I have never practiced Pilates consistently. I do the occasional session and always feel good, but then I inevitably fall back into the usual routine of weightlifting and running.
In 2024, I decided to add some variety to my exercise routine and reached out to the team at fitness app Alo Moves to try something fresh.
My instructor, Bianca Wise, gave me something new. A hybrid of HIIT and Pilates, she promises, her sessions will give you “both cardio and strength training in just 10 minutes, and you’ll experience an immediate energy boost.”
This looked good so I put on my training gear and gave it a try.
How to do Bianca Wise’s 10-minute Pilates workout
This workout includes 8 exercises divided into 4 pairs. Each pair has an “Activity” exercise and an “Active Rest” exercise.
During the activity part, work continuously for 40 seconds. Each of these is followed by an active rest section where he performs 20 seconds of less strenuous movements to give him a bit of a breather.
To complete the workout, perform the following eight movement sequence on one side of your body and repeat on the other side.
Activity 1: Knee drive to toe tap
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- Begin in a lunge position with your right knee on the ground and your left foot forward, knees nearly at a right angle.
- Inhale and exhale as you stand up through your left heel and tap the toes of your right foot on the ground in front of you.
- Inhale and lower your right knee back to the floor. Repeat this for 40 seconds.
- To make this movement more difficult, instead of tapping your toes on the ground at the beginning of each repetition, bring your right knee toward your chest and take a small jump off your left foot.
Active Rest 1: Single Leg Multiplanar Reach
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- Get into a half-squat position and lift your right leg slightly off the floor.
- Extend your right leg out to the side and tap your toes on the ground, then bring your right leg back to the center, then extend it back and tap your toes again. Continue this for 20 seconds.
- To make this movement even more difficult, keep your balance by lifting your toes above the ground (rather than tapping your toes) in each position.
Activity 2: Kick some ass
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- Put your left foot forward and bend both knees slightly to take a staggered position.
- Put your weight on your left foot, swing your arms forward, and kick your butt with your right heel before returning to the starting position. Continue this for 40 seconds.
Active Rest 2: Lunge Reach
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- Get into a half lunge position with your left leg forward and your right knee about 1 foot off the floor.
- Alternate stretching your arms overhead and toward the ground next to your left foot, keeping your back flat at all times. Do this for 20 seconds.
Activity 3: From child’s pose to kneeling push-ups
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- Sit in a tabletop position with your hands, knees, and feet on the floor. Your knees should be directly below your hips, your hands should be below your shoulders, and your feet should be pointing straight behind you.
- Move your right knee back so it is slightly behind your left knee.
- Sit on your heels and stretch your arms out in front of you, as in child’s pose.
- From here, lift your hips and lean forward to perform a push-up.
- Switch between these two movements for 40 seconds.
Active Rest 3: Side Plank
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- Get into a high side plank position, distributing your weight between your left hand and the side of your left foot. Place your left hand directly under your left shoulder, hips turned to the side, and your body in a straight line from your head to your heels. He holds this position for 20 seconds.
- To easily perform this exercise, lower your left knee to the floor.
Activity 4: Commandos
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- Start in a high plank position with your weight distributed between your hands and toes, arms straight, and body in a straight line from head to heels.
- Brace your core, then lower your body, one arm at a time, to a low plank position resting on your forearms.
- Push your body up into a high plank, one arm at a time. Be careful not to twist your lower back at this time. Repeat this for 40 seconds.
Active Rest 4: Plank Hip Dips
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- Get into a low plank position, distributing your weight between your forearms and toes.
- Drop to the left until your hips are just above the ground, then return to the center and repeat on the right side. Continue this for 20 seconds.
What happened when you tried this Pilates workout?
This was unlike any Pilates workout I’ve ever done, and the lack of breaks made it more intense.
I tested my unilateral muscular endurance by focusing on the left side of my body for the first half of the workout and the right side for the second half.
For the first two combinations of exercises, you stayed in a squat or lunge position throughout, keeping constant tension on your quads, hamstrings, and glutes (the largest muscles in your thighs and butt). By the end, these muscles were feeling a burning sensation.
It was fun to try something different and move my body in a new way. For example, my regular training often consists of push-ups, and by making small adjustments to the position of my feet, I can strengthen my chest, shoulders, and obliques (the muscles that run up the sides of my abdomen). was able to increase the activation of And the arm.
I like that Wise works at regular intervals rather than a target number of repetitions. This allows anyone to work at their own pace, making the routine suitable for a variety of fitness levels. can’t believe it? Then give it a try.
my verdict
This “Pilates Endorphin HIIT” routine is described by Alo Moves as a fast-paced, full-body routine that boosts your energy.
If you’re short on time, this might be a good option, as it provides many of the strength and stability-building benefits of Pilates while also increasing your heart rate with the perks of aerobic exercise.
However, I would rather focus on a slower, more controlled Pilates practice.
My regular strength and CrossFit training includes high-intensity training, so when I do Pilates, I focus on the benefits you can’t get anywhere else, like improved mobility, coordination, and body awareness. I want to guess.
I also love Pilates, which strengthens my joints through a full range of motion. This will help prevent injuries during other activities. And I’ve found that a slow and purposeful practice works best for this.
Looking for more routines to try? We recommend a Pilates session for beginners that covers some of the basic movements you need to know.
Our guide to the best yoga mats will help you find the right support and grip for your at-home workouts.
