15+ At-Home Pilates Exercises for Effective Weight Loss
Key Findings
Pilates is more than a gentle workout: it’s a powerful tool for sustainable weight loss. By strengthening deep stabilizing muscles, improving posture, and building lean muscle, it boosts metabolism and helps the body burn more calories even at rest.
Unlike high-impact routines, Pilates is joint-friendly and accessible for all fitness levels, making it easier to stay consistent.
Pilates is often thought of as a gentle workout, but don’t be fooled. Pilates can be an incredibly effective weight loss tool, as well as a way to tone muscles and improve overall health.
Unlike high-impact routines, Pilates builds strength from the inside out, focusing on posture, balance, and controlled movements that challenge your muscles in new ways. Even better, it’s accessible: you don’t need expensive equipment or a gym membership to get started.
Pilates Weight Loss Benefits
While it may not burn calories as rapidly as running or HIIT, pilates still offers several unique weight loss benefits:
Boosts Metabolism Through Lean Muscle: By strengthening deep stabilizing muscles, Pilates helps you build lean muscle mass, which burns more calories at rest.
Improves Core Strength and Posture: A stronger core not only tones your midsection but makes all other activities - from walking to strength training - more efficient and calorie-burning.
Enhances Mind-Body Awareness: Pilates teaches mindful movement, helping you stay consistent and prevent burnout, two key factors in sustainable weight loss.
Supports Low-Impact Fat Loss: It’s joint-friendly, making it accessible for beginners or those recovering from injury who want to burn fat without strain.
Reduces Stress (and Cortisol): Stress often leads to fat storage around the midsection. Pilates’ focus on breath and controlled movement reduces stress hormones, supporting fat loss.
Combined with healthy nutrition and cardio, Pilates can form a powerful component of any weight-loss program.
Types of Pilates for Weight Loss
Not all Pilates is the same. Here are three popular variations you can try at home:
Mat Pilates: The most accessible form, performed on a yoga mat using body weight or small props (e.g., bands or balls). Great for beginners and weight loss at home.
Hot Pilates: Hot Pilates is one of the hottest (excuse the pun) exercises for weight loss right now. Performed in a heated room (around 95–100°F) to increase sweat, calorie burn, and flexibility. At home, you can mimic it by raising the room temperature slightly or using a heated yoga mat.
Wall Pilates: Uses the wall for resistance, support, and alignment. It’s beginner-friendly, adds intensity to bodyweight moves, and is excellent for building strength while burning calories.
Pilates Weight Loss Exercises You Can Try at Home
'Mat Pilates' Weight Loss Exercises
Mat Pilates for weight loss is the foundation of the practice and requires little more than a yoga mat. With controlled, bodyweight movements, it develops strength, flexibility, and stability: all essential for burning calories efficiently.
Below are some of the most effective mat-based moves you can try at home to jump-start your weight-loss journey.
1. The Hundred
How to perform: Lie on your back with legs lifted to tabletop (knees bent at 90°). Curl your head, neck, and shoulders off the mat. Extend arms by your sides and pump them up and down about six inches while inhaling for five pumps and exhaling for five. Keep your lower back pressed into the mat and eyes on your knees to avoid neck strain.
Weight-loss benefits: Raises heart rate while engaging the core, creating a light cardio effect that burns calories. Strengthening the abs also improves posture and efficiency in other workouts, helping you burn more energy daily.
Reps/Time: Aim for 10 breath cycles (100 arm pumps). Beginners can keep their feet on the floor.
2. Roll-Up
How to perform: Lie flat with arms overhead. Inhale to prepare, then exhale as you slowly roll your spine off the mat, reaching for your toes. Inhale at the top, then exhale and roll back down one vertebra at a time. Move with control, imagine peeling your spine from the mat instead of jerking up.
Weight-loss benefits: Strengthens the abdominal wall and improves flexibility in the spine. Stronger abs help stabilize the body, allowing you to perform higher-intensity moves with better form and burn more calories over time. Overall, this is a classic mat pilates move that also contributes to long-term weight loss.
Reps/Sets: 6–8 slow reps.
