Burn 250–450 calories with Pilates? Yes—here’s why it’s not just fancy stretching

Pilates isn’t really just about stretching on a mat, with relaxing music in the background. Yes, your favourite celebrities are right, it is low-impact and graceful, but it can also burn a surprising number of calories and build some strong muscle tone in the process.

According to the American Council on Exercise, a 30-minute beginner mat Pilates session burns around 108 calories. Step it up to an advanced class, and you’re looking at about 168 calories for the same duration. If you weigh around 150 pounds, a one-hour mat workout can burn roughly 200 calories. For those closer to 180 pounds, that number rises to 257 calories. And in a 50-minute advanced class, you could be burning up to 254 calories, on par with a brisk walk or light jog.

Still sceptical? A 2014 study published in  Journal of Sports Sciences measured oxygen consumption and energy expenditure during Pilates mat sessions in healthy adults. Findings showed that moderate Pilates can burn roughly 3.2 to 6.7 METs, Metabolic Equivalent of Task, equating to about 150-250 calories burned in a 1-hour session depending on intensity and body weight.

And if you need proof that Pilates does more than just feel good, here’s more proof: A 2016 study published in the Journal of Physical Therapy Science found that just 12 weeks of Pilates training led to measurable improvements in both body fat percentage and muscle mass. Translation: You’re not just burning calories, you’re actually reshaping your body from the inside out. Unlike workouts that focus only on calorie burn, Pilates helps you build lean muscle, which means a stronger core, better posture, and a metabolism that keeps working long after your session ends.

Another 2020 study published in ScienceDirect took a close look at how much energy we really burn during Pilates. Using oxygen consumption as a marker, researchers found that Reformer Pilates burns around 155 calories per hour, while mat Pilates clocks in at about 116 calories per hour.

That makes Reformer the slightly sweatier sibling, due to the added resistance and movement range. Still, both styles fall under the low-intensity workout category. But don’t let that fool you, Pilates may not leave you drenched, but it delivers steady, sculpting results that go far beyond the calorie counter.

What makes it a powerful tool for weight loss is how it builds lean muscle, which can boost your resting metabolism. Over time, this helps you burn more calories throughout the day, even when you’re not working out. Pilates also improves posture, flexibility, and balance, making everyday movements more efficient and injury-free.

And let’s not forget the stress factor. Pilates has a calming, mindful component that helps reduce stress levels and improve sleep, two key factors in curbing emotional eating and supporting weight loss.

According to Healthline, experts recommend 30 to 60 minutes, three to five times a week for noticeable results. Pair that with a balanced diet and some cardio, and you have a well-rounded approach to weight loss and body transformation.

Bottom line: Pilates can absolutely support your weight loss journey, especially when it’s done consistently. It may not torch calories like HIIT or spin class, but it builds the kind of strength and mind-body awareness that leads to sustainable results.

If you’re looking for a workout that strengthens, tones, and helps you feel centered while still burning calories, Pilates could be your next go-to.