Incorporating Cardio Into Your Pilates Session

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Incorporating cardio into Pilates is a great way to boost your heart rate, improve endurance, and enhance overall fitness. Traditional Pilates focuses on strength, flexibility, and controlled movement, but adding some cardio elements can make the workout more dynamic. Here are a few ways to blend the two:

1. Pilates with Jumping (Reformer Pilates)

  • Reformer Pilates machines often come with a jumpboard attachment, allowing you to add jumping exercises. Jumping on the Reformer engages your muscles while providing an excellent cardiovascular workout. Moves like jump squats or plyometric jumps can increase the intensity.

2. Circuit Training

  • Combine Pilates and Cardio Circuits: Create a circuit with Pilates exercises for strength (like the Hundred, Plank, or Roll-Up) followed by high-intensity cardio bursts (like jumping jacks, mountain climbers, or burpees) to get your heart rate up. Alternate between the two for an effective workout.

3. Pilates on the Mat with Cardio Intervals

  • Perform traditional Pilates exercises (like the Teaser, Saw, or Leg Circles), and between sets, add short bursts of cardio (such as running in place, high knees, or skipping rope). This keeps your heart rate elevated while maintaining the core focus of Pilates.

4. Pilates with Dance Moves

  • You can incorporate some dance-based moves into your Pilates flow. Think of quick footwork or dynamic movements like side shuffles or even adding a few dance-style jumps or turns. This keeps the cardio component engaging and fun.

5. Speed and Flow

  • Increase the speed of your Pilates moves for a more cardio-intensive session. Performing exercises like Planks, Side Planks, and Leg Lifts with quick transitions, while maintaining form, can elevate your heart rate and give you the cardio benefit.

6. Tabata Pilates

  • Use a Tabata-style interval workout (20 seconds on, 10 seconds off) for your Pilates exercises. You can combine Pilates movements like Bridges, Pilates Push-Ups, and Side Kicks for high-intensity intervals.

7. Pilates with Cardio Equipment (Treadmills or Cycles)

  • If you’re in a studio or gym, consider doing Pilates on a mat or Reformer, followed by 10–15 minutes on a treadmill or stationary bike. This combination of low-impact Pilates and moderate-intensity cardio provides a balanced workout.

8. Plyometric Pilates

  • Incorporating explosive movements, like jumping lunges, squat jumps, or mountain climbers between Pilates exercises, will bring in the cardio challenge. This creates a full-body workout that enhances strength, flexibility, and cardiovascular health.

9. Pilates Ladder Drills

  • These involve quick footwork patterns (like stepping in and out of a ladder) combined with Pilates core exercises. This is especially effective in engaging the lower body and working the heart rate up.

Here at Jupiter Massage and Pilates, we have a team of amazing, well-trained, and experienced instructors ready to make you sweat! Book an appointment online on our website or call us to see availability. We offer private pilates sessions as well as group fitness classes! 

Jupiter Massage and Pilates 

561-529-2093

www.jupitermassageandpilates.com

125 W. Indiantown Road Suite#102

Jupiter, FL 33458

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