Reformer Pilates and Weight Loss

If you're searching for this, you probably want a straight answer. Here it is: reformer pilates can absolutely support weight loss, but it's unlikely to be the single thing that gets you there.

Pilates isn't a high-calorie-burn workout in the way that running or HIIT training is. A 50-minute reformer class typically burns between 250 and 450 calories depending on the class intensity and your body weight. That's meaningful, but it won't outpace a poor diet on its own.

Where reformer pilates genuinely excels is in changing your body composition, your relationship with movement, and the habits that surround both. That's a more honest conversation than calories in versus calories out.

This is the part most articles skip. Weight loss and fat loss are not the same thing. You can lose fat and gain lean muscle simultaneously, which means the number on the scales barely moves while your body looks and feels completely different.

Reformer pilates builds lean muscle through resistance training. Muscle is denser than fat, so you become more toned and compact without necessarily getting lighter. Your clothes fit differently. Your shape changes. But if you're fixated on a number, you might miss the transformation happening.

This is why many people who start reformer pilates say they 'feel' the difference before they 'see' it on the scales. They're not imagining it. Their body composition is genuinely shifting.

Let's be specific. A standard reformer flow class burns roughly 250-350 calories. A higher-intensity class like our Athletics format can push that to 350-450 calories. These are estimates and vary by individual.

For comparison, a 50-minute run might burn 400-600 calories, and a HIIT class around 400-500. So reformer pilates is in the same ballpark as moderate cardio, not dramatically higher or lower.

The difference is sustainability. Many people can maintain a reformer practice for years without injury or burnout. The same isn't always true for high-impact training. Consistency over months will always beat intensity over weeks when it comes to lasting change.

Something that rarely gets discussed is how reformer pilates changes your behaviour outside the studio. When you invest time in moving well, you tend to eat better, sleep more consistently, and make choices that support your practice.

This isn't motivational fluff. It's a well-documented pattern. People who exercise regularly, especially in a structured, mindful way, tend to develop better habits across the board. The pilates class becomes an anchor that other healthy choices organise around.

At AORA, we see this constantly. Clients who start coming for the physical benefits end up making broader lifestyle changes that contribute far more to their overall health than any single workout could.

If weight loss is your primary goal, reformer pilates should be part of your approach rather than your entire approach. Combine it with sensible nutrition and perhaps some additional cardio if your schedule allows.

If you want to change how your body looks, feels and performs, and you want a sustainable practice you can maintain for years, reformer pilates is one of the best options available. The body composition changes are real and lasting.

Either way, it's worth starting. The people who get the most from pilates are the ones who stop obsessing over the scales and start paying attention to how they move, how they feel, and what their body can actually do.

• Reformer pilates builds lean muscle and changes body composition
• Calorie burn is moderate (250-450 per session) but sustainable
• Increased muscle mass raises your resting metabolism over time
• Consistency matters more than intensity for lasting results
• Pair with good nutrition for the best weight management outcomes