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Fat-Burning HIIT Pilates Workout - Pilates and HIIT Cardio Blend

35 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Pilates, Toning
    • Equipment No Equipment
    • Membership Free


    Pilates has so many benefits, but it's really not a big calorie burner. With this Pilates and HIIT Cardio Blend, we aim to bring you the heart-pounding, fat-burning cardio you love, mixed in with various Pilates and Pilates-inspired exercises.

    This routine is probably not quite as intense as our typical HIIT workouts (for one, I spared you the Burpees!), but it's still a good challenge, burns a good deal of calories, and it's a good way to break yourself into HIIT routines, if you're not quite ready to bust straight into full blown level 5/5 Fitness Blender videos.

    Move as slowly or as quickly as you need to in order to push yourself - there's no reason that you shouldn't be sweating and breathing hard by the time you finish those cardio intervals. Push hard during those high intensity bouts, knowing that you get a quick 10 second rest in between exercises and that the Pilates exercises, while effective and great for making the muscles burn, also serve as a sort of a rest period.

    There is no warm up in this video - make sure to choose one of our warm up cardio videos before you jump right into this one.

    Workout Structure
    We've got 6 different groups of 2 exercises; one Pilates exercise and one cardio interval. There are a couple of intervals that are structured a little differently to do repetitions on each side of the body, or to add an extra burnout round. Each interval is 30 seconds long, and we get a quick 10 second transition/rest time in between exercises. We do each group twice through before moving onto the next.

    Exercise Groups/Printable Routine
    Pilates Bridges
    Split Jack Jumps

    Rear Leg Lifts
    - Pulses (repeat sequence on both side of the body before moving onto the cardio interval)
    Jump Squats

    Push Ups + Rows + Side Stars (alternating)

    Outside Thigh Raises
    Inside Thigh Raises (repeat sequence on both side of the body before moving onto the cardio interval)
    Lateral Jumps

    Tricep Push Ups + Child's Pose
    High Knees

    Pilates Walk Ups (repeat on each side of the body before doing jumping jacks)
    Jumping Jacks

    Cool down & stretch is included; we hold each stretch for roughly 20 seconds apiece.

    Pair this routine with one of our strength training workout videos, or do it twice in one day in order to get two metabolic bumps. Typically HIIT shouldn't be done more than 3-4 times a week (as an absolute maximum) so you'll want to choose a Fitness Blender video with a lighter, varied type of training rather than doing this routine more than four times a week.

    Make sure to drink lots of water, nourish your body with good, clean food, and come back and workout with us tomorrow!