Table of Contents
Summary: Comparing Mat and Reformer Pilates
A brief overview of the unique features and calorie-burning potential of each style.
Explore the fundamentals of mat Pilates, its benefits, and its calorie-burning potential.
Learn how the reformer machine enhances intensity and calorie burn in Pilates.
Calorie Burn: Mat vs. Reformer Pilates
Direct comparison of calorie burn, including a detailed table for easy reference.
A look at accessibility, intensity, cost, and other factors that set mat and reformer Pilates apart.
Which Is Better for Your Fitness Goals?
Guidance on choosing between mat and reformer Pilates—or combining both—for a balanced routine.
Conclusion: Both Have a Place in Your Fitness Plan
A summary of key points and actionable advice for incorporating Pilates into your workouts.
Summary
Pilates has become a go-to workout for building core strength, enhancing flexibility, and improving overall fitness. But when it comes to calorie burn, not all Pilates workouts are created equal. Mat Pilates and reformer Pilates are two popular styles that offer distinct approaches to the practice, with differences in intensity, equipment, and calorie-burning potential.
Mat Pilates relies on bodyweight exercises and requires minimal equipment, making it accessible and convenient. On the other hand, reformer Pilates incorporates a specialized machine that adds resistance, intensifying the workout and potentially boosting calorie expenditure.
In this article, we’ll compare the calorie-burning potential of mat and reformer Pilates, explore the unique benefits of each, and help you determine which style aligns best with your fitness goals. Whether you’re looking for a foundational workout or a more advanced, resistance-based session, this guide will provide the insights you need to make an informed decision.
What is Mat Pilates?
Mat Pilates is the foundation of the Pilates method, relying on a series of exercises performed on a mat using only your bodyweight. This minimalist approach emphasizes controlled movements, proper alignment, and a strong mind-body connection. It’s accessible to anyone, requiring little more than a comfortable mat and some open space.
1. How Mat Pilates Works
Mat Pilates focuses on building strength, flexibility, and endurance, primarily in your core muscles. It incorporates a mix of isometric holds, dynamic movements, and stretches to engage multiple muscle groups simultaneously. Common exercises include the Hundred, Roll-Up, and Leg Circles.
2. Calorie Burn Potential in Mat Pilates
The calorie burn in mat Pilates varies depending on factors like intensity and duration:
Beginner Sessions:
Focus on learning proper form and breathing, burning approximately 140–190 calories per hour.
Intermediate and Advanced Sessions:
Incorporate more challenging sequences and faster transitions, increasing the calorie burn to 200–300 calories per hour.
3. Benefits of Mat Pilates
Accessibility:
No equipment is needed, making it a cost-effective and portable option.
Core Strength:
Exercises heavily target the core, improving posture and stability.
Flexibility and Mobility:
Regular practice enhances muscle flexibility and joint range of motion.
Low Impact:
Gentle on the joints, making it suitable for people of all fitness levels.
Pro Tip: To maximize calorie burn in mat Pilates, focus on maintaining proper form and engaging your core throughout each movement. Adding props like a resistance band or Pilates ball can increase intensity.
What is Reformer Pilates?
Reformer Pilates takes the principles of traditional Pilates to the next level by incorporating a specialized piece of equipment called the reformer. This machine uses a sliding carriage, adjustable springs, and straps to add resistance to your movements, increasing intensity and engagement throughout the workout.
1. How Reformer Pilates Works
Reformer Pilates enhances the effectiveness of traditional Pilates by introducing resistance. Exercises can be performed lying down, sitting, kneeling, or standing, offering greater versatility. The adjustable springs allow you to modify resistance levels, catering to all fitness levels.
Common exercises include the Footwork Series, Long Stretch, and Leg Press.
2. Calorie Burn Potential in Reformer Pilates
The added resistance in reformer Pilates increases muscle activation, resulting in a higher calorie burn:
Beginner Sessions:
With moderate resistance and slower movements, you can burn 180–220 calories per hour.
Intermediate and Advanced Sessions:
Faster-paced workouts with higher resistance can burn 250–450 calories per hour.
3. Benefits of Reformer Pilates
Increased Intensity:
Resistance from the reformer boosts calorie burn and muscle engagement.
Full-Body Workout:
Targets more muscle groups compared to mat Pilates due to varied positions and movements.
Progression Opportunities:
Adjustable resistance and advanced exercises allow for continuous challenges.
Improved Posture and Alignment:
The machine’s design encourages precise movements, promoting better posture.
Pro Tip: For maximum calorie burn, choose reformer classes that incorporate cardio-inspired movements like jumping on the reformer’s jumpboard.
Calorie Burn: Mat vs. Reformer Pilates
When comparing mat and reformer Pilates, the key differences lie in the intensity, resistance, and overall energy expenditure. Let’s break down how these factors influence calorie burn and the unique advantages each workout offers.
1. Calorie Burn Comparison
Reformer Pilates generally burns more calories than mat Pilates due to the added resistance and dynamic movements. Below are estimated calorie burns based on workout intensity:
2. Other Considerations
Accessibility:
Mat Pilates is easier to practice at home or on the go, requiring only a mat. Reformer Pilates requires access to specialized equipment, typically found in studios.
Intensity:
Reformer Pilates offers greater intensity through adjustable resistance, while mat Pilates allows more control for beginners.
Cost:
Mat Pilates is more cost-effective since it doesn’t involve expensive equipment or studio classes. Reformer Pilates can be a bigger financial commitment.
