If you’re looking to revamp your workout routine, Pilates is an excellent option to consider. This low-impact exercise strengthens your core, improves flexibility, and can help you shed pounds by burning calories. But exactly how many calories do you burn during a Pilates workout?
I did my research to provide you with a comprehensive breakdown of calories burned during Pilates. I’ll cover factors like your weight, workout intensity, and more. By the end, you’ll know exactly how this graceful workout can help you meet your weight loss and fitness goals. Let’s get started!
- 1 Pilates Calories Burned for Beginners
- 2 Factors that Influence Pilates Calories Burned
- 3 Using a Calorie Counter for Pilates
- 4 How to Accurately Estimate Calories Burned During Pilates
- 5 Pilates for Weight Loss
- 6 Frequently Asked Questions
- 7 The Takeaway
Pilates Calories Burned for Beginners
If you’re new to Pilates, you’ll likely burn between 170 to 250 calories per hour during a beginner workout. The exact amount depends on a few key factors:
- Workout intensity – A gentle beginner workout burns around 170 calories per hour. A more challenging routine with faster movements and added resistance can burn up to 250 calories.
- Body weight – Heavier individuals burn more calories doing the same exercises. I’ll go over exact numbers below.
To give you a better idea, here’s an estimate of calories burned during Pilates for one hour based on weight:
- 120 lb person: 171 calories
- 150 lb person: Around 200 calories
- 180 lb person: 257 calories (burns the most)
As you can see, a Pilates workout can burn a decent number of calories, even for beginners! And as you advance, you’ll likely torch even more.
Factors that Influence Pilates Calories Burned
Several key factors affect how many calories you burn during Pilates. Being aware of these can help you estimate your calorie burn more accurately.
Basal Metabolic Rate (BMR)
Your basal metabolic rate (BMR) is the minimum number of calories your body needs to perform essential functions like breathing, blood circulation, etc. Your BMR accounts for 60-75% of the calories you burn daily.
Here are some factors that impact your BMR:
- Age: Younger people tend to have a higher BMR. It declines as you get older.
- Sex: Men generally have a higher BMR than women.
- Weight: Heavier individuals have a higher BMR.
- Muscle mass: More muscle mass equals a higher BMR.
Having a higher BMR results in more calories burned, even at rest. So men and younger individuals will burn more calories during Pilates.
Exercise Increases Calorie Burn
Any form of exercise, including Pilates, burns extra calories by:
- Increasing heart rate and breathing
- Using more muscles and energy during the workout
- Boosting metabolism for hours after you exercise
This means Pilates serves as an excellent form of daily activity to create a calorie deficit for weight loss over time.
Using a Calorie Counter for Pilates
You’re probably wondering if you can just use an online calorie calculator to estimate calories burned in Pilates. While these tools can provide a rough estimate, they have some limitations:
- They only ask for your weight and workout duration. Details like workout intensity, specific moves, equipment used, and resistance levels aren’t factored in.
- The numbers given are generic baseline estimates that may not apply well depending on your age, sex, and fitness level.
- Calculators cannot account for all the variables that affect calorie burn during Pilates.
So while calorie counters can give you a ballpark number, the results may not be highly accurate. Let’s look at some better ways to estimate your Pilates calorie burn.
How to Accurately Estimate Calories Burned During Pilates
To get a more precise estimate of how many calories you’re burning during Pilates, consider these options:
Use a Heart Rate Monitor
Heart rate monitors worn on your wrist or chest provide a more accurate estimate of calories burned. They factor in your:
- Resting heart rate
Heart rate data reflects your personal exertion level during a Pilates workout. This leads to a more tailored calorie burn estimate.
Use an Online Heart Rate Calculator
Input your weight, age, and heart rate during your Pilates session into an online calculator. It will estimate your calorie burn based on your heart rate exertion.
Use the Rating of Perceived Exertion Scale
This simple scale ranges from 6 to 20 based on your breathing rate, sweating, fatigue levels, etc. during exercise. An exertion level of “14” during Pilates would indicate a moderate intensity workout, burning more calories than a “10” which is light activity.
Pilates for Weight Loss
While Pilates alone won’t lead to dramatic weight loss, it can be an important part of an effective weight loss regimen when combined with a healthy diet. Here are some key benefits:
- You need to burn 3500 calories more than you consume to lose 1 pound of fat. Pilates creates a calorie deficit to achieve this over time.
- It builds lean muscle mass, which boosts your resting metabolism. More muscle = more calories burned 24/7!
- Resistance training like Pilates keeps your metabolism elevated longer compared to just doing cardio like running.
By tracking your calories burned, you can create the necessary deficit for safe, sustainable fat loss.
Frequently Asked Questions
How many calories does Pilates reformer burn?
The reformer uses springs and pulleys to provide resistance for your muscles. For a 120 lb person, the reformer burns around 180 calories per hour. If you weigh 150 lbs, expect to burn 220 calories in 60 minutes.
Do you burn more calories in hot Pilates?
While the extra heat and humidity make hot Pilates feel harder, the calorie burn is similar to regular Pilates. Expect to burn about 171 calories if you weigh 120 lbs, and 200 calories if you weigh 150 lbs.
I hope this breakdown gave you a better understanding of how to estimate the calories burned doing Pilates workouts! Here are some key takeaways:
- Pilates can burn between 170 to 250 calories per hour depending on your workout intensity and other factors.
- Use a heart rate monitor or exertion scale for a more accurate calorie burn estimate. Online calculators provide only rough estimates.
- When combined with a healthy diet, Pilates can help create a calorie deficit for safe weight loss over time.
- Beyond burning calories, Pilates provides amazing benefits like improved posture, flexibility, balance, and core strength. It’s ideal for people at most fitness levels.
The next time someone asks you “How many calories do you burn doing Pilates?” you’ll know how to provide a detailed answer! Now grab your mat and start burning. Your mind and body will thank you.