How to Properly Combine Pilates and Cardio for a Workout!

Do you have to choose between Pilates and cardio to have a balanced workout routine? Not necessarily. Combining Pilates and cardio can be an option to train core strength, flexibility, and cardiovascular fitness in one exercise program.

Pilates focuses on movement control, body stability, and flexibility, while cardio such as brisk walking, cycling, and running emphasizes cardiovascular endurance. These two exercises have different focuses, so they can complement each other according to your fitness goals.

Even so, combining both does not mean you have to exercise at high intensity every day. You need to understand the benefits, exercise order, duration, and recovery time so that the routine is more realistic and can be done consistently.

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title: Key points:
- Pilates and cardio can be combined| to train different physical abilities in one routine.
- The exercise order should be determined| based on the main goal, intensity, and body condition.
- Beginners can start with short sessions| and gradually increase the duration.
- A balanced exercise schedule| needs to provide recovery time and be adjusted to individual ability.
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Can Pilates and Cardio Be Combined?

Yes, Pilates and cardio can be combined in one fitness program, either on the same day or on different days. The best choice depends on the exercise goal, fitness level, available time, and the body's ability to recover.

Pilates involves exercises for movement control, stability, and muscle strength, while cardio increases the demand on the cardiovascular system. Programs that combine aerobic exercise and muscle strengthening are also used in fitness recommendations for adults.

However, this combination does not automatically provide better results for everyone. If your main goal is to improve running ability, you may need to prioritize cardio sessions. Conversely, if you want to improve movement control and core strength, Pilates can get a larger share of the workout.

Benefits of Combining Pilates and Cardio

Pilates and cardio have different benefits, but both can complement each other to support overall fitness. Here are the benefits of combining Pilates and cardio that you can consider in your exercise routine:

• Training core strength and cardiovascular endurance: Pilates helps train the core muscles and body control, while cardio increases heart and lung endurance.
• Supporting weight management: Cardio helps increase energy expenditure, while Pilates trains muscle strength as part of a balanced fitness routine.
• Adding variety to your exercise routine: Combining Pilates with brisk walking or cycling can make exercise more varied and less monotonous.
• Developing diverse movement abilities: Pilates focuses on body control and stability, while cardio helps train endurance during physical activity.

Read also: Pilates vs Cardio: Which Exercise Is Best For You?

How to Combine Pilates and Cardio More Effectively

1. Determine the Exercise Order Based on Your Goal

If you want to focus on core strength and movement control, do Pilates first while your body is still fresh. However, if your priority is cardiovascular endurance, start with cardio before continuing with Pilates at a suitable intensity.

The exercise order can also be adjusted if you want to combine both in one session. Make sure the intensity of each exercise remains within your ability so that movement technique is not affected by fatigue.

2. Set the Exercise Duration According to Your Ability

Beginners can start with 15–30 minutes of Pilates and 10–20 minutes of light cardio. Gradually increase the duration according to your body condition so that exercise remains comfortable and easy to maintain.

You also do not have to do both exercises for a long duration at once. Start with short sessions, then adjust the duration as your endurance and fitness increase.

3. Choose the Right Type of Cardio

Combine Pilates with brisk walking, cycling, swimming, or using a treadmill to train your endurance. Choose an activity you enjoy so that your exercise routine feels more enjoyable and is done consistently.

If you are just starting to exercise, choose light to moderate intensity cardio before trying more challenging exercises. Make sure the type of activity is suitable for your physical condition and does not cause pain.

4. Create a Weekly Exercise Schedule

You can schedule Pilates twice and cardio two to three times a week according to your ability and fitness goals. Both exercises can be done on the same day or separately to make it easier to adjust your routine to daily activities.

For example, do Pilates on Monday and Thursday, then cardio on Tuesday, Friday, or Saturday. Insert rest time between exercise sessions so your body has a chance to recover.

5. Pay Attention to Intensity and Recovery Time

Avoid exercising at high intensity every day, especially if your body is not yet used to exercising regularly. Insert rest days or light activities to give your body time to adapt and recover.

