If you prefer a quick workout or you only have 30 minutes or less to spare, is 20 minutes of Pilates enough to boost your overall fitness and health?
It’s a fair question: Pilates is everywhere now, with celebrities like Victoria Beckham, Harry Styles and Maya Jama having been spotted attending classes. Reformer Pilates Class. Research, like this 2023 ReviewThe study also backs up the many benefits of Pilates. And for good reason. The review’s researchers noted that Pilates can help improve balance, increase breathing rate, and reduce pain, as well as tone and strengthen the body and increase flexibility and mobility. The study even suggests that Pilates may improve your overall quality of life. But how much Pilates is enough? And is a 20-minute Pilates workout just the right amount to reap the benefits?
To get to the bottom of this common question, we spoke to two Pilates experts and dug into the latest research so you don’t have to. Keep scrolling to refresh your Pilates knowledge and find out how many times a week you should do this workout to improve your strength and health.
Also, be sure to check out our expert guides. What is Pilates?the best Pilates Exercises What you can do at home and how to do it Pilates for Beginners.
Is 20 minutes of Pilates enough? A science-based guide
What is Pilates and where did it originate?
Mat Pilates is a form of exercise that focuses on strengthening the core, improving flexibility, and enhancing whole-body awareness. Simply put, it involves “performing a series of controlled movements and postures on a mat, often incorporating breathing techniques, to promote wellness in the mind and body.” Paola di Lanzoan OG wellness guru. Paola’s Body Bare I will explain.
Contrary to what Instagram and TikTok’s For You pages might lead you to believe, Pilates isn’t new. Its history dates back to the 20th century, when German physical trainer Joseph Pilates first developed this low-impact, highly effective workout method.
“Joseph Pilates created the exercises to rehabilitate wounded soldiers during World War I, then refined the technique in America, opening a studio in New York City in the 1920s,” Di Lanzo recalls. “Initially called Control G, his method emphasized the mind-body connection and the importance of precise, controlled movement.”
How many times a week should I do Pilates training?
If there’s one thing we can all agree on, it’s that everyone is different and every body is different, so what works for you may not necessarily work for someone else.
For example, researchers in this field 2016 Survey Thirty-four sedentary young women were asked to take one 60-minute Pilates class once a week for 10 weeks. At the end of the 10 weeks, researchers found improvements in muscle mass, flexibility, balance, core and abdominal strength. However, the same review noted that while it may help sedentary young women overcome the “no time” excuse, this level of activity “falls below the level of physical activity required for health.”
More recent 2024 12-week studyA study looking at the effects of mat Pilates training on blood pressure in older adults with hypertension found that practicing Pilates for 60 minutes three times a week could “significantly reduce blood pressure” and increase blood flow.
As you can see, how many times a week you should do Pilates training will depend on your health and fitness goals. But the bottom line is that if you want to see results from your Pilates classes and meet the NHS recommended daily activity targets, Physical Activity GuidelinesHeartCore founder Jessie Blum recommends moving at least two to three times a week if possible, combining mat and reformer workouts to “stimulate your mind and body in different ways throughout the week.” “Because Pilates is low-impact, you don’t need as much recovery time between sessions,” she points out.
Di Lanzo agrees, suggesting that two to three Pilates sessions per week is optimal. “This will allow you to build strength, increase flexibility and improve overall body awareness without overtaxing your muscles,” the Pilates pro explains. “Consistency is key, and incorporating Pilates into your regular fitness routine will noticeably improve your posture, core stability and overall health.”
@laurenknott_fit ♬ Original Sound – Lauren Knott | Online Coach
What is the ideal length of time to train?
In an ideal world, you’d have the time, energy and motivation to build up to 75 minutes of vigorous exercise, or 150 minutes of moderate exercise, per week, as highlighted by NHS guidelines.
So, your Pilates Workout According to Di Lanzo, 45 minutes to an hour is the magic number: “This amount of time allows you to adequately warm up, perform a variety of exercises that target different muscle groups, and cool down effectively,” she says. “A session of this length provides a well-rounded workout, builds strength and reduces fatigue.” Increases flexibilityand improves overall body awareness. But more importantly, [45 minutes to an hour] “I get to spend some time alone, without my phone or any distractions.” A real win.
