Pilates vs Brisk Walking: Which Is Better for Weight Loss?

Table of Contents

• Introduction

• Understanding Weight Loss Basics

• Pilates: Strength, Flexibility & Core Control

• Brisk Walking: Calorie Burn & Cardiovascular Fitness

• Which Burns More Calories?

• Combining Both for Faster Results

• Did You Know?

• Conclusion

• FAQs

Introduction

Losing weight isn’t about picking the most intense workout—it’s about choosing the one that fits your body, lifestyle, and consistency. In Malaysia’s warm weather and fast-paced routine, Pilates and brisk walking are two popular choices. But which is more effective for shedding kilos?

Understanding Weight Loss Basics

• Weight loss happens when you burn more calories than you consume: This is called a calorie deficit, and it's the foundation of fat loss.

• Exercise helps create a calorie deficit, but not all workouts burn the same amount: Some exercises are better for calorie burn, while others improve strength and endurance.

• The right exercise should be sustainable, safe, and fit your fitness level: It should be something you can do regularly without feeling overwhelmed or risking injury.

Pilates: Strength, Flexibility & Core Control

• Focuses on controlled movements that strengthen your core, improve posture, and enhance flexibility: Pilates is known for its slow, precise motions that activate deep muscles.

• A 45-minute Pilates session can burn 180–250 calories, depending on intensity: Not as intense as cardio, but effective for toning.

• Great for toning, muscle endurance, and reducing stress levels: It also promotes body awareness and better breathing.

• Best done with proper guidance, especially for beginners: A certified instructor can help correct form and prevent injury.

Brisk Walking: Calorie Burn & Cardiovascular Fitness

• A low-impact cardio exercise that’s accessible and free: You don’t need a gym—just comfortable shoes and safe walking paths.

• Walking at 5–6.5 km/h can burn 230–300 calories in 45 minutes: A consistent pace matters more than speed.

• Boosts heart health, improves mood, and supports fat loss: It’s not just about the body—it helps mental health too.

• Easy to fit into daily routines, even around neighbourhood parks or malls: Perfect for busy Malaysians looking to stay active.

Brisk walking.

Which Burns More Calories?

• Brisk walking generally burns more calories than a Pilates session of the same duration: It’s a steady-state cardio workout.

• But Pilates builds lean muscle, which increases resting metabolism over time: This means you burn more calories even when resting.

• For fat loss, brisk walking is more immediate; Pilates offers long-term benefits: A combination of both gives the best of both worlds.

Combining Both for Faster Results

• Alternate walking days with Pilates for full-body results: You get both cardio and strength in your weekly routine.

• Walking helps burn fat; Pilates sculpts and strengthens muscles: Together, they cover weight loss and body shaping.

• Boost consistency and prevent workout boredom: Mixing both helps you stay motivated.

Did You Know?

Pilates was originally developed to rehabilitate injured soldiers during World War I. Today, it’s used worldwide for low-impact strength building—perfect for desk-bound Malaysians dealing with back pain.

Conclusion

If your goal is weight loss, brisk walking gives you faster calorie burn. But don’t underestimate Pilates—it helps tone, reduce injuries, and improve posture, which supports long-term fat loss. Combine both for a smart, sustainable fitness routine that fits the Malaysian lifestyle.

Ready to start your weight loss journey? 👟 Join a community class, get walking shoes, or 📲 WhatsApp us for beginner-friendly Pilates sessions! Book Your Trial Class Here

FAQs

1. Can I lose weight just by brisk walking?

Yes, if done regularly and paired with a calorie-controlled diet, it’s very effective.

2. How many times a week should I do Pilates for weight loss?

2–3 sessions per week is a great start for building strength and seeing progress.

3. Which is better for belly fat—walking or Pilates?

Walking burns more overall fat, while Pilates strengthens and tones the core.

4. Do I need equipment for Pilates?

Not for mat Pilates. A yoga mat and comfy clothes are enough to begin.

5. Is it safe to do both on the same day?

Yes! You can walk in the morning and do Pilates at night, as long as you don’t overdo it.