3. Single-Leg Stretch
How to perform: Lie on your back, curl your head and shoulders off the mat. Pull one knee toward your chest while extending the opposite leg at a 45° angle. Switch legs in rhythm with your breath (inhale on one side, exhale switch). Keep your core engaged so your lower back doesn’t arch.
Weight-loss benefits: Tones the lower abs and challenges stability, forcing more muscle engagement. The continuous switching of legs adds a dynamic element, which increases calorie burn compared to static core moves.
Reps: 10–12 per leg.
4. Plank with Leg Lift
How to perform: Begin in a high plank with shoulders stacked over wrists and your body in a straight line. Engage your core and glutes, then lift one leg a few inches off the ground. Hold briefly, lower, then switch sides. Keep your hips level and avoid sagging or raising them too high.
Weight-loss benefits: A full-body pilates exercise for weight loss that combines strength and stability. Engaging core, glutes, and shoulders simultaneously raises energy demand, boosting fat-burning potential.
Reps/Time: 8–10 lifts per leg, or hold plank for 30–45 seconds.
5. Side-Lying Leg Circles
How to perform: Lie on one side, head supported by your lower arm. Extend the top leg and draw small, controlled circles in the air. Keep hips stacked and core braced so your torso doesn’t rock back and forth.
Weight-loss benefits: Tones thighs and glutes, two large muscle groups that contribute to higher daily calorie expenditure. Improved hip strength also makes it easier to stay active and consistent in workouts.
Reps: 8–10 circles in each direction per leg.
6. Swimming
How to perform: Lie face down with arms overhead. Lift your right arm and left leg, then switch sides in a fluttering motion. Keep your neck long by looking at the floor and squeezing your glutes to avoid over-arching the back.
Weight-loss benefits: Activates the back, glutes, and hamstrings while elevating heart rate. Strengthening these large posterior muscles improves overall calorie burn and helps balance out ab-focused exercises for a stronger, leaner body.
Reps/Time: 20–30 seconds, rest, then repeat 2–3 times.
'Hot Pilates' Weight Loss Exercises
Hot Pilates typically combines the precision of Pilates with higher intensity for a fat-burning boost. You don’t need a heated studio to benefit; many of these faster-paced, cardio-inspired moves can be done in any space with just your body weight.
Here are some energizing hot pilates-inspired exercises designed for weight loss by raising your heart rate and accelerating calorie burn, while keeping focus on control.
7. Hot Pilates Squat Pulses
How to perform: Stand with your feet hip-width apart and lower into a squat, thighs nearly parallel to the floor. From here, pulse up and down just a few inches without standing up fully. Keep your chest lifted and weight in your heels to protect your knees.
Weight-loss benefits: Keeps the muscles under constant tension, which elevates calorie burn and tones the thighs and glutes. Performed in heat (or with intensity at home), it mimics a cardio-strength workout for fat loss.
Reps/Time: 20–30 pulses, 2–3 sets.
8. Mountain Climbers with Pilates Core Engagement
How to perform: Start in a high plank. Drive one knee toward your chest, then switch legs in a steady rhythm. Focus on keeping your hips stable and core braced, moving with control rather than bouncing.
Weight-loss benefits: A hybrid cardio-core move that burns significant calories while sculpting the abs. The controlled pace ensures muscles stay engaged longer, boosting fat-burning efficiency.
Reps/Time: 20–40 reps per side or 30–60 seconds.
9. Pilates Burpees
How to perform: From standing, squat down and place your hands on the floor. Step or jump back into a plank, brace your core, step forward, then rise to standing with a small, controlled jump. Move slower than a traditional burpee to maintain Pilates precision.
Weight-loss benefits: This is a classic hot pilates exercise that is great for weight loss. A full-body, high-energy move that ramps up calorie expenditure quickly. By slowing the movement compared to traditional burpees, you maximize control and engage the core, making it more effective for weight loss and toning.
Reps: 6–8 reps, 2–3 sets.
10. Bridge with Marching
How to perform: Lie on your back, feet hip-width apart. Lift hips into a bridge, forming a straight line from knees to shoulders. Keeping hips level, lift one foot a few inches off the ground, lower, and switch sides.
