Is Pilates Cardio? Here’s What Science and Sweat Say

Does Pilates Count as Cardio?

Sometimes, yes – but not always

Here’s the short answer: Pilates can count as cardio, but not every class will check that box.

It all comes down to how much your heart rate is elevated – and for how long. For a workout to improve cardiovascular fitness, your heart needs to reach a certain level of effort and stay there for a sustained period¹. Some Pilates formats hit that mark. Others don’t try to.

What kind of Pilates counts as cardio?

• Jumpboard classes: These Reformer-based workouts incorporate powerful, plyometric movements that can easily spike your heart rate into moderate or even vigorous zones.
• Faster-paced Reformer flows: Classes with minimal rest and full-body movement offer a cardio-like rhythm.
• Mat Pilates with intensity: Some mat classes use standing work, transitions, or small weights to boost cardio demand – though this is less common.

In contrast, slower-paced or highly instructional sessions – especially beginner or therapeutic classes – typically stay in the light-intensity zone. They’re incredibly valuable for strength, alignment, stability, and flexibility, but they may not offer much of a cardio effect.

What the research says

Most studies place traditional Pilates in the light to moderate-intensity range, depending on how the session is structured. But there’s growing evidence that dynamic variations – especially on the Reformer – can raise your heart rate enough to count as a cardio workout.

So if you’re wondering “Is Pilates good for cardio?” – the answer is yes… if you choose the right format and move with enough intention.

Pilates vs Cardio Workouts: How They Compare

Cardio workouts like running, cycling, and HIIT are often praised for their ability to burn energy quickly.

These workouts keep your heart rate high, your muscles moving, and your breath steady – all signs that your body is working hard.

Pilates works differently. A slower mat class might feel more controlled and subtle, while a Reformer session with flowing transitions and jumpboard intervals can leave you sweating and breathless.

But even when the burn feels real, Pilates typically doesn’t demand the same sustained aerobic output as a 30-minute jog or spin session.

So, if weight loss or high-calorie burn is your primary focus, traditional cardio may get you there more directly.

But Pilates offers something cardio doesn’t: postural strength, core control, and muscular endurance – benefits that support every other movement in your life, including your cardio workouts.

And when Pilates is taught at a faster pace? You might just get the best of both worlds.

Endurance vs. strength – different gains

Cardio workouts build cardiovascular endurance – your body’s ability to sustain effort over time. Pilates builds core strength, flexibility, and muscular control – qualities that support posture, injury prevention, and longevity.

So the real question isn’t “Which is better?”

It’s “What does your body need more of right now?”

Pilates can complement your cardio, enhance your movement quality, and fill in the strength-and-stability gaps that traditional cardio often overlooks.

In fact, many athletes and runners use Pilates to improve balance, breath control, and muscle efficiency – which ultimately improves their cardio performance, too.³

It’s not either/or

We often get asked: “Should I do Pilates or cardio?”
But here’s a better way to frame it:

Pilates and cardio can work beautifully together.

A well-rounded movement practice might include:

• A few Pilates sessions per week for strength, alignment, and core work
• A couple of cardio workouts for heart health and endurance
• Restorative movement, like stretching or walking (or our Pilates “Relax” class), to round it all out

And truthfully, YOU are in control of how much cardio you get in a Pilates class… and here’s why: