Is 20 Minutes of Pilates a Day Enough? (2024)

Is 20 Minutes of Pilates a Day Enough? (1)

We could all use some more Pilates in our lives—but do we have the time? Most of us think we don’t. The result? A lot of aspiring Pilates students never make it to the mat. If you want to set a sustainable Pilates goal for yourself, you might be wondering… Is 20 minutes of Pilates a day enough to get results? The short answer is… absolutely! Keep reading to learn how to incorporate 20-minute Pilates challenges into your routine for a consistent and beneficial Pilates practice.

Is 20 Minutes of Pilates a Day Enough?

Typically, experts recommend Pilates students practice three to four times a week for a full 45 minutes. This is because Pilates isn’t just a physical exercise, but also a workout for your mind. Practicing for longer makes it easier to fully connect to your breath and reap the major benefits of the Pilates mind to body connection. Delving into those deeper workouts also makes it easier to build up your endurance and achieve fluidity in your movements.

That being said, a longer class isn’t the only way to gain the benefits of Pilates. The reality is that most of us don’t have the time for full workouts. When you add up the time it takes to get ready, commute to a studio, and shower afterward, the whole ordeal usually takes around 2 hours. That’s 2 hours too many!

One way to combat this time-suck is to set up your own home Pilates studio. It’s surprisingly easy to do—all you technically need is a Pilates mat and a good virtual Pilates program. The switch from in-studio to at-home Pilates means you can work out whenever and for however long you want, making Pilates much easier to integrate into your life and routine.

But we’re getting side-tracked. Is 20 minutes of Pilates a day enough? If you’re following the right workouts, absolutely! 20-minutes a day is plenty to get you in Pilates shape. And if the alternative is not doing Pilates at all, then it’s even better (you gotta work with what you’ve got).

The key to Pilates is consistency, so if you’re able to develop a fruitful Pilates routine around quick 20-minute workouts, you’ll be on your way to your dream Pilates bod in no time. Commit to a 20-minute Pilates practice regularly, and you’ll see improvements in your overall fitness and focus. And yes, Pilates, unlike weight lifting or some other exercises, is safe to do every day!

How To Maximize Your 20-Minute Pilates Workouts

You asked, and we answered. Yes, 20 minutes of Pilates a day is enough to get Pilates fit. But before you google any old Pilates workout and roll out your mat, you need to make sure you build your 20-minute Pilates routine around high-quality at-home videos! Especially because you’re shortening the traditional Pilates class length, it will be key to find at-home videos that are balanced. We don’t want you to accidentally only focus on one or two areas of the body, that would be very un-Pilates of you!

A great place to start is with Pilates Master John Garey, who has put together a full library of 20-minute Pilates workout videos. John Garey TV instructors are fun, precise, and know what they’re doing! John Garey offers it all, from Pilates mat workouts to Pilates reformer challenges. Take your pick from the options below to get started on your 20-minute daily Pilates routine. If you’re feeling a little lost, learn the benefits of Pilates and Pilates reformer workouts.


To get started, check out John Garey’s 4-week 20-minute fitness challenge. This is a great option to get you started on your Pilates journey. Following John Garey TV videos means you don’t have to jump and skip between unsequenced Youtube videos that don’t target all your muscles equally to give you that full workout.

Week one will take you through workouts for the upper body, glutes, core, full-body strength, and of course, some cardio. In week two, you’ll take it up a notch with some high-intensity strength and medicine ball strength. Week three and four? You’ll have to check it out to find out! Oh, and if you get really into it, there are some bonus workouts available for you to try. And don’t forget that if you’re feeling like you need more, feel free to do 2 or 3 workouts in one day. Pilates is fun, so don’t get bogged down in the “rules”!


These 20-minute Pilates mat workouts are great for all levels and only require one piece of equipment: a Pilates mat! Psst, it doesn’t even really need to be a “Pilates” mat. If you practice yoga or have a mat for other kinds of fitness, that’ll do! Just plop open the computer, sign in to your John Garey TV account, roll out your mat, and 20 minutes later, you’re done!

Need a mat? Try our favorite XL fitness Pilates mat. It’s amazingly large.


