Blending the controlled movements of Pilates with the energizing pace of high-intensity interval training (HIIT) creates workouts that challenge both your body and mind. The unique combination of HIIT Pilates enhances your strength, endurance and mobility in a single, streamlined session – helping you redefine your physical and mental wellbeing.
More and more people are turning to high-intensity Pilates to build strength, improve cardiovascular fitness and stay mobile. So, if you’ve found it hard to balance flexibility, resistance and cardio in your routine, this combined approach can simplify things – and help you reach your fitness goals.
Want to know more? Read on to explore what HIIT Pilates is, how it can benefit you, and what to expect from full-body HIIT Pilates workouts at Vaura.
What is HIIT Pilates?
High-intensity Pilates brings together the dynamic bursts of HIIT with the controlled strength and stability work of both mat and reformer Pilates.
It’s a blended approach that challenges your muscles in new ways – pairing powerful, timed intervals with focused, low-impact movement to help build endurance, improve control and awaken new muscles.
HIIT Pilates is designed to support strength, tone, mobility and flexibility – while also getting your heart rate up. By combining intervals with the precision of Pilates movements and minimizing rest between sets, HIIT Pilates is a style of training challenges you from start to finish.
HIIT Pilates benefits
As separate forms of exercise, HIIT and Pilates offer great advantages for the body. But what about when you combine the two?
Keep reading to explore the benefits of high-intensity Pilates.
Burns more calories
HIIT is renowned for enhancing fat burning both during and after workouts by giving your metabolism a boost1. Combining interval training with Pilates is also effective for maintaining lean muscle mass, which allows your body to burn more calories – even while at rest2.
By combining Pilates and HIIT you create a powerful workout that blasts through calories while toning and strengthening. To maximize your results, consider how many times a week you should do Pilates to suit your goals and lifestyle.
Improves cardiovascular health
Cardio exercise is an energizing element of all good HIIT Pilates workouts – and it also plays an important role in supporting a healthy heart and lungs3.
High intensity Pilates is a fantastic option for those who usually favour low-impact workouts or resistance training. This dynamic fusion of movements gets your heart rate up while still being gentle on the body – and incorporating HIIT Pilates into your routine can help boost your cardio health and overall fitness.
Builds full-body strength, mobility, and flexibility
While a HIIT-only routine can be incredibly effective, it’s important to balance it alongside exercises that support joint and muscle health. By considering how Pilates changes your body, you’ll see that maintaining muscle and bone density becomes crucial for injury prevention as you age4.
By combining Pilates with HIIT, you not only build strength but also enhance your posture, flexibility, balance, and mobility. This holistic approach ensures that you safeguard your body – all while enjoying a complete and invigorating workout.
It’s more efficient
Regular physical activity is vital for supporting long-term health and wellbeing. For adults aged 18 to 64, it’s recommended to engage in at least two and a half hours of moderate-intensity exercise – and two days of strength training – each week5.
While these goals may seem ambitious, full-body Pilates workouts provide an enjoyable way to meet them. By blending cardio and strength training in one dynamic workout, you can efficiently target multiple areas of your body and feel empowered to achieve your weekly fitness objectives.
Sample full-body high-intensity Pilates workout
Ready to elevate your fitness by combining Pilates with HIIT?
Below we’ll provide you with a quick example of a Pilates HIIT workout, using a variety of exercises we include in our full 50-minute Vaura classes.
Warm-up (5 minutes):
- Cat-cow stretch (one minute)
- Arm circles (one minute)
- Reformer footwork (three minutes)
Circuit one (5 minutes) – repeat two times:
- High knees (30 seconds)
- Reformer plank (30 seconds)
- Reformer side plank with leg lift (30 seconds each side)
- Squat jumps (30 seconds)
Circuit two (5 minutes) – repeat two times:
- Burpees (30 seconds)
- Reformer push-ups (30 seconds)
- Reformer leg circles (30 seconds)
- Mountain climbers (30 seconds)
Cool down (5 minutes):
- Seated forward fold (one minute)
- Reformer figure four stretch (one minute each side)
- Child’s pose (two minutes)
Is HIIT Pilates suitable for beginners?
Absolutely! HIIT Pilates is a versatile workout that can be adapted to suit all fitness levels. At Vaura, we recommend starting with our signature Total class.
For anyone new to HIIT Pilates workouts, the key is simply to start at your own pace. You’ll likely be activating some muscles that aren’t used to this type of training, which may make some movements feel unfamiliar. Plus, you’ll be learning to use specialist equipment (such as a reformer machine).
As you practice, though, you’ll become more confident – then you can start to up the intensity and complexity of the exercises.
Is HIIT Pilates safe during pregnancy?
HIIT Pilates isn’t recommended during pregnancy, as its intensity can place added stress on your body at a time when safety and support are key.
Pregnancy Pilates offers a gentler, more purposeful approach – as it features slower, controlled movements to build strength without placing unnecessary strain on your core or joints. Pilates designed specifically for pregnancy – like our Nurture class – focuses on gentle exercises that support your body and the changes it’s going through. This mindful approach also helps lay the foundation for postpartum Pilates, where appreciating and reconnecting with your body is the focus.
HIIT vs Pilates: is Pilates or HIIT better?
Both HIIT and Pilates offer unique benefits. One isn’t ‘better’ than the other – there’s only what’s best for you and your unique fitness needs and goals.
If you want to develop your core strength, posture and long-term mobility, opt for traditional Pilates.
If you want to elevate your cardio fitness and torch some extra calories, HIIT exercise is an excellent choice.
The best part? You don’t even have to choose! High-intensity Pilates combines the functional benefits of low-impact workouts with the body composition improvements of dynamic cardio. And you can try it all at Vaura!
High-intensity Pilates allows you to experience the best of both worlds – so why not bring a friend? If you’re new to Pilates or are looking for some extra support with your routine, read up on the top seven benefits of exercising with a friend next.
1https://www.vu.edu.au/about-vu/news-events/news/high-intensity-interval-training-can-help-burn-more-fat
2https://www.everydayhealth.com/fitness/factors-that-can-affect-how-many-calories-you-burn/
3https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-programs
4https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6261527/
5https://www.cdc.gov/physicalactivity/basics/age-chart.html