Pilates is often sold as “the workout for a long, lean body”. The truth is more interesting: Pilates really does change your body, just not the way running does. We've gathered what the research says and what we see in the studio, so you know what to realistically expect.
What the research shows
The most-cited meta-analysis on the topic pools 11 randomised trials with 393 adults living with overweight or obesity. Participants usually did Pilates 3 times a week for about an hour, for 8 to 24 weeks. Compared with groups that didn't exercise, they lost on average 2.4 kg, about 1.2 points of body mass index (BMI) and about 4 percentage points of body fat.1 The effect was clearer in people with obesity and in longer programmes.
There are important caveats. Most of the included trials are small and unblinded, and the authors themselves rate their quality as poor and call for larger studies. The comparison is with people who did no exercise at all, not with another sport. A separate meta-analysis of mat Pilates found no advantage over other training or control groups for BMI, body fat, lean mass or abdominal circumference.2 The honest takeaway: Pilates helps more than sitting on the sofa, but on its own it isn't the fastest route to a lower weight.
| Outcome | Pilates vs no exercise1 | Mat Pilates vs other training or control2 |
|---|---|---|
| Body weight | −2.4 kg | not analysed separately |
| BMI | −1.17 kg/m² | no advantage |
| Body fat | −4.2 percentage points | no advantage |
| Waist / abdominal circumference | no significant change | no advantage |
| Lean mass | no significant change | no advantage |
Source: Wang et al., 2021 [1]; Cavina et al., 2020 [2]. Evidence in both is of low to moderate certainty.
Does Pilates burn a lot of calories?
Not as many as cardio. Scientists measure energy use in METs: 1 MET is your resting rate, 3 METs means three times that. According to the Compendium of Physical Activities, general Pilates is 2.8 METs and traditional mat Pilates 1.8 METs.3 For comparison, the WHO counts anything from 3 to 6 METs as moderate activity.4 A dynamic Reformer class with heavier springs and shorter rests is probably harder than average, but how much you burn depends on the pace, the class and your own weight.
Source: 2024 Adult Compendium of Physical Activities, average values for adults aged 19–59 [3]
So we wouldn't recommend choosing Pilates for the calories alone. Choose it for what it does best.
Why it still helps
- It keeps you training. Pilates is low-impact, so you can train regularly without sore knees or back. And consistency is what gets results.
- It works against resistance. On the Reformer the springs load your muscles. The WHO recommends muscle-strengthening work for all major muscle groups on at least 2 days a week.4 Strength training doesn't speed up weight loss by itself, but it may increase lean (muscle) mass.5
- It changes your posture. Standing tall, shoulders open and core engaged makes you look taller and firmer. It's often the first thing people notice — even before the scale moves.
- It teaches body awareness. Many of our clients tell us that once they start training mindfully, they start eating more mindfully too.
The “flat belly” myth
You can't burn fat from one spot by training your abs. In one controlled trial, 6 weeks of ab exercises 5 days a week changed neither belly fat nor waist circumference — they only made the muscles stronger.6 Pilates strengthens the deep abdominal muscle that draws your waist in like a corset. Fat, though, comes off the whole body when food and movement are in balance.
How much movement weight loss takes
The WHO recommends that adults get 150–300 minutes of moderate or 75–150 minutes of vigorous activity a week, plus muscle-strengthening on at least 2 days.4 The American College of Sports Medicine (ACSM) adds that 150–250 minutes a week prevents weight gain but brings only modest weight loss — more when paired with a moderate (not severe) calorie reduction. Clinically meaningful weight loss and better maintenance are linked with more than 250 minutes a week.5
Minutes based on the WHO weekly recommendation [4]; the split is an example from our practice.
If you're a beginner, start with two classes and add the third gradually (see how often to train). Once you know the basics, add Reformer Sculpt. It's more dynamic with more repetitions.
- Combine 2–3 Pilates classes with walking or other cardio to reach 150+ minutes a week.4
- Pair your training with a moderate, not severe, calorie reduction — movement works best alongside sensible eating.5
- Include protein in your main meals and sleep enough — both help you recover and stick to the routine.
- Track measurements, photos and how your clothes fit, not just the scale.
If you have a specific goal, a 1:1 private session is the fastest way to get a programme made just for you. Prices are on the Prices page.
Frequently asked questions
How many calories does a Pilates class burn?
It depends on the pace, the type of class and your weight. On average Pilates is a light-to-moderate activity (about 2.8 METs) and burns less than brisk walking or running. Its strength is building muscle and posture, not burning calories.
Will I lose weight with Pilates alone?
Pilates helps, but weight loss depends mostly on food and on how much you move during the day. The best results come from Pilates, walking and balanced eating together.
Is Reformer or Mat better for weight loss?
The Reformer adds more resistance through its springs and is usually more intense. Mat is a great complement that you can also do at home.
Sources
- Wang Y, Chen Z, Wu Z, et al. (2021). Pilates for Overweight or Obesity: A Meta-Analysis. Frontiers in Physiology, 12, 643455. doi:10.3389/fphys.2021.643455
- Cavina APS, Pizzo Junior E, Machado AF, et al. (2020). Effects of the Mat Pilates Method on Body Composition: Systematic Review With Meta-Analysis. Journal of Physical Activity and Health, 17(6), 673–681. doi:10.1123/jpah.2019-0171
- Herrmann SD, Willis EA, Ainsworth BE, et al. (2024). 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 13(1), 6–12. doi:10.1016/j.jshs.2023.10.010
- Bull FC, Al-Ansari SS, Biddle S, et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451–1462. doi:10.1136/bjsports-2020-102955
- Donnelly JE, Blair SN, Jakicic JM, et al. (2009). American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, 41(2), 459–471. doi:10.1249/MSS.0b013e3181949333
- Vispute SS, Smith JD, LeCheminant JD, et al. (2011). The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research, 25(9), 2559–2564. doi:10.1519/JSC.0b013e3181fb4a46
Sources last checked: 20 October 2026