3. Which is Better for Calorie Burn?
If your primary goal is to burn calories, reformer Pilates has the edge due to its resistance-based intensity. However, advanced mat Pilates sessions with faster transitions can also be effective for calorie burn.
Pro Tip: For a balanced routine, combine both mat and reformer Pilates to maximize benefits. Use mat Pilates to refine technique and mobility, and reformer Pilates to boost calorie burn and build strength.
Other Differences to Consider
When deciding between mat and reformer Pilates, it’s important to look beyond calorie burn. Both forms of Pilates offer unique advantages that cater to different fitness levels, goals, and preferences. Here’s a deeper dive into the additional factors that might influence your choice.
1. Accessibility and Convenience
Mat Pilates:
Requires only a mat, making it a highly portable and cost-effective option. You can practice it at home, outdoors, or in group classes without needing specialized equipment.
Reformer Pilates:
Requires access to a reformer machine, which is typically available in studios or gyms. While reformers can be purchased for home use, they are an investment and require space.
2. Skill Level and Progression
Mat Pilates:
Ideal for beginners due to its emphasis on foundational movements and core engagement. It allows you to build strength and flexibility at your own pace.
Reformer Pilates:
Provides more progression opportunities as you advance, with adjustable resistance levels and a variety of exercises to challenge strength and coordination.
3. Intensity and Muscle Engagement
Mat Pilates:
Relies on bodyweight and gravity for resistance, which is effective but limited in intensity compared to reformer exercises.
Reformer Pilates:
Adds resistance through springs, requiring greater effort from stabilizing muscles and delivering a full-body workout with higher intensity.
4. Cost and Availability
Mat Pilates:
Free or inexpensive to practice, making it accessible to nearly everyone. Many online classes are available for at-home routines.
Reformer Pilates:
More expensive due to equipment and studio class fees. However, it offers a more guided and structured workout experience.
5. Variety of Exercises
Mat Pilates:
While versatile, it has fewer options compared to reformer Pilates, which allows for a wider range of motion and positions thanks to the machine's design.
Pro Tip: If budget or equipment availability is a concern, start with mat Pilates and incorporate reformer sessions occasionally to experience their added intensity and benefits.
Which Is Better for Your Fitness Goals?
Choosing between mat and reformer Pilates often depends on your individual fitness goals, preferences, and circumstances. Both styles offer incredible benefits, but each is better suited to specific objectives. Let’s explore how they align with common fitness aspirations.
1. When to Choose Mat Pilates
If You’re a Beginner:
Mat Pilates provides a great introduction to the principles of Pilates, focusing on core strength, alignment, and control without the need for equipment.
If You Want Flexibility and Convenience:
It’s easy to practice mat Pilates anywhere, making it ideal for those with a busy schedule or limited access to studios.
If Budget Is a Concern:
With minimal equipment required, mat Pilates is a cost-effective way to incorporate a comprehensive workout into your routine.
2. When to Choose Reformer Pilates
If You Want to Build Strength and Burn More Calories:
The added resistance in reformer Pilates intensifies the workout, helping you build lean muscle and burn more calories.
If You’re Looking for Variety:
Reformer Pilates offers a broader range of exercises and positions, keeping your workouts dynamic and engaging.
If You Have Specific Goals or Limitations:
Reformer Pilates can be adapted for injury rehabilitation or to target specific muscle groups more effectively.
3. How to Combine Both
For the best results, consider integrating both mat and reformer Pilates into your fitness plan:
Use mat Pilates to improve mobility, core strength, and foundational technique.
Incorporate reformer Pilates to enhance intensity, build muscle, and challenge your coordination.
Alternate between the two to prevent workout monotony and target a wider range of fitness goals.
Pro Tip: If you’re unsure which to start with, try a mat Pilates class to build confidence and transition to reformer Pilates as you advance in skill and strength.
Both Have a Place in Your Fitness Plan
Mat and reformer Pilates are both powerful tools for improving strength, flexibility, and overall fitness. While their calorie-burning potential differs, each style offers unique benefits that make them valuable additions to any workout routine.
Key Points Recap:
Calorie Burn:
Reformer Pilates typically burns more calories due to added resistance, but advanced mat Pilates can also be an effective calorie-burning workout.
Accessibility:
Mat Pilates is cost-effective, portable, and great for beginners, while reformer Pilates provides more intensity and variety, often requiring studio access.
Fitness Goals:
Choose mat Pilates for core strength, convenience, and foundational practice. Opt for reformer Pilates to boost intensity, build lean muscle, and burn more calories.
Ultimately, the best choice depends on your goals, fitness level, and access to equipment. For a well-rounded approach, combining both styles can provide the benefits of resistance-based reformer exercises and the simplicity of mat Pilates.
Pilates isn’t just about burning calories—it’s about fostering a stronger connection between your body and mind. Whether you roll out a mat at home or book a reformer class at your local studio, Pilates can help you achieve a balanced, energized lifestyle.
Pro Tip: Schedule mat Pilates for active recovery days and reformer Pilates for strength-building sessions to get the most out of your practice.
Related Posts:
Maximizing Your Pilates Workout: How to Burn More Calories Effectively: Practical tips to elevate your Pilates practice and burn more calories.
The Science of Pilates and Calorie Burn: What You Need to Know: Explore the science of energy expenditure in Pilates and its long-term benefits.
How Many Calories Does Pilates Burn? A Complete Guide to Maximizing Your Workout: Detailed breakdown of calorie burn and ways to maximize results with Pilates.