It Do for Your Body?

Is Pilates Good to Burn Weight?

If your goal is to burn weight quickly, Pilates might not be the fastest route. But if you want lasting results, Pilates can be incredibly effective. It helps you:

• Improve metabolism by increasing lean muscle

• Reduce stress, which helps regulate weight-related hormones like cortisol

• Stay injury-free, which keeps your fitness routine consistent

Pilates creates the kind of body that moves well, feels good, and is strong from the inside out.

So, while it may not torch 600 calories in an hour, it lays the foundation for long-term fat loss.

Which Type of Pilates is Best for Weight Loss?

Not all Pilates styles are equal when it comes to fat loss. Here's a breakdown to help you decide which one’s right for you:

Reformer Pilates

Uses spring-loaded resistance on a machine to target multiple muscle groups simultaneously

Offers higher calorie burn than mat Pilates due to added resistance and full-body movements

Encourages better alignment, core activation, and body awareness

Ideal for building lean muscle, toning, and enhancing flexibility

If you’re looking for a dynamic, results-driven session, Reformer Pilates is a great choice - especially when done at a professional studio.

If you are looking for a reformer pilates studio in Brooklyn, check out PhysioLab, a studio focusing on results and not aesthetics. The instructors are experts who have years of experience to guide you the right way.

Recommended Read: The Ultimate Guide to Reformer Pilates

Mat Pilates

Involves controlled bodyweight exercises on a mat, focusing heavily on core strength

Excellent for beginners or anyone who prefers equipment-free workouts

Improves muscular endurance, posture, and flexibility over time

While calorie burn is lower than Reformer, it's a great starting point or complementary practice

Mat Pilates is also widely accessible. If you are looking for a mat pilates studio in Brooklyn, check out PhysioLab.

Recommended Read: The Ultimate Guide to Mat Pilates: Benefits, Tips, and How to Start

Cardio Pilates

Combines traditional Pilates exercises with aerobic movements and sometimes HIIT

Elevates heart rate and improves cardiovascular health while also strengthening muscles

Ideal for those looking for weight loss plus a good sweat session

This style helps bridge the gap between Pilates and traditional cardio workouts.

Chair Pilates / Wall Pilates

Uses props like a chair or wall to provide stability and resistance

Excellent low-impact options for seniors, those recovering from injuries, or anyone needing more support

Strengthens smaller muscle groups while also improving balance, posture, and coordination

These variations can be surprisingly challenging when progressed appropriately and are perfect for building consistency if you're easing into fitness.

Each form of Pilates has its place depending on your goals - but if you're aiming for efficient fat loss, Reformer or Cardio Pilates will likely get you there faster when paired with proper nutrition and consistency.

How Does Pilates Aid Weight Loss?

Builds Lean Muscle

Pilates supports weight loss by building lean muscle, especially in your core, glutes, and stabilizers.

More muscle = higher resting metabolic rate. So you burn more calories even when you're not working out.

Improves Posture & Core Strength

A strong core makes all movements more efficient, from walking to lifting weights. Better posture also gives the illusion of a leaner body.

Reduces Stress & Cortisol

Chronic stress can stall weight loss. Pilates incorporates breathwork and focus, which helps calm the nervous system.

The focus on mindful breathing and body awareness reduces stress and lowers cortisol levels, which are linked to belly fat.

Supports Recovery & Consistency

Because it’s low impact, Pilates can be done more frequently, helping you stay active daily.

You can do it frequently without injury, which helps with consistency, arguably the most important part of any long-term weight loss plan.

How Often Should You Practice Pilates For Weight Loss?

To lose weight, here’s what’s recommended:

• Beginners: 2–3x per week

• Intermediate/Advanced: 3–5x per week

The CDC recommends 150 minutes of moderate-intensity activity per week. Reformer Pilates can easily help you hit that target.

Pilates Studio for Weight Loss in Brooklyn

Looking for the best Pilates studio in Brooklyn? Check out PhysioLab.

PhysioLab is a boutique pilates studio that focuses on real impact and results. The instructors are experts in their genres and bring years of experience to their sessions.

Visit our studio in Brooklyn to experience the real impact of Pilates!

If you are new to PhysioLab, you can use our intro pass to get discounts.

If you are already a part of the PhysioLab family, you can book your next class here.

Tips for Effective Weight Loss

• Combine Pilates with Cardio: Walking, swimming, or light jogging can boost your calorie burn.

• Eat Smart: Focus on lean proteins, whole grains, fruits, and veggies.

• Prioritize Sleep & Stress Management: Recovery is key to fat loss.

• Track Progress Beyond the Scale: Measure inches lost, energy gained, and mood improvements.

Frequently Asked Questions

How Many Calories Does Pilates Burn in 1 Hour?

• Beginner mat class: ~175 calories

• Advanced mat class: ~254 calories

• Reformer class: Can exceed 300+ depending on intensity

What is better - Pilates vs Running for Weight Loss

Running

Burns significantly more calories per session, making it great for quick weight loss

Boosts cardiovascular health and endurance.

High-impact workout, so may be hard on joints, especially if you’re just starting out.

Pilates

While it burns fewer calories, it builds lean muscle, improves posture, and supports joint health.

Easier to sustain over time and great for preventing injury

Helps tone your body and keep stress levels in check - key ingredients for long-term fat loss.

Can You Lose Weight With Pilates Alone?

Yes, especially if paired with a calorie deficit. But adding light cardio and proper nutrition helps accelerate results.

Can You Lose Weight With Pilates and Diet?

Absolutely. This is the most effective combo - Pilates builds lean muscle while your diet handles the deficit. Eating clean and practicing Pilates consistently creates a powerful fat-burning and body-toning effect over time.

Can You Lose Weight With Cardio Pilates?

Yes. Cardio Pilates combines traditional core movements with heart-pumping exercises that boost your calorie burn. It burns more calories than traditional mat Pilates and improves cardiovascular fitness, making it a great choice for weight loss.

Can You Lose Weight With Chair Pilates?

It’s great for beginners or seniors. While the calorie burn is lower, it still supports weight loss with consistent practice.

Can You Lose Weight With Floor Pilates?

Yes, especially when combined with smart eating and regular sessions.

How Much Weight Can You Lose With Pilates?

It depends on your consistency, intensity, and diet. Some people lose 1–2 pounds per week with Pilates and lifestyle changes.

Can You Lose Weight With Mat Pilates?

Yes, but results may be slower than with Reformer or Cardio Pilates. Add some cardio for a boost.

Can You Lose Weight With Pilates Reformer?

Yes, this is one of the best methods! Reformer Pilates builds strength, boosts metabolism, and is more calorie-intensive.

Can You Lose Weight With Wall Pilates?

It’s a trending, low-impact variation that's great for core and glute work. It’s effective when practiced consistently.

Conclusion

So, can you lose weight with Pilates? Yes - you can. Whether you’re doing Reformer, mat, wall, or cardio Pilates, the key is consistency, smart nutrition, and choosing a routine you enjoy.

If you’re in Brooklyn and ready to get started, trust the experts at PhysioLab to guide you through a safe, effective, and energizing Pilates journey.

Book a session with PhysioLab today and take that first step toward sustainable weight loss and body confidence.