Weight-loss benefits: Targets glutes and hamstrings—two powerful calorie-burning muscles. Strengthening these areas boosts metabolism and increases fat loss potential while also improving hip stability for better performance in cardio workouts.
Reps: 8–10 marches per side, 2–3 sets.
Wall Pilates Weight Loss Exercises
Wall Pilates uses the wall as both a support and a resistance tool, allowing for deeper engagement of muscles without extra equipment. It’s especially helpful for alignment and balance while still delivering a calorie-burning challenge.
Try these wall-based pilates moves to build strength, improve posture, and support steady fat loss at home.
11. Wall-Assisted Squat Hold
How to perform: Stand with your back against a wall and slide down until your knees are at 90°. Keep your knees stacked over your ankles and press your lower back into the wall. Hold this “invisible chair” position.
Weight-loss benefits: This is a surprisingly challenging pilates weight loss workout that builds muscular endurance in the lower body, increasing calorie burn while holding. Toned legs and glutes help raise basal metabolic rate (BMR), meaning more calories are burned even at rest.
Time: 20–45 seconds, 2–3 sets.
12. Wall Leg Lifts
How to perform: Lie on your back with feet flat against the wall and knees bent. Press feet into the wall as you lift hips upward into a bridge. Lower slowly. Focus on pressing evenly through both feet.
Weight-loss benefits: Strengthens glutes, hamstrings, and abs simultaneously, which increases calorie demand. Training multiple large muscle groups at once is highly efficient for weight loss.
Reps: 8–12 reps, 2–3 sets.
13. Wall Plank Hold
How to perform: Place forearms against the wall and walk your feet back until your body forms a straight line. Engage your core and hold, avoiding sagging hips.
Weight-loss benefits: Engages the core without straining wrists, making it accessible for beginners. Building a strong core supports better performance in higher-calorie-burning activities like running, HIIT, or cycling.
Time: 20–40 seconds, 2–3 sets.
14. Wall-Assisted Teaser
How to perform: Lie on your back, feet pressing against the wall for stability. Slowly curl your torso upward into a V-sit, arms reaching forward. Lower with control. Use the wall as support to maintain form.
Weight-loss benefits: Provides an intense ab workout while using the wall for balance, allowing beginners to push harder without losing form. Stronger abs lead to better posture and efficiency in other calorie-burning moves.
Reps: 6–8 reps, 2–3 sets.
15. Wall Roll-Down
How to perform: Stand tall with your back against the wall. Slowly roll down one vertebra at a time until your hands reach near your feet, then roll back up. Keep shoulders relaxed throughout.
Weight-loss benefits: Increases core control and flexibility, helping reduce tension that can limit workout performance. Improved mobility makes it easier to sustain consistent activity, supporting fat loss over time.
Reps: 5–6 slow reps.
16. Wall Side-Leg Extensions
How to perform: Lie on your side with your back close to the wall. Extend the top leg upward against the wall, then lower with control. Keep hips stacked to avoid rolling backward.
Weight-loss benefits: Sculpts outer thighs and glutes—large muscle groups that raise overall calorie burn. The wall provides stability so beginners can safely target these areas without injury risk, keeping fat-loss progress steady.
Reps: 8–10 reps per side, 2–3 sets.
7-Day At-Home Pilates Weight Loss Workout
This 7-day at-home Pilates workout plan is designed for beginners to intermediates looking to utilize Pilates as a tool to boost weight loss. Helping you to burn calories, tone your body, and build consistency on your weight loss journey.
How to use this plan:
Perform each session once per day.
Rest 30–60 seconds between exercises, unless otherwise noted.
Repeat each workout for 2–3 sets, depending on your fitness level.
For weight loss, combine this plan with healthy nutrition and light cardio (like walking or cycling).
Day 1 – Mat Core Focus
A foundational session to engage the abdominals and improve spinal mobility.
