Is Reformer Pilates Good for Weight Loss? What to Expect and How to Train

You’ll see Pilates reformers from boutique studios to home gyms for one reason. They work.

Many people looking to lose weight are tired of strict diets or heavy exercises. So, they move towards the Pilates. It looks smooth and controlled, but don’t be fooled. The burn is real. Most people see its ease of doing and ask: is Pilates good for weight loss?

The short answer is yes, when done with proper form and consistency.

Reformer Pilates supports fat loss by building lean muscle, improving movement, and increasing daily calorie burn over time. It doesn’t feel like sprinting on a treadmill, but is not any less in the results. Yup, research support this idea.

In this guide, we’ll take a look at evidence of how Pilates reformers benefit and why they should be a part of your weight loss regime.

How Reformers Pilates Change Your Body?

Reformer Pilates trains the body as one unit. Every movement uses springs for resistance. This forces muscles to work through a full range while staying controlled. Your core stays active almost the entire session.

When you practise Pilates on a reformer, you engage deep stabilising muscles. These muscles support posture, balance, and joint health.  Over time, better movement efficiency means your body uses energy more effectively.

Means it will contribute to the weight loss without wear and tear.

Muscle Engagement and Lean Mass

Research shows resistance-based exercise increases lean muscle mass with visible results in obese women. Lean muscle burns more calories at rest than fat tissue. Reformer Pilates creates constant tension, which is ideal for muscle activation.

Unlike machines that isolate muscles, reformer bed Pilates uses compound movements. So, legs, glutes, arms, and core work together in the session. It raises overall energy demand of the body and adds to the fat reduction.

Calories Burned During Reformer Pilates

Yup, calories matter for weight loss, but context is more important we say.

Studies comparing Pilates styles show reformer sessions burn more calories than mat Pilates due to added resistance. Intensity, tempo, and exercise selection all play a role.

On average, a reformer session burns between 250 and 450 calories. Faster flows and jump board work push that higher. Slower strength-focused sessions also contribute by building lean muscle mass and reducing fat.

Session Type	Estimated Calories
Gentle flow	200–250 kcal
Moderate flow	300–350 kcal
Athletic flow	400–450 kcal

These numbers look modest, but the afterburn effects are huge. Muscle repair continues burning calories long after the session ends.

Is Pilates Good for Weight Loss According to Research?

Multiple studies have examined Pilates and body composition. Results consistently show reductions in body fat percentage and waist circumference. Participants also improved muscle tone and posture. So, Pilates is good for weight loss if you stick to it.

Pilates also improves insulin sensitivity and reduces stress markers. Lower stress supports better fat regulation and weight reduction.

Does Pilates Help You Lose Weight Long Term?

Research shows Pilates improves body awareness. People who practise regularly tend to make better movement and lifestyle choices. So, don’t just count the calories burned in a session but watch for long-term changes in your body.

They will come with building a routine you can maintain. Sustainability beats short-term extremes every time and is a healthier & safer approach for weight loss.

Best Reformer Pilates Exercises for Fat Loss

Exercises that use large muscle groups, involve full-body coordination, and keep the carriage moving raise heart rate. So, more fat get burned. Research on resistance-based Pilates shows these movements improve muscle activation and fat loss.

Effective exercises include:

