Sweat-a-Loties - 28 Minute Pilates Cardio Workout


Calorie burn:

168 to 252





Equipment Needed:

No Equipment

Workout type:

Cardiovascular, Pilates, Toning

Body focus:


Workout Details

Pilates is absolutely wonderful for toning up, creating functional flexibility, and enhancing overall core strength. The biggest shortcoming in terms of Pilates for weight loss is that it’s typically not a hard hitter when it comes to calorie burn.

In this Fitness Blender workout we have combined intervals of heart rate boosting bodyweight exercises in between each Pilates exercise to increase the total caloric expenditure. This way you get all of the toning benefits of Pilates, without having to give up the high expenditure of a cardiovascular routine.

Abs, thighs, glutes, lower back, and shoulders are the main targets of this program.

Routine Essentials
- 7 Groups
- Each groups consists of a 30 second cardio interval followed by 20 repetitions of a Pilates exercise; repeat twice before moving onto the next group.
- 28 Minutes
- No equipment necessary
- Warm up & cool down not included but recommended
- Focus on maintaining proper form through all of the exercises in order to get the maximum benefit from this routine.

Printable Pilates Workout
30 Seconds Lunge Jacks
20 Double Leg Stretches

30 Seconds Heel Tap Jumps
20 Prone Heel Taps

30 Seconds Windmill Cross Steps
20 Side Hip Raises (Left – Do both sets of 20 reps on the left side; we will complete reps on the right side with the next cardio interval)

30 Seconds Jumping Obliques Twists
20 Side Hip Raises (Right)

30 Seconds Standing Toe Touch Kicks
20 Pilates Side Leg Raises (Left – Do both sets of 20 reps on the left side; we will complete reps on the right side with the next cardio interval)

30 Seconds Jumping Jacks
20 Pilates Side Leg Raises (Right)

30 Seconds Flutter Kick Squats
20 Bridges

Common Questions

How many times a week can I do this video?
Because it is relatively low impact and not overly stressful on the body or any one particular muscle group, you could do this video 3-5 times a week. We do recommend variety for best results, however, and we have literally hundreds of free full length workout videos to choose from to help you keep your muscles guessing.

How soon can I see results if I do this workout on a regular basis?
With a workout that combines these two training types, you can start to see a difference in both your bodyweight and your tone in as little as 2-3 weeks. Keep in mind that this is assuming that you are also eating healthily and in moderation. Exercise is enormously important to getting and staying lean and healthy, but it’s extremely hard or even impossible to “out-exercise” a bad diet. Eat for good health and not for weight loss; lots of fruits and veggies, beans, minimally processed whole grains, nuts, and lean meats.

What other Fitness Blender videos can I combine with this one?
Again, because this one is not necessarily very rough on one particular muscle group, you could combine it with pretty much anything. We recommend doing some of our more intense HIIT cardio routines several times a week, as well as 2-3 strength training workout videos for both the upper and lower body.

Pilates calories burned; how many does this cardio infused version burn compared to more traditional training?
Traditional varieties of Pilates burn roughly 3-6 calories per minute. Because of the intervals of more vigorous movement, our blend in the video above burns an estimated 6-9 calories per minute, or 168-252 calories total.



Leave a Comment

Sign in required

To access this section, please sign in to your account. If you don't have an account yet, sign up now. It's free!