Pay attention to your body's response during and after exercise, including excessive fatigue or unusual pain. If your body has not yet recovered, reduce the intensity or postpone the next session so that exercise remains safe.

Read also: Reformer Pilates Exercise: Strength Training or Cardio?

Should Pilates Be Before or After Cardio?

There is no order that is always best for everyone. Determine the order based on the ability you want to prioritize most and how intense each session is.

If doing both exercises in one session, do not assume Pilates automatically replaces a specific warm-up for running or cycling. Do a warm-up that is appropriate for the cardio activity you will perform.

Read also: Pilates Is a Flexibility Exercise, Here Is the Complete Explanation!

How Many Times a Week Should You Combine Pilates and Cardio?

Exercise frequency needs to be adjusted according to experience, intensity, and recovery needs. As a starting point, you can try two Pilates sessions and two cardio sessions per week, then adjust based on your body's response.

Here is an example schedule for relatively healthy adults who want to build a routine gradually.

The durations above are initial examples, not mandatory targets or replacements for individual recommendations. If you are just starting to exercise, you can start shorter and increase gradually.

As a general reference, adult physical activity guidelines recommend at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of high-intensity activity per week, plus muscle strengthening exercises at least two days per week. Adjust those targets to your health condition and ability.

Read also: What Is Cardio? How It Works, Benefits, and Types of Exercise

Tips for Combining Pilates and Cardio Safely

Pilates and cardio can provide optimal benefits if done with a schedule and intensity that suits your body's ability. To do both exercises consistently, pay attention to the following:

• Adjust intensity to your ability: Start with light to moderate exercise before increasing the exercise load.
• Use an appropriate warm-up: Do a dynamic warm-up before cardio and prepare your body with relevant movements before Pilates.
• Do not ignore recovery: Give yourself enough rest time, especially after a heavy session or when your body still feels tired.
• Pay attention to movement technique: Avoid forcing Pilates movements when body control begins to decline due to fatigue.
• Evaluate your body's response: Reduce intensity or stop exercising if pain, dizziness, or unusual shortness of breath occurs.

If you have a medical condition, are recovering from an injury, or experience symptoms during exercise, consult an appropriate healthcare professional about your exercise program.

If you want to build a more focused workout, pilih equipment based on exercise needs and ability to use it, not solely because you want to exercise at a certain time. Find the best equipment below:

Maximize Your Pilates and Cardio Routine with a Balanced Schedule

Combining Pilates and cardio can help you train different physical abilities in one fitness program. The results will depend more on exercise suitability, consistency, intensity, and recovery than on the number of sessions performed.

Start with a simple, realistic schedule, then increase the duration and intensity according to your body's ability. You do not need to immediately follow a heavy program to build a sustainable exercise habit.

To support that routine, explore the collection of Pilates equipment and cardio equipment from SVRG. Choose equipment that suits your exercise so that it is easier to build a comfortable and consistent routine.

[[svrg_faq]]
title: FAQ on Combining Pilates and Cardio
- q: Can Pilates and cardio be done on the same day?
a: Yes, as long as the intensity and duration are adjusted to your body's ability. You can also separate them on different days if that is more comfortable.
- q: Is it better to do Pilates or cardio first?
a: The order depends on the exercise goal. Prioritize the type of exercise that requires the most focus or best performance when your body is not yet too tired.
- q: Is combining Pilates and cardio effective for losing weight?
a: This combination can be part of a weight management program because cardio increases energy expenditure and Pilates trains muscle strength and control. The results are still influenced by diet and total daily activity.
- q: How many times a week should you do Pilates and cardio?
a: Beginners can try two Pilates sessions and two cardio sessions per week as a starting point, then adjust based on their body condition and physical activity goals.
- q: Can Pilates replace cardio?
a: Pilates can improve physical fitness, and a systematic review found the possibility of benefits for cardiorespiratory fitness. However, the certainty of the evidence is still low to very low, so Pilates does not always replace the need for specific aerobic exercise.
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