If you’re anything like me, your motivation to exercise goes from moderate (even enthusiastic) to almost nonexistent during the summer. Just recently, I’ve been skipping the gym and instead spending long weekends outside, picnicking in the park, and sleeping in hungover. I angrily canceled my monthly ClassPass membership after yet another disastrous waste of unused credits, a rare feat by my standards. And yet, when the option comes up of sitting in a sunny pub garden sipping an Aperol Spritz, I just can’t seem to get myself to exercise.
While there’s absolutely nothing wrong with taking time off exercise, I’ve definitely found that chronic lack of exercise has a negative impact on my sleep, energy levels, and mental health. So when I heard about a 15-minute Pilates class going viral on TikTok, I naturally got intrigued. If heading to a studio for a 45-minute strength-training class seems like a stretch, rolling out your mat at home might be the next best thing.
I wanted to see if the hype online was real, so I decided to take on a two-week challenge: 15 minutes of Pilates on my lunch break for 14 days. I’ve done a fair bit of Pilates before, but I also incorporated some beginner Pilates exercises to help me ease into it and see the benefits. The Benefits of Pilates.
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I Tried the 15 Minutes a Day Pilates Challenge – Here’s Why I Love It
What is Pilates?
If you’re a regular on TikTok, you’ll already know that Pilates is all about slow, controlled movements and is said to be great for strengthening your core.
But did you know that this multi-billion dollar method wasn’t developed in a Hollywood fitness studio – it actually dates back to World War I? Legend has it that German inventor Joseph Pilates came up with the genius idea while helping rehabilitate wounded soldiers in a hospital.
He called his method “Control Gee” and involved a series of muscle-stretching and strengthening exercises defined by six basic principles: focus, control, center, flow, precision and breath.
Today, the method combines around 50 simple, repetitive movements performed on mats, reformers and other equipment to strengthen the body while improving posture, balance and flexibility.
Why did I decide to try Pilates for 15 minutes each day?
I’ll confess: I used to think that Pilates needed to be done for long periods of time to be effective (think 45-minute sessions in an expensive central London studio), but I was wrong.
According to TikTok’s #pilatesprincess community, getting stronger, lengthening, and boosting your energy all requires just 15 minutes a day of at-home exercise, with many users raving about YouTube instructor Move with Nicole’s crash course Pilates classes, which are accessible for free on the platform.
With almost no rest between sets of movements, fans of the method claim that this length of time allows you to feel the full-body toning effects of Pilates super-fast.
@tashafranken ♬ Collide (Speed Up) – Justine Skye
The benefits of a 15-minute Pilates workout
From building a strong core to improving your posture, there are plenty of benefits not to be missed.
One 2016 Survey Just 16 Pilates sessions have been shown to have a positive effect on posture in healthy adults. British Journal of Sports Medicine The study pointed to the Pilates method’s ability to prevent injury and suggested that cross-training with Pilates could help prevent hamstring injuries common in elite soccer players.
“Pilates strengthens every muscle in your body, improving muscle capacity evenly and reducing muscle imbalances that increase the risk of injury,” says Holly Grant, founder of Pilates PT. “I believe Pilates helps you move better, feel more comfortable, and improve your performance in other areas of fitness.”
While you’ll definitely notice subtle changes to your body, many say Pilates is more than just a stay-fitting regimen: it’s rated highly online as a mind-body workout that leaves you feeling more confident and energized about your body.
“Pilates helps you move away from diet culture and think about how your body functions rather than how it looks,” agrees Grant.
“We encourage people to listen to their bodies, learn their anatomy and take the time to get fit – a stark contrast to the traditional fitness industry messaging that focuses on weight and clothing size.”
15 Minutes of Pilates Every Day – Results
Week 1
I decided to start my challenge with YouTuber Move With Nicole’s Full Body Express Workout. Despite the low-impact, no-equipment format, I mistakenly assumed it would be easy. Spoiler alert: I was sorely mistaken.
The session began with a minute of full-body stretches and quickly escalated into a grueling set of heel raises while squatting, after which Nicole led me through a sequence of donkey kicks and rainbow leg lifts that severely tested the strength and balance of my lower body.
Pilates focuses on core strength, so I was surprised to find that just five minutes of bicycle kicks and single-leg crunches had me noticeably trembling. By the end of the workout, I was sweaty and exhausted, but not knocked out. In fact, I felt super energized.
Working from home for most of the week, she quickly found that fitting in quick mat workouts between Zoom calls was much easier than spending hours in a studio. Sometimes she’d start her day with a workout before even making coffee. On busy mornings, she’d squeeze in a workout whenever she had free time, even if it was 9 p.m.
Liz tries Pilates at home
(Image courtesy of Liz Connor)
Week 2
The second week of the Pilates Challenge was a game changer for me. After getting the form right, I was able to successfully incorporate instructor Nicole’s breathing techniques.
Curiously, when I focused on taking long, deep breaths in conjunction with my movements rather than tensing my body, the exercise felt a lot less strenuous, and—I’m not sure if it was a placebo effect—my core felt stronger.
This week was packed with social events, including a friend’s birthday party, work get-togethers, etc. Normally I would skip any exercise and feel guilty afterwards, but I found it nearly impossible to skip a 15-minute class, since it takes up so much of my day.
Of course, the workout was still hard, but I knew it would be over soon so there was no excuse for slacking on my gym gear. I even managed to finish one class while waiting for dinner to cook in the oven, making good use of what would have been a free hour.
15 Minute Pilates Challenge: Verdict
I’m really impressed with how effective the Micropilates Challenge has been – not only has it helped me stay fit during busy periods, but I also feel stronger and more flexible than ever before.
The best thing about this challenge is without a doubt the flexibility. When we’re busy, exercise often feels like an unnecessary stress. Even if we can make it to the gym, our minds are filled with other things we have to do and we can’t fully relax.
I no longer have time to go to the gym, so I actually I look forward to these 15-minute sessions as a kind of refreshing break between tight writing deadlines. The short, focused workouts have left me super productive, clear-headed, energized, and ready to tackle the rest of my day.
If you’re looking at your packed Google Calendar right now and feeling a little overwhelmed by all the appointments, I highly recommend trying a 15-minute Pilates class.
From my experience, this is a great way to maintain fitness while also making plenty of summer memories with friends.
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