Can Pilates Help You Lose Weight?

Yes, Pilates can help you lose weight! Especially when done the BODYROK way. While traditional mat Pilates can burn up to 250 calories per hour, our high-intensity reformer classes torch 400-600 calories in just 45 minutes, helping to create the caloric deficit you need to see real weight loss results.

At BODYROK, our high-intensity reformer Pilates classes are designed to challenge your muscles, tone and tighten, boost your metabolism, and transform your body.

In this article, we’ll talk about how Pilates can help you lose weight and how the BODYROK approach supports weight loss with a sustainable fitness routine that’s both fun and effective 

Let’s break down the science behind Pilates for weight loss and find out why BODYROK may be the missing piece in your fitness routine!

The Truth About Pilates and Weight Loss

Traditional mat Pilates isn’t typically considered a calorie-torching workout like running or cycling. However, the BODYROK method combines cardio, strength training, and reformer resistance for a total-body burn that rivals high-impact workouts.

Weight loss happens when you burn more calories than you consume. This is called a caloric deficit. BODYROK’s Pilates classes are built to get your heart rate up and keep it there, increasing the number of calories burned both during and after class. 

How Pilates Helps People Lose Weight

Pilates sets the stage for long-term weight loss by building strength, revving up your metabolism, and encouraging mindful movement. BODYROK amplifies these benefits through our high-intensity format designed to deliver 60 minutes of results in just 45.

Pilates and Muscle Development

Muscle mass plays a major role in how many calories your body burns, even at rest. Pilates, especially reformer-based programs like BODYROK, targets and tones muscles in the core, arms, and legs, building lean muscle that supports a faster resting metabolic rate. More muscle means more calories burned, even when you’re not working out.

Improved Body Composition and Appearance

Even if the number on the scale doesn’t drop dramatically, Pilates can improve your body composition by reducing fat and increasing muscle tone. BODYROK’s method emphasizes precision, control, and constant engagement of major muscle groups, especially those in stubborn areas like the waist, hips, and thighs, resulting in a leaner, tighter look.

Enhanced Mind-Body Connection

At BODYROK, our signature reformer Pilates classes reinforce the mind-body connection through deep concentration, breath control, and precise muscle engagement, especially in the core. This intense focus helps train your brain to stay present, which can carry over into other areas of your life, including how and when you eat.

Our immersive studio experience features music-driven sessions that promote mindfulness and stress reduction. This matters because stress increases cortisol levels, which can contribute to weight gain or hinder fat loss.

As you become more attuned to your body through regular practice, you may notice yourself making healthier eating decisions, becoming more aware of portion sizes, and feeling more in control of your overall wellness not just during class, but throughout your day.

BODYROK classes will help you build both a stronger body and a stronger mindset to support long-term, sustainable weight management.

The BODYROK Approach to Losing Weight

What sets BODYROK apart from traditional Pilates is the intensity, structure, and efficiency of our workouts. While most mat Pilates classes emphasize gentle, slow movement, BODYROK’s 45-minute reformer classes are designed to leave you sweating and torching calories.

Higher Intensity Workouts for Increased Calorie Burn

According to a 2020 study, a traditional mat Pilates class burns about 170–250 calories per hour. BODYROK’s sessions can burn up to 400–600 calories in just 45 minutes, thanks to the added resistance, pace, and cardio bursts. That’s comparable to a jog or a moderate HIIT session with less strain on your joints.

Efficient Full-Body Workouts

BODYROK maximizes your results with minimal time commitment. Our sessions work every major muscle group—core, arms, glutes, legs—in less than an hour. That efficiency makes it easier to stay consistent, and consistency is the key to sustainable weight loss.

Complementing Other Activities

You don’t have to give up your favorite workouts. BODYROK is designed to fit into your lifestyle. Whether you run, cycle, or lift weights, our classes can be the perfect complement to your established routines and the extra push your body needs to burn more calories and break through plateaus.

Long-Term Success

The best workout is the one you’ll stick with. BODYROK makes it easy to build lasting habits with motivating instructors, welcoming community vibes, and structured programming. It’s not just about dropping a few pounds; it’s about reshaping your body and sustaining it. And with a variety of classes, you’ll never get bored. Focus on your upper body with our Six Packs & Backs class, get it all in with ROK Your Body, or spend your session reverse training with Flow. 

Real Results: Weight Loss Success Stories from BODYROK’s Actual Members

Across our studios, members report feeling stronger, leaner, and more confident—many within just a few weeks of starting classes. While individual results vary, the common thread is consistent effort and commitment. 

Common Questions About Losing Weight with Pilates Classes

How Many Calories Does a Pilates Class Burn?

BODYROK reformer Pilates sessions, thanks to the intensity and resistance, can burn 400–600 calories in just 45 minutes. According to a 2020 study, traditional mat Pilates burns an average of about 170–250 calories per hour. Keep in mind that total calorie burn always depends on your own body weight, fitness level, and intensity.

How Often Should I Do Pilates to Lose Weight?

Aim for 3–5 BODYROK sessions per week to lose weight. Our classes are short enough to fit into a busy schedule, but intense enough to produce real results when done consistently.

How Long Does Pilates Take to Start Seeing Results?

Many members begin noticing improved tone and energy within 2–3 weeks, with visible body composition changes in 6–8 weeks, depending on diet and consistency.

Will Pilates Make Me Too Muscular?

Not at all. Pilates builds lean, elongated muscle, not bulk. BODYROK’s method creates definition without adding size, giving you that toned look.

How Does Pilates Compare to Other Weight Loss Exercises?

While cardio workouts like running may burn more calories per session, BODYROK’s Pilates format offers low-impact intensity blended with cardio and resistance training to strengthen your core, improve posture, and tone muscles, all with less risk for injury.

Is Reformer Pilates Good For Beginners?

Yes, reformer Pilates with BODYROK is a great place to start! Our instructors are here to help with form and modification tips for members of all fitness and experience levels. 

How Do I Sign Up for BODYROK’s Pilates Classes?

Head to our Studios page to find your local studio. Book online or call us directly to ask about class availability and introductory offers for new clients.

Start With BODYROK Today!

If you’re looking for a smarter, more sustainable way to lose weight and build strength, BODYROK is your answer. Our high-intensity reformer Pilates workouts help you burn calories, build lean muscle, and reshape your body—fast. With flexible class schedules and motivating instructors, it’s never been easier to take the first step.

Sign up today and experience what makes BODYROK one of the most effective workouts for weight loss and beyond.