Last updated on April 7th, 2019 at 06:42 am

This one week Pilates workout plan features full-body Pilates routines, cardio Pilates and Pilates videos for your abs and lower body. You can do all the classes at home, no equipment needed.

7 day pilates workout plan to be lean and strong. This Pilates challenge features cardio Pilates routines, Pilates for abs, for legs and butt as well as full-body Pilates workouts. This schedule is intermediate level, but there are also recommendations for beginner options.

I tried a week full of Pilates workouts and it was pretty intense. I felt stronger and leaner (although let’s face it, my belly fat has not left me alone).

Pilates and Barre workouts somehow have this effect on me – I feel healthy, confident, a little bit sore, but in a good way and I walk taller.

What Is Pilates & Benefits

Pilates was created by a German guy named Joseph Pilates in 1920. He actually called it “contrology”. Once you try Pilates you’ll understand why.

All exercises are performed with a very high level of muscle control. You always need to keep your core activated, your spine neutral and focus on your breath. Let me tell you, that’s not easy.

With Pilates, you do small isolated movements and train deeper muscles, something you won’t achieve with regular strength training.

The benefits you’ll experience when you do Pilates regularly include improved flexibility, core strength, increased strength and stability overall, better posture, enhanced body-mind connection and stress relief.

Pilates VS. Yoga

I love yoga, I love Pilates and to me they’re both quite different. When I was younger I thought: “Slow movements, lots of breathing, no music and pretty boring. Yoga is Pilates.”.

Today I actually feel the difference. Both types of exercise are great for your body and mind and they both put an emphasis on working with your breath, thus helping you get more present and calming you down.

However, I feel like Pilates makes me stronger from the inside out. It helps strengthen the core and improves posture, makes you feel like you’re in full control of your body and your muscles and helps you walk taller. Well, that’s how I feel when I do Pilates.

Yoga will also help you walk taller and feel great, but from what I’ve experienced it’s more about flexibility, stretching and stress relief. Which is pretty awesome as well.

Usually, yoga and Pilates are both low-impact, therefore perfect for beginners, people who can’t jump, have an injury and need to ease into exercise. I wouldn’t say you need to choose one or the other to be healthy. In fact, you can get the best results if you incorporate both into your workout routine.

Pilates For Beginners

As I mentioned, Pilates is a very beginner-friendly type of exercise. But there are levels to it. The plan I’m sharing here is not very beginner-friendly. It’s an intermediate, more intense week of Pilates.

If you’re a beginner and want to try a full week of Pilates workouts at home you can get started with this one week Pilates program.

To access it you’ll need to be a member of Grokker, but right now you can also get a free 14-day trial.

This way you can also enjoy all the other programs and videos they on the platform as well – yoga, meditation, cooking classes, barre, HIIT, everything you need to maintain a healthy lifestyle. If you want to give it a go, you can get your free 14-Day trial here.

Another option for beginners is to take a look at my last Pilates roundup, I’ve shared some beginner routines there as well. Go check them out.

Can Pilates Help You Lose Weight?

As with every other exercise, Pilates will help you lose weight if you combine it with a healthy diet. Pilates can strengthen and tone your body, but if you’re eating unhealthy and too much, you probably won’t see results.

When it comes to weight loss diet makes 80% and that’s not a lie. You need to eat healthy whole foods, more vegetables and stop overeating.

In a way, Pilates can help with that, because it will make you more aware of your body, relieve stress and influence the other choices you make throughout the day.

For example, when you start your day with Pilates, it’s less likely you’ll want to eat donuts for breakfast after. It’s not impossible, but it’s less likely. Always think about how your current action affects what follows.

One Week Pilates Workout Split

I decided I wanted to do one workout every day of the week and I wanted a variety of workouts – not only Pilates for the abs and core. So I included:

  • cardio Pilates workouts (because I want to lose some weight as well as tone up)
  • full-body Pilates workouts
  • Pilates workouts for your legs, butt and abs

As you can see – a little bit of everything to keep things interesting.

Now, a week with no rest was a little bit too intense for me, especially with the cardio Pilates. I felt like taking a break a few times. I didn’t. HOWEVER. If you feel like you need to take a break – a rest day, please do it.

If I was to repeat this week I would definitely take at least one rest day – I just didn’t want to do it now, because I was in my 66-Day challenge mode. I need to work on that mode. If you take a rest day, simply do 8 or 9 days of Pilates instead of a week.

One Week Pilates Workout Plan To Be Leaner And Stronger


20-Minute Full Body Pilates Workout via Dreamingreen

This is one of my go-to’s! Really feel like I’m getting lean and strong every time I do this – I love it!


30-Minute Fat-Burning Pilates Workout via POPSUGAR Fitness

This was a tough one – one of the cardio Pilates workouts I talked about!


35-Minute Strengthening, Toning and Stabilising Pilates Workout via eFit30

This was a core and abs routine, very classic and really good.


30-Minute Cardio Pilates Workout via POPSUGAR Fitness

Again, Pilates cardio – tough, but very rewarding!


Full-Body Pilates Workout For Results via Boho Beautiful

Another one of my go-to’s, full-body, but the highlight for me are the screams of my lower abs when I do the corkscrew exercise.


30-Minute Powerhouse Pilates Workout via eFit30

And another go-to, this is a more classic Pilates routine – with many exercises for the abs, butt and for better posture.


30-Minute Butt and Abs Pilates Bikini Workout via POPSUGAR Fitness

Of course I needed to leave this for the end of the week, it was super tough – works mostly the butt and the abs, but you’ll also feel like you’re doing cardio – very intense.

My experience

I hope you enjoyed this workout plan! I loved it, but for me the cardio exercises were a little bit too much. However, if you’re really fit they might be easy for you. I’m intermediate and I found them tough. For beginners, as I mentioned, better go with this one week Pilates program.

One Week Pilates Challenge To Lose Weight And Get Fit! Try this free workout plan featuring cardio pilates, full-body pilates and pilates for abs and core!