Since Pilates is low intensity, it’s fine to do every day. But you don’t have to do it that often, and adding in other resistance and cardio workouts can help you build a balanced workout regimen.
The experts we talked to suggested starting with Pilates sessions twice a week, ideally after tougher strength-training workouts. “Pilates can be a great recovery from heavy resistance training,” Barnett says. “They complement each other really well.”
According to Cleveland Clinic, one of the reasons founder Joseph Pilates developed his namesake exercise program in the early 20th century was for recovery and injury prevention for dancers.
Beyond the Pilates and resistance training, Barnett says to weave in zone 2 cardio workouts. According to theAmerican Council on Exercise (ACE), zone 2 is medium-intensity cardio exercise that makes it somewhat difficult to talk comfortably but can be sustained for a moderate amount of time (think bike riding, swimming, walking briskly, or jogging slowly).
The following workout plan from Barnett incorporates the recommended 150 minutes of moderate-intensity aerobic activity plus two strength training sessions each week, according to theAmerican College of Sports Medicine and U.S. Department of Health and Human Services (PDF) physical activity guidelines for adults.
Barnett suggests aiming for 60 minutes for the strength training workouts, focusing on all the major muscle groups. But if that amount of time feels like too much, start with a shorter workout and build up to it if you can.
Feel free to adjust the plan below to your fitness level. If you’re a beginner or getting back into it after a break, take your time building up. Also, it’s always a good idea to consult a fitness professional as the best exercise program is tailored to your specific needs, Barnett says.
Ready? Let’s go.
Week 1
Day 1 Strength or resistance training
Day 2 30 minutes Pilates plus 30 minutes cardio
Day 3 45 minutes cardio
Day 4 Strength or resistance training
Day 5 30 minutes Pilates plus 30 minutes cardio
Day 6 45 minutes cardio
Day 7 Rest
Week 2
Day 1 Strength or resistance training
Day 2 30 minutes Pilates plus 30 minutes cardio
Day 3 45 minutes cardio
Day 4 Strength or resistance training
Day 5 30 minutes Pilates plus 30 minutes cardio
Day 6 45 minutes cardio
Day 7 Rest
Week 3
Day 1 Strength or resistance training
Day 2 30 minutes Pilates plus 30 minutes cardio
Day 3 45 minutes cardio
Day 4 Strength or resistance training
Day 5 30 minutes Pilates plus 30 minutes cardio
Day 6 45 minutes cardio
Day 7 Rest
Week 4
Day 1 Strength or resistance training
Day 2 30 minutes Pilates plus 30 minutes cardio
Day 3 45 minutes cardio
Day 4 Strength or resistance training
Day 5 30 minutes Pilates plus 30 minutes cardio
Day 6 45 minutes cardio
Day 7 Rest