The Hundred – 10 breath cycles
Roll-Up – 8 reps
Single-Leg Stretch – 10 reps per side
Swimming – 20 seconds
Plank with Leg Lift – 6 reps per side, hold 3 sec each
Day 2 – Wall Strength + Endurance
This day builds lower-body and core strength with wall-assisted support.
Wall-Assisted Squat Hold – 30–45 seconds
Wall Leg Lifts – 10 reps
Wall Plank Hold – 20–30 seconds
Wall Roll-Down – 5 slow reps
Wall Side-Leg Extensions – 8 reps per side
Day 3 – Hot Pilates Burn (Cardio + Core)
Add intensity with faster-paced Pilates-inspired moves.
Hot Pilates Squat Pulses – 20 reps
Mountain Climbers with Core Engagement – 30 seconds
Pilates Burpees – 6–8 reps
Bridge with Marching – 8 reps per side
The Hundred – 8 breath cycles (finisher)
Day 4 – Active Recovery + Flexibility
A lighter session to improve mobility while still burning calories.
Roll-Up – 6 reps
Wall Roll-Down – 5 reps
Side-Lying Leg Circles – 8 reps each direction, per side
Swimming – 20 seconds
Bridge Hold – 20 seconds
Day 5 – Mat + Wall Combo
Blends mat and wall work for a well-rounded session.
Single-Leg Stretch – 12 reps per side
Plank with Leg Lift – 8 reps per side
Wall-Assisted Teaser – 6 reps
Wall Side-Leg Extensions – 8 reps per side
Wall Leg Lifts – 10 reps
Day 6 – Hot Pilates Power Session
Turn up the calorie burn with endurance-focused moves.
Hot Pilates Squat Pulses – 25 reps
Mountain Climbers with Core Engagement – 40 seconds
Pilates Burpees – 8–10 reps
Bridge with Marching – 10 reps per side
Plank with Leg Lift – 6 reps per side
Day 7 – Full-Body Reset
Close the week with a mix of core, lower body, and flexibility moves.
The Hundred – 10 breath cycles
Wall-Assisted Squat Hold – 30–45 seconds
Side-Lying Leg Circles – 8 reps each way, per side
Wall-Assisted Teaser – 6 reps
Swimming – 20–30 seconds
Tips for Success
Beginners: Start with 1 round per day, shorter holds (15–20 sec), and fewer reps.
Intermediates: Do 2–3 rounds, extend holds to 45 seconds, and aim for max reps.
Progression: Each week, try adding 1–2 extra reps, or hold each move 5 seconds longer.
Final Thoughts: Achieving Your Weight Loss Goals with Pilates
Pilates may not be the quickest route to rapid weight loss, but its unique combination of strength training, mindful movement, and low-impact endurance makes it a powerful tool for sustainable weight loss.
By building lean muscle, improving posture, and increasing body awareness, Pilates helps you burn more calories throughout the day, not just during your workout.
The key to success is consistency. A well-structured plan that mixes mat, hot, and wall Pilates keeps workouts engaging and ensures you’re challenging different muscle groups. Pair these sessions with balanced nutrition, adequate sleep, and light cardio for the best results.
Article FAQ
What is Pilates good for?
Pilates strengthens the core, improves posture, increases flexibility, and enhances overall body awareness. It’s low-impact, making it suitable for all ages and fitness levels. Beyond toning, Pilates supports balance, stability, and injury prevention while also reducing stress.
Does Pilates help with weight loss?
Yes. Pilates builds lean muscle, which boosts metabolism and burns calories through controlled, sustained movements. When paired with healthy eating and light cardio, it supports effective, long-term weight loss.
Is Mat Pilates good for weight loss?
Absolutely! Mat Pilates can aid weight loss by strengthening muscles, boosting calorie burn, and improving core stability.
What is Reformer Pilates?
Reformer Pilates uses a spring-loaded carriage machine to add resistance. This makes exercises more challenging and versatile than mat work, targeting muscles deeply while staying low-impact. It’s excellent for toning, calorie burn, and overall body conditioning.
Does Pilates build muscle?
Yes. Pilates builds lean, functional muscle, especially in the core, glutes, and back. While it won’t create bulky mass, it sculpts and tones, supporting fat loss and improved strength.
