Pilates vs Cardio Exercise: Which Is More Effective for Weight Loss?
- HA NA-BI
- Jul 16
- 3 min read
Table of Contents
Introduction
What is the better choice for slimming down: Pilates or cardio? In fitness, Pilates and cardio workouts are often compared for weight loss. Each has unique strengths, and a well-balanced combination yields the best results.
Pilates – What It Is & Its Impact on Weight
Pilates is a low-intensity mind–body exercise focusing on core strength, flexibility, and controlled movement.
A meta-analysis of 11 RCTs including 393 overweight or obese subjects showed that Pilates led to a weight loss of −2.40 kg, BMI decrease of −1.17, and body fat reduction by −4.22% Verywell Fit+14PMC+14Cymbiotika+14ScienceDirectVerywell Health+2Woman & Home+2Health+2.
Reformer Pilates three times a week for eight weeks improved body composition and strength ResearchGate+4Nature+4PMC+4.Calories burned in a 50-minute session range from ~175 to 254 kcal, depending on intensity and participant weight Cymbiotika+3Modern Reform+3Calorie Jam+3.
Cardio Exercise – Efficient Calorie Burner
Cardio workouts like running, cycling, and HIIT burn high calories, support heart health, and reduce fat.HIIT can burn ~30% more calories and stimulate post-exercise metabolism (EPOC).Regular cardio strengthens cardiovascular endurance.
Recent Scientific Research
Studies show both Pilates and aerobics improve body composition and cardiorespiratory fitness in overweight individuals Verywell Health+10PMC+10ResearchGate+10. Pilates specifically leads to significant reductions in weight and fat Reverse Health+10Sohl Studio+10bupa.co.uk+10.
Experts recommend a combined routine: three days strength (with Pilates), two days cardio/HIIT, and 1–2 recovery days Health.
Key Differences: Pilates vs Cardio
Feature | Pilates (~50 min) | Cardio/HIIT |
Calorie Burn | Low–moderate (~175–254 kcal) | High; HIIT ~30% more than steady cardio |
Afterburn Effect | Moderate | High (EPOC) |
Heart Health Benefit | Moderate | High |
Impact & Injury Risk | Low-impact, recovery-friendly | High-impact, injury possible |
Combined Routine Strategy
Experts suggest:
3 days strength training (can include Pilates)
2 days HIIT or cardio
1–2 days gentle Pilates or light activities
Maintain a calorie deficit via balanced diet.
Did You Know?
Pilates was originally developed for more than flexibility—it was for prisoner rehabilitation.
The muscle tone from Pilates continues to burn fat post-workout.
Combining Pilates with cardio offers well-rounded benefits: fat loss + enhanced physical mobility and mental wellness.
Conclusion
Pilates is excellent for toning, core strength, flexibility, and gradual weight management, but it burns fewer calories than cardio. Cardio and HIIT excel at high-calorie burn and cardiovascular endurance. For sustainable weight loss, a balanced exercise plan—Pilates/strength, cardio, and a caloric deficit—is the most strategic choice.
Frequently Asked Questions (FAQ)
Can Pilates alone help with weight loss?
Yes, especially with calorie control—meta-analysis shows significant improvements.
How many calories does Pilates burn?
Approximately 175–254 kcal per 50-minute session for an average person.
Which is more efficient for fat loss?
Cardio/HIIT burns more calories; Pilates aids in core strength and mobility.
Can Pilates replace weight training?
It complements weight training by improving mindful strength, but heavy lifting is still essential for hypertrophy.
How often should I do Pilates + cardio?
Try 3 days of strength/Pilates, 2 days of cardio/HIIT, and 1–2 days for light Pilates or yoga, alongside a calorie-deficit diet.
✨ Take Action Now! Start a balanced approach of Pilates + Cardio + Healthy Diet for optimal results.
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