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Pilates

Walk and Pilates workout

Pilates on its own burns about as much as a slow walk, so this session pairs it with a brisk one: 20 minutes counts toward your 150 a week, and the Pilates counts as strength work. Keep the rests in the circuit short, which makes Pilates a little harder. This is our editorial structure, built from the guidelines and the trials on exercise and weight; no trial has tested this exact session, and eating less still does most of the work on the scales.

45 minBeginner11 movesCardio machineHip flexors · Quads · Calves · Abs · Glutes · Back
Follow along: a timer, a cue and the next move, one step at a time.

Warm up

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swingingHarder: Standing band hip flexion

Brisk walk

  1. Treadmill walking20 min
    Beginner · Quads, Calves, Glutes · 3D demoOutdoors or on a treadmill, at a pace where you can talk but not singHarder: Treadmill jogging

Pilates circuit

2 rounds · Rest 15 to 30 s between moves, 1 min between rounds

  1. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoKnees in tabletop; head down if your neck tiresEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  2. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoHeels downEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  3. Pelvic tilt into bridge8 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoThe Pilates pelvic curlHarder: Glute bridge
  4. Single-leg stretch (Pilates one leg stretch)8 each side
    Intermediate · Abs, Hip flexors, Neck · 3D demoHead down if your neck tiresEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
  5. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoHarder: Side-lying leg circles (Pilates side kick series)
  6. Swimming (Pilates)20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoOr the bird dog if arching hurts your backEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  7. Knee hover (Pilates tabletop hover)20 s
    Beginner · Abs, Shoulders, Quads · 3D demoFists or forearms for sore wristsHarder: Straight-arm plank (high plank)

Cool down

  1. Mermaid (Pilates seated side bend)2 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoHarder: Side bend (Pilates)
  2. Child's Pose (Balasana)30 to 60 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • For weight loss, eating less does more than any workout, and this session's walk does more for the scales than its Pilates.
  • Measure your waist as well as your weight: in an 8-week trial, the waist shrank by about 3 cm with Pilates or walking while the scales barely moved.
  • New to exercise? Start with 10 minutes of walking and one round of the circuit, and build up over a few weeks.
  • Can't walk outside? March on the spot, or use the low-impact cardio workout for the first part.
  • With osteoporosis, keep your head down in the hundred and single-leg stretch: a UK consensus suggests alternatives to Pilates curl-ups.
  • In pregnancy, ask your midwife or doctor first. From the end of the first trimester, keep moves on your back short, prop your upper body up, or switch to side-lying, all-fours or standing versions, and swap the swimming for the bird dog.
  • Neck problems: keep your head down in the hundred and single-leg stretch.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the walk and pilates workout take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.