While HIIT is a great way to increase fitness, one question I get asked a lot, in person and in the blog comments, is “what to do if you’re a beginner”? High impact or high-intensity workouts are great for fat burning but they aren’t really suitable for beginners. Or maybe you’re working around an injury, there are workouts you can continue to do in order to y fit. I suggest something less intense, like this 15 minute Mat Pilates Workout!
Did you know that Pilates was originally created for rehabilitation? It has since morphed into the fitness class format we see today that can be done with or without equipment. For this 15-minute mat pilates workout, we’re opting for no equipment.
Follow along with me in this 15-minute mat pilates workout video onvideoon YouTube. Maybe add it to a playlist? Above all, remember tosubscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up formy Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.
Mat Pilates Workout Exercises
First up, for those wondering, you don’t NEED a yoga mat. But using one will make things much more comfortable. No excuses, if you don’t have a mat, then lay on the carpet, a rug or towel. There are 8 different exercises in this workout. However, two of those you will do on the right side and the left so 10 total movements. Each exercise is done for 15 reps and should take between 12-15 minutes to complete one set. If you have longer then repeat for 2 sets, and so on. For beginners, I advise you to complete one set and work up from there.
Glute Bridge
Lying with knees bent and feet on the floor, around hip-distance apart. Pushing into the heels while lifting the hips up and away from the floor, squeezing the glutes as the hips extend up. Slowly return to the starting position.
Complete this exercise for 15 repetitions. On the final rep, hold at the top and do 15 small pulse reps with around a 2″ range of movement.
Ab Crunch
Lying with knees bent and feet on the floor, around hip-distance apart, and hands to sides of the head. While exhaling lift the head and shoulders up and away from the floor. Lowering to starting position on the inhale.
Complete this exercise for 15 repetitions. On the final rep, hold at the top and do 15 small pulse reps with around a 2″ range of movement.
LyingLeg Extensions
Lying with knees over the hips and shins parallel to the floor. Extend one leg away from the body then return to center. Repeat with the other leg. Complete 15 repetitions (each leg).
This can be a challenging movement so to modify push the foot more to the sky/ceiling than lower toward the floor. The closer the leg lowers towards the floor, the harder the core will work to stabilize your trunk.
LyingwindshieldWipers
Lying with knees bent over the hips and shins parallel to the floor, with the arms out to the sides. Slowly lower the legs out to the side, towards the floor. Allow the legs to come about half way down. Then controlling the movement lift the legs back to center then move over towards the other side.
The legs lowering to the right, then left side counts as one repetition. Perform 15 repetitions.
Side-lying leg abduction
Begin lying on the right side side with the right leg bent, the right arm extended and the head resting on the right upper arm. Your left arm can drop in front of the body for support and the left leg extends. Lift the left leg up and away from the floor, then slowly returning towards the floor.
Complete this exercise for 15 repetitions. On the final rep, hold at the top and do 15 small pulse reps with around a 2″ range of movement.
Side-lying leg adduction
Still in the lying position, change the legs so that the left leg is bent and resting on the floor in front. Then extend the right (lower) leg. Lift therightleg up and away from the floor, then slowly returning towards the floor.
Complete this exercise for 15 repetitions. On the final rep, hold at the top and do 15 small pulse reps with around a 2″ range of movement.
**RepeatSide-lying leg abduction&Side-lying leg adduction laying on other side:
Back Extension
Start by lying face down on the floor, with the elbows bent, and forearms and palms down on the floor. Tuck the elbows in, push gently into the hands, and lift the head and shoulders away from the floor.
Perform 15 repetitions. Ensure you lift with the BACK, and not the arms. Keep the neck in line with the spine to avoid cranking the neck
Goal post lifts
Still lying face down on the floor, take the ar,s out to the sides with elbows bent. Making a goalpost with the arms. Keeping the chest, and head down on the floor, lift the arms away from the floor. Slowly return arms to the floor and then repeat.
Perform 15 repetitions. Ensure you keep the head and chest down so you’re working the postural muscles of the upper back
Honestly, I don’t do mat pilates workouts nearly as often as I should. I do incorporate some in my yoga classes, as quite a few pilates movements are actually yoga poses. Plus I often use some of the movements within a workout, but I rarely do only pilates workouts.
Pilates is wonderful for beginners, and injury rehabilitation but it can soon get stale. Meaning you may discover you quickly reach a plateau in your fitness level. My advice is that if you find that you can perform 3 sets of each of these exercises easily, then it’s time to move on to something more challenging.
Question:
- Do you do Pilates workouts? Or add any exercises into your fitness routines?
- What is your ‘weak area’ for strength training?
- Would you say you are a beginner, intermediate or advanced fitness enthusiast?
