Much loved for their muscle-toning benefits, fast flow, and connection of breath and movement, Pilates classes are designed to get you sweaty, stretched out, and strong. You’ll be sore the next day, but the mostly low-impact nature of the moves means the workout shouldn’t exacerbate any injuries or hurt your joints.
Another benefit is that you don’t necessarily need any equipment to feel the burn: mat Pilates can be done with a minimum of space and nothing but a comfortable surface for your knees and hands. The following quick, effective mat Pilates workout proves it! The moves come from Shannon Nadj, founder of Hot Pilates in LA and celebrity Pilates instructor (her clients include Hailey Bieber, Adriana Lima, Sofia Richie, and Selena Gomez), who’s been posting workouts to her YouTube channel and hosting live classes on Instagram while LA is under stay-at-home orders.
Shannon described this workout as intense and detoxifying and said she loves the way it creates a mind-body connection. It combines “high-intensity sculpting, cardio, and stretching to deliver a full-body mat Pilates practice with a modern twist,” she told POPSUGAR. Check out the workout below, and note that you have the option of repeating the flow twice or three times for a full workout or just going through once for a quick burn.
Full-Body Mat Pilates Workout From Hot Pilates
Equipment needed: None! A mat is optional.
Directions: Complete 10 reps of each exercise. Do the flow once for a quick burn (it’ll take about 10 minutes), or repeat it two to three times for a full 20- to 30-minute workout. If you repeat, take a short break between each round. Note that stretching is incorporated into the flow, so Nadj said no extra warmup or cooldown is needed, but here’s a full-body stretching routine if you want a little extra afterward.
|Plank walkout||10 reps|
|Plié stretch||10 reps|
|Plié jump||10 reps|
|Lunge step back with twist||10 reps, alternating sides|
|Squat with hand back||10 reps|
|Squat with side kick||10 reps, alternating sides|
|Plank with side step||10 reps, alternating sides|
|Mountain climber with twist||10 reps, alternating sides|
|All-fours leg and arm extension||10 reps each side|
|Fire hydrant with leg extension||10 reps each side|
|Side stretch||10 reps, alternating sides|
|Kneeling arm circle||10 reps forward, 10 reps backwards|
|Kneeling shoulder press||10 reps|
|Elbows in and out||10 reps|
|Triceps extension||10 reps|
|Triceps hip hinge||10 reps|
|Kneeling chest expansion hip hinge||10 reps|