How Many Calories Does Reformer Pilates Burn?

Reformer Pilates combines strength training, flexibility, and controlled movement to improve overall fitness. The resistance from the Reformer machine enhances core engagement and helps build lean muscle.

But how many calories does it actually burn? The answer depends on intensity, duration, and individual factors like body weight and metabolism.

This guide explores the calorie-burning potential of Reformer Pilates and how to make your workouts more effective.

What Is Reformer Pilates?

Reformer Pilates uses a spring-based resistance machine to strengthen muscles, improve flexibility, and increase body awareness. Unlike traditional mat Pilates, the Reformer adds resistance and support to each movement, allowing for greater muscle activation and controlled motion.

This makes it an effective workout for all fitness levels, whether you're new to Pilates or looking for a more dynamic challenge.

How Is Reformer Pilates Different from Mat Pilates?

The main difference between Reformer Pilates and traditional mat Pilates is the use of equipment.

Mat Pilates relies on body weight and gravity, while the Reformer provides adjustable resistance and guided movement.

Key Benefits of Reformer Pilates:

• Increased Core Strength - The springs provide constant resistance, making core muscles work harder.

• Improved Flexibility - Controlled stretching with support enhances range of motion.

• Adjustable Intensity - Resistance settings allow for beginner-friendly sessions or high-intensity strength training.

The Reformer’s moving carriage and pulleys allow for deeper muscle engagement, improving posture, balance, and overall strength.

How Many Calories Does Reformer Pilates Burn?

Calorie burn in Reformer Pilates varies depending on workout intensity, session length, and individual metabolism.

Estimated Calorie Burn Per Hour:

A slow-paced Reformer session focused on technique and control burns fewer calories than an intense, fast-moving workout with resistance adjustments.

For comparison:

• A brisk walk burns 250-350 calories per hour.

• A cycling session burns 400-600 calories per hour.

While Reformer Pilates may not burn calories as quickly as high-intensity cardio, it builds muscle, which helps boost metabolism and improve long-term fat burning.

What Affects Calorie Burn in Reformer Pilates?

Several factors influence how many calories you burn in a session.

1. Workout Intensity

• Faster-paced sessions with shorter rest periods increase calorie burn.

• Adding higher resistance engages more muscles and boosts energy expenditure.

2. Body Weight & Muscle Mass

• Heavier individuals burn more calories due to increased effort.

• More muscle mass leads to higher metabolism and greater calorie burn at rest.

3. Duration & Session Structure

• A 30-minute session burns fewer calories than a full-hour workout.

• Full-body workouts use more energy than isolated movements.

4. Heart Rate & Aerobic Component

• Sessions that elevate heart rate (e.g., jump board exercises or continuous movement flows) increase fat burn.

• Controlled strength-based sessions may burn fewer calories during the workout but support long-term muscle development.

How to Calculate Calories Burned in Reformer Pilates

Several methods can help estimate how many calories were burned.

Using a Heart Rate Monitor

A heart rate monitor provides real-time data on how hard your body is working during a session. These devices track heart rate fluctuations, helping you gauge exertion levels and calorie burn.

How this helps:

• Personalizes workouts by showing how different resistance levels affect your body.

• Helps maintain ideal training zones for fat burning and endurance.

• Tracks progress over time, motivating you to push toward fitness goals.

For example, if your heart rate stays elevated during a session, you're likely burning more calories than during a slower-paced workout.

Using a Heart Rate Calculator

A heart rate calculator estimates calorie burn based on your age, weight, and heart rate during exercise. These tools help you understand how much energy you're using in each session.

Key factors that influence results:

• Workout duration - Longer sessions burn more calories.

• Intensity level - Higher resistance and faster movements increase calorie burn.

• Heart rate variability - Higher exertion levels lead to greater energy expenditure.

Wearable fitness trackers and smartwatches can also estimate calorie burn by factoring in heart rate data and movement patterns.

Using the Rating of Perceived Exertion (RPE)

The Borg Rating of Perceived Exertion (RPE) helps you assess workout intensity based on how hard you feel you're working.