Bloom’s classes at Heartcore are 60 minutes long, although some workshops are 90 minutes long. “This time allows for a fulfilling experience for both body and mind; you can warm up and ease into the Pilates movements, and you can stretch and reflect on your movements after a full workout,” Bloom adds.
So what does the research say? study And in 2023 article They suggest that two to three one-hour sessions per week for 12 weeks are needed to improve abdominal strength, endurance, and hip and shoulder mobility.
Still not sure where to start? Check out our guide Pilates for Beginners Or talk to an expert to find a training plan that works for you.
So, is 20 minutes of Pilates per week enough?
To answer this question in three words, it would be: can That’s all that matters – it essentially depends on your current fitness program, activity level, and health and wellness goals.
For example, “20 minutes of mat Pilates every week is a great start and has several benefits, especially if you’re new to exercise or have a busy schedule,” says Di Lanzo. “Even short sessions can help improve your flexibility, core strength, and overall health.”
But to see more noticeable strength gains and health benefits, you should consider gradually increasing the frequency and duration of your training, experts say, adding that the general recommendation is to aim to train at least two to three times a week, for 45 minutes to an hour each time. “This way you can ensure you warm up effectively, engage your muscles in an targeted manner, and have enough time for a proper cool-down,” the health guru adds.
Bloom agrees: “All Pilates movements are beneficial for the body, but it’s difficult to see the benefits from just 20 minutes a week. I recommend an hour-long session, practising at least two times a week, and you’ll start to see visible changes in your body, including increased strength, improved flexibility and posture, muscle tone and more.”
“20 minutes of Pilates has improved my health and wellbeing more than I could have ever imagined.”
You could say this article is my own love letter to the power of Pilates. As a health writer and exercise enthusiast, I’ve tried a variety of workouts over the years, from a weekly couples yoga class (which was so good I’m determined to find another one that fits my partner and I’s schedules) to Jen Ann’s rave functional workout method, Pvolve. But for the past year, 20 minutes of Pilates once or twice a week has been a mainstay of my exercise routine, and I don’t see myself quitting anytime soon.
For me, movement and exercise should be fun, accessible, and most importantly, make you feel good. I know that when there are barriers to exercise, you can come up with 101 reasons why you shouldn’t do it, but that’s not the case with 20 minutes of Pilates. Personally, I don’t think you need to carve out a huge amount of time out of your day to do Pilates.
Now, as experts rightly point out, how many minutes of Pilates you do depends on you and your body. But for me, 20 minutes of Pilates is enough to incorporate some movement and help me achieve my weekly exercise goal. On rest days when I don’t go to the gym or run but still want some form of active recovery, I sometimes roll out of bed, open YouTube or a fitness app and look for a 20-minute Pilates flow that suits my energy level. And on days when I find myself stuck at my desk without much movement (a habit I definitely want to break), I find my mat and ease into a guided on-demand flow to reset my posture and get my endorphins flowing.
Over the course of a year, I’ve noticed a few things. First, my core has gotten stronger. Second, very slowly but surely, my flexibility has improved. And third, 20 minutes of exercise makes me feel good. Exercise and movement can be subjective. But if there’s one thing I know for sure, I’ve never regretted finding 20 free minutes to roll out my mat and practice Pilates. So, if it ain’t broke…
Becks tries Pilates at home
(Image courtesy of Bex Shepherd)
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How long does it take to see results with Pilates?
This will vary from person to person – the duration of your Pilates training, your intensity, your current fitness level and your consistency in your practice all play a role.
It depends on what you mean by “results,” but broadly speaking: Paola di Lanzoan OG wellness guru. Paola’s Body Bare “I always tell my clients that after one session you will feel a mental change and after 10 sessions you will notice a physical change.”
Heartcore founder Jessie Blum says that people typically report feeling improvements in strength, flexibility, and posture within a few weeks of practicing Pilates regularly. “It may take several months of consistent Pilates practice to see more significant changes in muscle tone, body composition, and overall health,” Blum says. “It’s important to remember that results will come gradually and may vary from person to person. As with everything in life, patience and dedication are key to getting the results you want.”
