How Many Calories Does Pilates Burn? The Real Numbers Behind the Workout

How Many Calories Does Pilates Burn Per Hour?

The short answer: most Pilates sessions burn between 170 and 350 calories per hour. That's a wide range because calorie burn depends heavily on workout type, intensity, and individual factors.

Here's how the math works. Pilates has a MET (Metabolic Equivalent of Task) value of approximately 3.0 for mat work and 4.0–4.5 for reformer work. Using the standard calorie formula, that translates to:

Mat Pilates (1 hour):

• 120 lbs: ~170 calories
• 150 lbs: ~200 calories
• 180 lbs: ~257 calories

Reformer Pilates (1 hour):

• 120 lbs: ~230 calories
• 150 lbs: ~270 calories
• 180 lbs: ~320 calories

For context, walking at 3.5 mph burns roughly the same number of calories as a beginner mat Pilates class. Running at a 10-minute-mile pace burns about 360 calories in just 30 minutes, nearly double what an hour of Pilates delivers.

Pilates isn't designed to be a cardio workout. Its strength lies elsewhere.

How Many Calories Does 30 Minutes of Pilates Burn?

This is one of the most searched questions about Pilates calories, and the answer depends on what type of class you're taking.

30-Minute Mat Pilates:

• Beginner level: 85–100 calories
• Intermediate level: 100–120 calories
• Advanced level: 125–150 calories

30-Minute Reformer Pilates:

• Moderate intensity: 130–175 calories
• High intensity: 175–200+ calories

A study by Dr. Michele Olson found that beginner Pilates burns about 4 calories per minute, intermediate burns about 6 calories per minute, and advanced burns approximately 7.5 calories per minute. These numbers give you a reliable baseline for estimating burn across different session lengths.

One important note: research suggests that after 30 minutes of exercise, your elevated heart rate continues burning calories at a higher rate. So a 45-minute or 60-minute session doesn't just add more minutes, it compounds the calorie effect.

How Many Calories Does a Pilates Class Burn?

Most Pilates classes run 45–60 minutes. Here's what you can expect to burn in a typical class based on format:

Standard Mat Pilates Class (50–60 minutes):

• Beginner: 175–200 calories
• Advanced: 250–300 calories

Reformer Pilates Class (50–60 minutes):

• Moderate: 250–300 calories
• High intensity: 300–400 calories

Circuit-Style or Cardio-Infused Pilates (45–50 minutes):

• 300–500 calories (varies significantly by studio)

The ACE study found that even when participants felt they were working hard, and from a muscular standpoint, they were, they weren't achieving significant aerobic or calorie-burning benefits. The average heart rate during beginner Pilates was only 54% of maximum, below the ACSM's recommended 64–94% range for cardiovascular improvement.

Advanced Pilates brought heart rate up to about 62% of maximum, roughly equivalent to walking 3.5 to 4 miles per hour from an energy standpoint.

How Many Calories Does Hot Pilates Burn?

Here's where the data gets interesting, and potentially surprising.

Hot Pilates is performed in a heated room (typically 90–95°F with elevated humidity). Many people assume the added heat means more calories burned. The research suggests otherwise.

Sweating is a biological response to regulate body temperature. There's no direct correlation between how much you sweat and how many calories you burn.

A study comparing hot yoga to room-temperature yoga found that while heart rate increased in the heated room, actual calorie expenditure remained the same. Experts expect similar findings would apply to hot Pilates.

Estimated Hot Pilates Calorie Burn (60 minutes):

• 120 lbs: ~170 calories
• 150 lbs: ~200 calories
• 180 lbs: ~257 calories

These numbers are essentially identical to regular mat Pilates. The heat may make the workout feel harder, but it doesn't meaningfully increase caloric output.

That said, hot Pilates classes often incorporate higher-intensity movements, squats, lunges, and faster transitions, which can bump calorie burn into the 250–350 range regardless of room temperature. The intensity of the movements matters more than the heat.

Pilates vs. Other Workouts: Calorie Comparison

Putting Pilates in context helps clients understand where it fits in a balanced fitness routine.

Calories Burned Per Hour (150-lb person):

Pilates lands in the low-to-moderate range for calorie expenditure. It's comparable to walking at a brisk pace or doing light strength training. It doesn't compete with running, cycling, or HIIT for pure calorie burn.

But here's the thing, calorie burn during a workout is only part of the equation.

Why Calorie Burn Isn't the Full Picture

Pilates contributes to weight management in ways that don't show up in per-session calorie counts.

Increased Muscle Mass

Pilates builds lean muscle, particularly in the core, glutes, and stabilizers. Muscle is metabolically active tissue, it burns more calories at rest than fat. Over time, increased muscle mass raises your basal metabolic rate, meaning you burn more calories throughout the day, even when you're not exercising.

Improved Movement Efficiency

Better body awareness and movement quality translate to better performance in other workouts. Clients who do Pilates often find their running form improves, their lifting mechanics get cleaner, and they can train harder with less injury risk.

Stress Reduction

Chronic stress elevates cortisol, which can promote fat storage and increase cravings. Pilates, especially when practiced mindfully, can help regulate the nervous system and lower stress hormones. This indirect benefit supports weight management in ways that don't appear on a calorie tracker.

Long-Term Adherence

The best workout for weight loss is the one you'll actually do consistently. Pilates is low-impact, joint-friendly, and sustainable. Many people can practice it 4–5 times per week without burnout or injury, a frequency that's difficult to maintain with high-impact training.

Pilates lands in the low-to-moderate range for calorie expenditure. It's comparable to walking at a brisk pace or doing light strength training. It doesn't compete with running, cycling, or HIIT for pure calorie burn.

But here's the thing, calorie burn during a workout is only part of the equation.