12 Best Pilates Exercises for Weight Loss (Ranked by Calorie Burn)

Not all Pilates exercises are created equal when it comes to calorie burn. While every Pilates movement builds strength and improves flexibility, some exercises engage more muscle mass, elevate heart rate more significantly, and create a greater metabolic demand than others. In this guide, we rank the 12 best Pilates exercises for weight loss based on their calorie-burning potential and provide a strategy for combining them into a fat-burning workout.

How We Ranked These Exercises

Our ranking considers three factors: the number of muscle groups engaged simultaneously, the cardiovascular demand created by the movement, and the metabolic afterburn effect (EPOC, or excess post-exercise oxygen consumption). Exercises that recruit large muscle groups, increase heart rate, and create sustained muscular tension rank highest. MET values were estimated using research from the Compendium of Physical Activities and adjusted for the specific movement demands of each exercise.

The 12 Best Pilates Exercises for Weight Loss

1. Burpee-to-Plank Pilates Flow (Estimated: 10-12 calories/minute)

This dynamic sequence combines a controlled Pilates roll-down into a plank, a push-up, and a roll back to standing. It engages nearly every muscle in the body and significantly elevates heart rate. Stand tall, roll down through the spine, walk hands out to plank, perform one push-up, walk hands back, and roll up to standing. Perform 8 to 10 repetitions. The full-body engagement and continuous movement make this the highest calorie-burning Pilates exercise.

2. Jackknife (Estimated: 8-10 calories/minute)

Lie on your back with legs extended vertically. Roll your hips off the mat, sending your legs overhead at a diagonal, then slowly roll back down through each vertebra. Perform 8 repetitions. The jackknife demands intense abdominal effort and requires significant energy to control the eccentric (lowering) phase, which drives calorie burn and EPOC.

3. Plank-to-Pike (Estimated: 8-9 calories/minute)

Start in a plank position. Using your core, pike your hips toward the ceiling, forming an inverted V. Slowly lower back to plank. Perform 10 to 12 repetitions. This exercise combines isometric plank work with dynamic core flexion, engaging the shoulders, chest, abs, and hip flexors simultaneously.

4. Swimming (Estimated: 7-9 calories/minute)

Lie face down with arms extended. Lift your chest and legs off the mat and alternate raising opposite arm and leg in a rapid swimming motion. Continue for 45 to 60 seconds per set, completing 3 sets. The rapid alternating movement creates a cardiovascular demand while strengthening the entire posterior chain.

5. The Teaser (Estimated: 7-8 calories/minute)

From lying flat, simultaneously roll up and lift your legs to form a V shape. Hold briefly, then roll back down with control. Perform 5 to 8 repetitions. The teaser is one of the most demanding core exercises in the Pilates repertoire, requiring tremendous abdominal strength and hip flexor endurance.

6. Long Stretch Series on Reformer (Estimated: 7-8 calories/minute)

If you have reformer access, the long stretch series (plank on the carriage pushing it back and forth against spring resistance) is exceptionally demanding. It combines isometric core work with dynamic arm and leg movement against resistance. Perform 8 to 10 pushes. See our Reformer Pilates Guide for more reformer exercises.

7. Criss-Cross (Estimated: 6-8 calories/minute)

Lie on your back with hands behind your head and legs in tabletop. Rotate your torso to bring your right elbow toward your left knee while extending the right leg. Alternate sides in a controlled but continuous motion. Perform 15 repetitions per side. The rotation combined with leg extension creates high muscular demand across the entire core.

8. Side Plank with Leg Lift (Estimated: 6-7 calories/minute)

Hold a side plank on your forearm, then lift and lower your top leg 10 times. Switch sides. The isometric side plank combined with the dynamic leg lift challenges the obliques, gluteus medius, and shoulder stabilizers simultaneously, making it a multi-joint calorie burner.

9. Leg Pull Front (Estimated: 6-7 calories/minute)

From a plank position, lift one leg behind you while maintaining a stable core and level hips. Hold for 3 seconds, then switch legs. Perform 8 repetitions per side. This exercise challenges anti-rotation and anti-extension stability while requiring significant energy output to maintain the plank position with one less support point.

