This full-body Pilates HIIT workout will get your whole body working in just 20 minutes.
Created by Alo Moves and led by pilates instructor and former dancer Bianca Wise, the workout requires just one weight (Wise uses a pilates ball, but you could also use your best adjustable dumbbells, medicine ball, or kettlebells) and an exercise mat.
Part of Alo Moves’ No-Jump HIIT Pilates series, this short routine is designed to deliver a high energy boost using boxing and Pilates principles along with light weights. Here’s how to do the workout yourself, the benefits, and our rating.
Check out this 20-minute full-body Pilates workout by Alo Moves.
Pilates is known for strengthening your core, improving your balance, stability, posture and coordination, and building muscle strength from head to toe.
Practicing Pilates consistently for an hour can have amazing effects on your body.
The Alo Moves series focuses on different parts of the body and this session is a full-body workout. It is rated as an intermediate class, with a medium difficulty and level 3 intensity, so you can expect to work up a sweat and get your heart rate up, but it also doesn’t involve plyometric movements like jumps or burpees, making it gentler and less impactful on your joints.
“Work your whole body from head to toe with this 20-minute Pilates HIIT class – no jumping required,” say the team. “Start with a timed circuit, add an EMOM in the middle, and end with another intense, fast-paced circuit using a Pilates ball.” EMOM means you perform an exercise every minute, which is great for increasing intensity and keeping you accountable.
If you don’t have a Pilates ball, you can use a dumbbell or similar instead. If your gym has limited equipment, a water bottle will also work, but if you don’t use a ball, be mindful of your hitting and slapping motions.
It heats up quickly, but just because you’re not jumping around doesn’t mean the intensity doesn’t spike: Wise uses fast-paced Pilates workouts with very few breaks and even incorporates some ballet-based workouts.
My verdict on the no-jump HIIT Pilates routine
This class is progressive. Act 1 focuses on cardio to get your heart rate up, while Act 2 focuses on strength and core development. You’ll slowly progress through exercises like Down Dog, Bear Plank, Lateral Shoot-Through and Superman, with control focused on muscle contraction and activation. In Act 3, you’ll repeat Act 1 on the other side.
While slinging heavy weights at the gym may be fun, Wise is proof that a full-on, high-tempo Pilates workout can be just as tough on your muscles, especially if you’re new to the training method.
Programming is key, too: Wise splits both circuits into left and right, training one side of the body at a time. She tucks strength training in like a juicy filling in the middle, so you’ll feel every muscle group activate as you work to stabilize your body, correct your posture, and control your breath, all while giving yourself a chance to catch your breath.
If you don’t have much experience with Pilates, we recommend trying some beginner Pilates routines first. Practicing with a Pilates instructor can help you understand the basic principles of Pilates, improve your alignment, and get a feel for the exercises you may encounter outside of class.
Before beginning any training, not just Pilates or yoga, it is important to learn how to properly engage your core. Proper core engagement is the driving force behind all movement, including weightlifting and running, and is often the difference between a functional, healthy body and one that suffers a ton of injuries while training.
If you’ve never tried this series before, we recommend starting with a light ball and gradually increasing the weight as you get stronger.
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