Exercise	How to Perform	Muscles Worked	Why It Helps Weight Loss
Jump board Intervals	Lie on your back with feet on the jump board. Keep your spine neutral and core braced. Push off the board with both feet and land softly through the heels. Maintain a steady rhythm or perform timed intervals.	Glutes, quads, hamstrings, calves, core	Elevates heart rate while staying low impact. Mimics plyometrics without joint stress. Great calorie burn during pilates on a reformer sessions.
Standing Lunges on the Carriage	Stand with one foot on the moving carriage and the other on the platform. Hold the straps or foot-bar for balance. Bend both knees into a lunge, then press back to standing using your front heel.	Glutes, quads, hamstrings, core stabilisers	Challenges balance and strength together. Higher muscle demand increases energy use and improves functional strength.
Long Stretch Series	Start in a plank position with hands on the foot-bar and feet on the carriage. Keep your body in a straight line. Push the carriage back using shoulders and core, then return with control.	Core, shoulders, chest, glutes	Full-body engagement keeps muscles under tension. Research shows plank-based resistance work improves metabolic output.
Plank with Straps	Place feet in straps and hands on the platform. Hold a strong plank while moving legs slowly in and out or up and down. Keep hips level and core tight.	Deep core, hip flexors, shoulders	Increases core activation significantly. High muscle recruitment supports lean mass development and fat loss.
Mountain Climbers on the Reformer	Begin in a plank with feet on the carriage. Drive one knee forward at a time while keeping shoulders stable over the hands. Control the carriage movement.	Core, hip flexors, shoulders, glutes	Raises heart rate quickly. Combines strength and cardio, making it effective to lose weight.

These exercises turn reformer bed Pilates into a metabolic workout. As they build strength, challenge balance, and keep your body working continuously.

Why Flow Matters More Than Single Moves

Flow-based sessions keep rest minimal. This keeps heart rate elevated. Research shows circuit-style resistance training improves fat loss more than stop-start training.

A sample fat-loss reformer block includes:

• 60 seconds of jump board work
• 10–12 standing lunges per side
• 30–45 seconds long stretch plank
• 8–10 strap plank leg movements
• 30 seconds mountain climbers

Repeat the circuit two to three times depending on fitness level. Keep rest short and movement controlled. When sessions are structured this way, will Pilates help you lose weight becomes a clear yes. As consistent flow drives better energy expenditure.

How Often Should You Do Reformer Pilates?

Frequency depends on your goals. For weight loss, most studies suggest three to five sessions per week. It allows enough stimulus while supporting recovery. Pair reformer work with light cardio or sport activities, like walking, cycling, or pickleball, to improve adherence.

Weekly Training Example

A balanced week might look like this:

• 3 reformer Pilates sessions
• 1–2 cardio or sport sessions
• 1 full rest day

This structure supports fat loss without burnout. It also fits busy schedules.

Busting Common Myths About Reformer Pilates

Myth	Fact
Pilates is too easy to perform and don’t challenge the body at all.	Research comparing muscle activation shows high core engagement during reformer work.
Pilates are just like yoga with no fitness results.	Athletes use it for cross-training.
Pilates is only stretching for muscles.	Pilates Reformers provide progressive resistance similar to strength training.
Pilates will make you bulky	Pilates builds lean muscle fibres to improve tone without large size increases.

Sessions can be scaled easily. Spring tension, tempo, and range all change intensity. Pilates on a reformer adapts to any level and is extremely helpful for every fitness goal.

Tips to Maximise Weight Loss Results

Technique always comes first for the best results. Proper alignment will help the muscles work as intended and healthy habits will multiply the effects.

• Pair with proper nutrition and protein intake to support muscle repair.
• Get enough hydration to improve performance and recovery.
• Aim for moderate, consistent training, not extreme short-term efforts.
• Set realistic goals and work with consistency.
• Track progress over weeks, not days and be patient.
• Get your own equipment and setup a home gym for easy adherence.
• Buy a solid reformer or bench for safer and effective workouts.

Conclusion

So, will Pilates help you lose weight? Yes, when used consistently with smart habits.

Reformer Pilates builds lean muscle, supports fat loss, and improves movement. It’s not about quick fixes but sustainable progress. If you enjoy structured and controlled workouts, this one is for you. It also works well alongside other sports and training styles.

Need Quality Reformers Pilates to Lose Weight in Your Own Setup?

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At Trojan Fitness, we help Australians train on their terms.

We’re an Australian owned fitness store operated for over 16 years. We stock premium exercise gear, including Pilates Reformers, benches, and sports equipment for all goals.

All products come with nationwide warranty support. We ship Australia wide using trusted couriers, with door-to-door delivery and tracking. Need installation? We work with qualified installers across the country.

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