How it works:

• Scale ranges from 0 to 10, where 0 means no effort and 10 represents maximum effort.

• A moderate Reformer Pilates session typically falls between 4 and 6 on the scale.

• A high-intensity session with advanced movements may reach 7 to 9.

Why RPE matters:

• Helps you adjust your workout without relying solely on fitness trackers.

• Prevents overtraining or undertraining by keeping intensity at the right level.

• Improves workout efficiency by ensuring each session aligns with your fitness goals.

If you feel your breathing and effort level increasing, you're likely burning more calories and engaging multiple muscle groups effectively.

Is Reformer Pilates Good for Weight Loss?

Yes. While it may not burn as many calories per hour as high-intensity cardio, Reformer Pilates builds lean muscle, which boosts metabolism and supports long-term fat loss.

How Does Reformer Pilates Compare to Other Workouts for Weight Loss?

While Pilates may not burn calories as quickly as cardio workouts, it strengthens muscles, improves posture, and enhances mobility, helping you stay active and injury-free.

How Often Should You Do Reformer Pilates for Maximum Calorie Burn?

To burn the most calories with Reformer Pilates, aim for 2 to 4 sessions per week. The ideal frequency depends on your fitness level, workout intensity, and recovery needs.

Consistency helps build muscle strength, improve posture, and enhance flexibility-all of which contribute to better movement and increased calorie burn.

How Often Can You Do Reformer Pilates?

Most fitness professionals recommend practicing Reformer Pilates 2 to 3 times per week for optimal strength, flexibility, and calorie burn.

Why this schedule works:

• Encourages muscle memory and strength gains.

• Allows adequate recovery while still maintaining progress.

• Helps track physical improvements and endurance over time.

Regular sessions lead to better posture, increased energy, and reduced injury risk, making Reformer Pilates an effective long-term fitness solution.

Can You Do Reformer Pilates Every Day?

Yes, but it’s important to vary intensity and allow recovery. Doing Pilates daily can improve endurance, but without proper rest, fatigue and injury risk increase.

Pros of daily Reformer Pilates:

• Strengthens core, posture, and flexibility over time.

• Keeps muscles engaged and movement patterns sharp.

Cons of daily practice:

• Without rest, muscles may become overworked, leading to slower recovery.

• Repetitive strain could reduce performance and lead to diminished progress.

How to balance daily workouts:

• Mix high and low-intensity sessions to avoid overtraining.

• Listen to your body: if you feel fatigued, opt for gentler movements or active recovery.

Tips for Maximizing Calorie Burn in Reformer Pilates

To burn more calories in each session, focus on intensity, resistance, and technique.

1. Incorporate High-Intensity Interval Training (HIIT)

Adding short bursts of high-intensity movements with brief rest periods can increase calorie burn and endurance.

Example HIIT variations:

• Jump squats on the Reformer, followed by 30 seconds of rest.

• High knees, then transition to slow, controlled leg presses.

• Burpees, followed by Pilates core engagement exercises.

2. Increase Resistance and Intensity

Adjusting resistance challenges muscles, leading to greater calorie burn.

Tips for increasing resistance safely:

• Start small: adjust resistance gradually to avoid strain.

• Focus on form: proper alignment ensures maximum muscle engagement.

• Challenge yourself: increase difficulty every few sessions.

3. Focus on Proper Form and Technique

Form matters. Without proper alignment, movements become less effective and can lead to compensation with the wrong muscles.

Benefits of focusing on technique:

• Activates deeper core muscles, increasing strength.

• Prevents injury, reducing strain on joints.

• Improves balance and coordination, making movements more fluid.

FAQ

Will increasing resistance always burn more calories?

Not always. Higher resistance builds strength, but calorie burn also depends on intensity, movement pace, and session duration.

Can Reformer Pilates alone help with weight loss?

While it burns calories and builds lean muscle, combining it with cardio and proper nutrition leads to better fat loss results.

Should I do longer sessions for more calorie burn?

Not necessarily. A 45-minute high-intensity session can be just as effective as a longer, lower-intensity workout.

Other Pilates Reformer blogs you may enjoy reading

• How Often Should You Do Reformer Pilates