10. The Hundred (Estimated: 5-7 calories/minute)

The classic Pilates warm-up is also an excellent calorie burner when performed with full intensity. With legs extended at 45 degrees and head/shoulders curled up, pump your arms vigorously for 100 beats. The sustained isometric hold combined with rapid arm pumping elevates heart rate and creates significant core fatigue.

11. Double-Leg Stretch (Estimated: 5-6 calories/minute)

From a curled-up position, extend arms overhead and legs out to 45 degrees simultaneously, then circle arms around and pull knees back in. Perform 12 to 15 repetitions. The reaching and contracting motion creates a "whole-body breathing" effect that challenges the core while keeping the heart rate elevated.

12. Roll-Up (Estimated: 5-6 calories/minute)

The slow, controlled roll-up burns more calories than it appears because it requires sustained abdominal engagement throughout the entire range of motion. Each repetition takes 8 to 10 seconds when performed correctly. Perform 10 repetitions with perfect form.

MET Values for Reference

To calculate your personal calorie burn, use this formula: Calories per minute = MET value x body weight in kg x 3.5 / 200. Here are the estimated MET values for the exercises above:

• High-intensity Pilates exercises (1-3): 5.5-7.0 METs
• Moderate-high intensity exercises (4-6): 4.5-5.5 METs
• Moderate intensity exercises (7-9): 4.0-5.0 METs
• Moderate exercises (10-12): 3.5-4.5 METs

Combining These into a Fat-Burning Workout

For maximum calorie burn, combine these exercises into a circuit-style workout:

The Pilates Fat-Burning Circuit (35 Minutes)

1. Warm-up: Pelvic curls and breathing (3 min)
2. The Hundred (2 min)
3. Roll-Up x 10 (3 min)
4. Criss-Cross x 15 each side (3 min)
5. Double-Leg Stretch x 12 (3 min)
6. Swimming x 45 sec x 3 (4 min)
7. Plank-to-Pike x 10 (3 min)
8. Side Plank with Leg Lift x 10 each side (4 min)
9. Teaser x 6 (3 min)
10. Burpee-to-Plank Flow x 8 (3 min)
11. Cool-down and stretch (4 min)

This circuit burns an estimated 250 to 350 calories for a 65 kg person when performed at a steady, controlled pace. Perform this circuit three to four times per week for optimal results. Complement it with two moderate cardio sessions (30-minute brisk walks or cycling) for accelerated fat loss.

The Nutrition Deficit Strategy

Exercise alone creates a modest caloric deficit. To lose 0.5 kg per week, you need a total weekly deficit of approximately 3,500 calories, or 500 calories per day. If your Pilates fat-burning circuit burns 300 calories three times per week, that contributes 900 calories of deficit. The remaining 2,600 calories of weekly deficit must come from nutrition.

This means reducing your daily food intake by approximately 370 calories below your maintenance level on non-Pilates days, and 230 calories below on Pilates days (since the workout covers the rest). This moderate approach preserves energy for your workouts while creating consistent fat loss. For detailed nutrition strategies, read our complete guide on Pilates for Weight Loss.

Key Nutrition Tips for Maximum Fat Burn

• Prioritize protein: 1.6-2.0 g per kg body weight daily to preserve muscle during a deficit
• Time carbs around workouts: Eat most of your carbohydrates in the meals before and after Pilates
• Stay hydrated: Dehydration reduces performance and calorie burn during exercise
• Avoid compensatory eating: Do not "reward" yourself with high-calorie foods after a good workout
• Track your intake: Even a rough food diary increases awareness and prevents accidental overconsumption

Final Thoughts

Pilates can be a powerful weight-loss tool when you select the right exercises and pair them with strategic nutrition. The 12 exercises ranked here represent the most metabolically demanding movements in the Pilates repertoire. Combine them into a circuit, practice consistently three to four times per week, maintain a moderate caloric deficit through your diet, and you will see meaningful fat loss over the course of weeks and months. Remember, sustainable weight loss is a marathon, not a sprint. These exercises will get you there efficiently while also building the strength, flexibility, and posture that make Pilates such a rewarding practice.