How to Incorporate Cardio into your Pilates Routine

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    Incorporating cardio into Pilates can enhance the overall workout by improving cardiovascular health, increasing calorie burn, and adding variety to the routine. Here are some ways to blend cardio with Pilates:

High-Intensity Interval Training (HIIT)

  • Combine Intervals: Alternate between high-intensity cardio exercises (like jumping jacks, high knees, or burpees) and traditional Pilates moves. For example, perform 30 seconds of mountain climbers followed by a minute of Pilates leg circles.
  • Tabata Style: Implement the Tabata protocol by performing 20 seconds of intense cardio followed by 10 seconds of rest, then transitioning into a Pilates exercise for the next interval.

Dynamic Pilates Movements

  • Add Plyometrics: Include exercises that involve jumping or explosive movements, such as Pilates jump board exercises or plyometric lunges.
  • Faster Transitions: Move quickly from one Pilates exercise to another to keep the heart rate elevated.

Incorporate Cardio Equipment

  • Reformer with Jump Board: Use the jump board on the Pilates reformer to perform jumping sequences that provide a cardio boost.
  • Pilates Arc/Barrel: Use these tools for exercises that challenge balance and engage the core while incorporating dynamic movements.

Use Small Props

  • Resistance Bands: Add resistance bands to exercises to increase intensity and heart rate.
  • Stability Ball: Integrate the stability ball for exercises that require more movement and balance, engaging more muscle groups and increasing cardiovascular demand.

Pilates Cardio Circuits

  • Circuit Training: Create a circuit of Pilates and cardio exercises. For example, a circuit might include 2 minutes of jump rope, followed by 2 minutes of Pilates mat exercises, repeated for several rounds.
  • Combination Moves: Combine Pilates exercises with cardio elements. For example, do a Pilates roll-up followed by a set of burpees.

Increase Repetitions and Sets

  • Higher Reps: Increase the number of repetitions for each exercise to keep the heart rate up.
  • Multiple Sets: Perform multiple sets of each exercise with minimal rest in between to maintain an elevated heart rate.

Sample Cardio-Pilates Routine

  1. Warm-Up: 5 minutes of light cardio (e.g., jogging in place, jumping jacks)
  2. Circuit 1:
    • 1 minute of high knees
    • 1 minute of Pilates roll-ups
    • 1 minute of mountain climbers
    • 1 minute of Pilates leg circles
    • Repeat 2-3 times
  3. Circuit 2:
    • 1 minute of jump squats
    • 1 minute of Pilates hundred
    • 1 minute of burpees
    • 1 minute of Pilates side leg lifts
    • Repeat 2-3 times
  4. Cool Down: 5-10 minutes of stretching and deep breathing

    By blending cardio with Pilates, you can create a balanced workout that enhances strength, flexibility, and cardiovascular fitness. Next time you visit us here at Jupiter Massage and Pilates, tell your instructor you would like to incorporate some cardio in your workout!

Jupiter Massage & Pilates

125 W. Indiantown Road Suite #102 Jupiter, FL 33458

561-529-2093

www.jupitermassageandpilates.com

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