If you’ve got a Pilates Reformer at home as part of your at-home Pilates studio, choose from these 20-minute Pilates Reformer workouts for a quick daily Pilates boost. Pick from your level of difficulty to get the right workout—but if you ever find yourself in a “too challenging” virtual class, just modify and do your best.

As a quick reminder, Pilates reformer classes, like Pilates matt classes, are all about resistance. The main difference is that Pilates reformer classes employ strings for resistance instead of body weight. But you can still control the resistance level by attaching different amounts of strings and using different sized strings.

Interested in getting your own Pilates Reformer? Check out our favorite Pilates Reformers (we use these ones in our classes!).


A Pilates Chair is another great tool to boost your Pilates workouts. Like the Pilates Reformer, Pilates Chairs add difficulty to your Pilates workouts. Based on how difficult you want it to be, you can adjust the chair’s strings and pedals. Some muscle groups are easier to access on the chair than on the mat, so if you’re invested in getting those hard-to-target muscles, and quick, you’ll love these 20-minute Pilates chair workouts.

We have a favorite Pilates Chair too! Check out the EXO® Chair from Balanced Body®.


Even the benefits of Cadillac workouts can be felt after just 20 minutes! What’s a Cadillac? It’s what you get when you add a Pilates Tower to a Pilates Reformer! This contraption allows you to hang upside down, lift yourself up, and perform any and all Pilates poses. Ready to workout? Try a Cadillac 20-Minute Workout.

Intrigued by the Cadillac? Learn more about all the Pilates equipment you need for a full at-home studio.

Come On… You Have 20-Minutes

One of the biggest benefits of a 20-Minute workout is you have no excuse! Most of us can squeeze in a 20-minute workout. But just because it’s quick, doesn’t mean it’s not hard! When you try these exercises, make sure you remember to concentrate and be mentally present throughout the poses. Focus on controlling every body movement, so you’re not just flopping from pose to pose. That’s a sure way to get injured, and to not get the Pilates benefits! Focus on centering your body during the exercises, so you’re not lopsided. And think, precision and fluidity!

Looking for More? John Garey Has All the Workouts

Some of us just can’t get enough Pilates—or at least, that’s how Pilates Master John Garey feels. If you’ve gotten through all of John Garey’s 20-minute workouts (wow!) or are just looking for your next Pilates challenge, there are more workouts to discover at John Garey TV. Get every kind of Pilates workout you’ll ever need with John Garey TV, all from the comfort of your home. But don’t confuse comfort with laziness—these classes will push you to your physical limit! If you’re not sure where to start, take our Pilates quiz to find the best Pilates challenge to fit your lifestyle.

Is 20 Minutes of Pilates a Day Enough? (2024)


Is 20 Minutes of Pilates a Day Enough? ›

The answer to that question depends on the results you're hoping to achieve. Twenty minutes of Pilates a day may be beneficial, especially for beginners, if you're going from no movement to some movement. But, depending on where you are, it may not be enough to lose weight on its own.

Will 20 minutes of Pilates a day make a difference? ›

If you're following the right workouts, absolutely! 20-minutes a day is plenty to get you in Pilates shape.

How many minutes a day should I do Pilates to see results? ›

20 minutes of Pilates allows you to get a good burn in without wearing out your body. Of course, increasing the length of your workouts will offer better results, and making the most of those 20 minutes on a reformer will as well.

What is better, Pilates or walking? ›

Significantly higher carbohydrate metabolism was used during Pilates compared to walking (p < 0.05). Conclusion: The cardiopulmonary responses to a single Pilates session are similar to walking at a speed of 3.2 kph but lower than walking at 4.8 kph.

Does 15 minutes of Pilates make a difference? ›

It's a great way to practice Pilates at home

I genuinely felt like I had challenged my muscles after the 15 minutes was up and the feelings in my muscles compared to how I have felt coming out of a 45 minute traditional Pilates class before.

What can 20 minutes of Pilates do? ›

“Even 20 minutes a day can help because pilates activates muscles and wakes things up,” says Helen O'Leary, physiotherapist and director of Complete Pilates. “It also helps you build body awareness, and the best way to do this is little and often.

Is 20 minutes of Pilates enough to lose weight? ›

If you're ready to develop core strength, postural alignment and a toned physique, Looney's 20-minute, at-home Pilates workout will take your weight-loss workouts to the next level. Although fat burn isn't the focus of Pilates, this workout will help with building muscle definition.

Is it better to do Pilates in the morning or at night? ›

There is no 'best' time to do Pilates. Showing up at all is the best thing you can do. You don't need to change your routine, you just need to find the best time for you. You may find that keeping a consistent schedule helps you show up and makes your body feel prepared.

Why am I not seeing results from Pilates? ›

One of the main reasons you may not be feeling or seeing the results of your Pilates workouts is your consistency, or lack thereof. While you may be getting some benefits from yo-yoing from 5 classes one week, to a two week break, you'll find far greater results from building a solid foundation from the get go.

Can 10 minutes of Pilates a day make a difference? ›

Using deliberate movements, Pilates provides deep muscle engagement. Simply by using your own resistance, 10 minutes a day of Pilates can greatly strengthen your muscles, improve your flexibility and benefit your overall physical well-being.

Is Pilates alone enough exercise? ›

It's possible to strengthen, improve flexibility, and sculpt with Pilates—but as we'll soon see, it's typically not enough on its own to achieve significant muscle gains. At any rate, Pilates helps to maintain muscle since it's a form of resistance training, Aditi notes.

What is better than Pilates? ›

The same goes for back squats and other compound movements. All in all, strength training provides more significant benefits than Pilates. It's just as effective for building core strength, engages more muscles, and makes you stronger overall.

What is the most effective form of Pilates? ›

Reformer Pilates

Reformer Pilates, as suggested, uses the Pilates reformer machine. It is arguably more intense and dynamic than a mat Pilates class as the machine is designed to add resistance to each of the Pilates exercises.

How many calories can you burn in 20 minutes of Pilates? ›

Additionally, the results showed that you would burn 4 calories per minute with a beginner Pilates workout, 6 calories per minute, and 7.5 calories per minute with intermediate and advanced Pilates workouts, respectively. That's 240 to 450 calories burned every 60 minutes.

What happens to your body if you do Pilates every day? ›

One of the best things about doing Pilates every day is that you'll quickly start to see improvements in your form. This is due to the fact that you'll become more familiar with the correct way to do each exercise, and your body will start to automatically follow these movements. You'll avoid injuries.

Are two 15-minute walks as good as one 30-minute walk? ›

Try to walk for 30 minutes each day; it's an an attainable goal and easy to remember. This can be one 30-minute walk, two 15-minute walks, or three 10-minute walks; each minute of physical activity contributes to meeting your daily goal.

How many calories will 20 minutes of Pilates burn? ›

Additionally, the results showed that you would burn 4 calories per minute with a beginner Pilates workout, 6 calories per minute, and 7.5 calories per minute with intermediate and advanced Pilates workouts, respectively. That's 240 to 450 calories burned every 60 minutes.

How much Pilates do you have to do to see a difference? ›

If you really want to notice a difference in how you feel from doing Pilates, Anna recommends doing it at least three times a week.

How many minutes of Pilates a day to lose weight? ›

How Many Minutes of Pilates a Day to Lose Weight? To lose weight, you must practice Pilates for at least 50 minutes daily (3 times a week).

How many times a week should I do Pilates to see a difference? ›

In conclusion, Pilates is an excellent way to achieve your fitness goals, and the ideal schedule will depend on the type of Pilates you are doing and your fitness level. But if you're looking to see real results, aim to attend classes three to four times per week or up to five times a week if using a Pilates reformer.


Top Articles
Latest Posts
Article information

Author: Nathanael Baumbach

Last Updated:

Views: 6634

Rating: 4.4 / 5 (55 voted)

Reviews: 86% of readers found this page helpful

Author information

Name: Nathanael Baumbach

Birthday: 1998-12-02

Address: Apt. 829 751 Glover View, West Orlando, IN 22436

Phone: +901025288581

Job: Internal IT Coordinator

Hobby: Gunsmithing, Motor sports, Flying, Skiing, Hooping, Lego building, Ice skating

Introduction: My name is Nathanael Baumbach, I am a fantastic, nice, victorious, brave, healthy, cute, glorious person who loves writing and wants to share my knowledge and understanding with you.