After a seriously effective Pilates workout you can squeeze in with only ten minutes to spare? 6 best to try today
Sometimes, less is more.
Time is precious, especially when you're juggling work, a social life, life admin, and trying to squeeze your workouts in, too. But before you resign yourself to cancelling all your sweat sessions, hear this: 10-minute Pilates workouts can be seriously effective.
Yep, you read that right. You really don't bank 20-minute Pilates workouts, 30-minute Pilates workouts or even 60-minute long sessions to feel more flexible, stronger, and reap all the myriad mind-body benefits that Pilates offers (but of course, if you're into a longer practice we totally endorse those, too).
A 10-minute Pilates workout will reap all the benefits we associate with 2024's favourite workout. As this 2016 study shows, the practice is proven to improve postural alignment, while this study, published in the British Journal of Sports Medicine, shows that just eight weeks of regular practice will enhance flexibility, aerobic capacity, hand grip strength (which research shows can be a significant marker of longevity) and abdominal muscular endurance.
Not only that but - arguably the most important benefit during the joyful yet stressful festive period - Pilates can provide a calming break for your frantic mind, making this the perfect time to give it a go.
"Pilates is a mindful workout that has a really positive effect on your parasympathetic nervous system and mental health," agrees physiotherapist, Pilates instructor and founder of Core LDN, Claire Mills. "Its focus on the breath and mindful movement is great for mental health, plus it's an all-round workout, challenging core, lower and upper body, flexibility and mobility."
In short, a 10-minute Pilates blast is something you shouldn't sleep on, so if you're wondering how to maintain an effective movement routine over the festive period, keep scrolling for the best Pilates workouts that you can do before anyone says Christmas cracker. You can thank us later.
Completely new to Pilates and wondering where to start? Check out our explainers on the best Pilates exercises, the best Pilates exercises for beginners, and find out exactly what Pilates does for your body, here. We've also got guides to the best Pilates core moves, best core sculpting Pilates moves and the best advanced Pilates exercises, here.
10 minute Pilates workouts are ideal for boosting fitness any time of year
Are 10-minute Pilates workouts effective?
Now we're familiar with some of the benefits of Pilates more generally, you might be asking yourself whether a 10-minute session is really effective - after all, if you're setting aside even just a short amount of time, you want to know it's worth it, right?
Well, we have good news. The experts all agree that ten minutes is enough to reap significant benefits from a Pilates practice. "10-minute Pilates workouts are really effective in many ways," notes instructor Stacy Weeks. "They allow you to choose your favourites when you need an easy workout, while you can also up the intensity if you want a challenge. A shorter session also allows you to create variety during the week, meaning you're less likely to get bored and more motivated to show up for the next workout!"
And the science agrees: research (such as this study, published in the British Medical Journal's Open Sport & Exercise Medicine) shows that the benefits of shorter sessions of 10 minutes and less are comparable to longer workouts of 30 to 60 minutes.
However, if you want to get the most bang for your Pilates buck, our coaches suggest considering what you want to focus on, during your session. "If you want to target endurance, strength or toning of a particular area I would suggest you think of what your goal for the workout is, to ensure it is effective," advises Mills. "By targeting and focusing on one area for 10 minutes you will be doing the optimal amount of reps and sets that will maximise the muscle work and you'll be sure to get a burn."
It's important to note here, too, that when it comes to workout results, consistency trumps duration every time. "Consistency is key, and incorporating 10-minute Pilates workouts into your regular fitness routine can lead to noticeable improvements in posture, core stability, and overall well-being," notes instructor and founder of Paola's Body Barre, Paola di Lanzo. "Even short sessions can help improve your flexibility, core strength, and overall well-being. For more noticeable results, you might consider gradually increasing the frequency and duration of your workouts."
Who are 10-minute Pilates workouts best for?
While 10-minute Pilates workouts are great for everyone, from beginners to more experienced Pilates fans, it's especially well-suited to the time-poor (even the busiest of us can invariably find 10 minutes in our day to move), or those who are new to exercise or returning to working out after a break or injury.
Further, a short 10-minute body blast can help us all to create new habits. "If you aren't used to exercising or have had to take a break from exercise, short sessions are a great way to get the body moving again in manageable bite-size chunks," agrees Weeks. "Incorporating movement in this way also helps to create a habit, which cultivates a sense of achievement and a positive mindset."
And the best bit? Once you've worked out for 10 minutes, you're highly likely to want to carry on, creating an upward spiral of mood and movement - but if you stop at 10 minutes, you'll still gain the mental health boost of having achieved your goal - so it's win, win.
A quick side note, though: if you're a total beginner, Weeks recommends working an occasional IRL class into your schedule, if only to check your form and technique is on point. That way, you'll maximise the benefits of your home sessions.
How many 10-minute Pilates workouts should I do per week?
When it comes to frequency, with a workout this short and sweet, the sky's the limit. If you want to incorporate a gentle Pilates flow into your daily routine, go right ahead - but, as a minimum, the experts recommend rolling out that mat two to three times a week.
"To meet NHS movement guidelines, aim to accumulate 150 minutes of moderate activity per week," suggests Pilates instructor Aleksandra Warburton. "This could be broken down into fifteen short Pilates sessions for example. Even if you do 10 minutes daily, these sessions build up to a consistent practice that supports both physical and mental well-being. For balance, focus on different muscle groups on different days, and try to include some form of aerobic activity during the week, if possible."
6 best 10-minute Pilates workouts, according to coaches
1. 10-minute Pilates HIIT workout
What? A short but spicy Pilates HIIT burner from social media darling Move with Nicole.
Why? When you're focusing on shorter sessions, it's not an excuse to rest on your laurels - for maximum effectiveness, you're going to have to work. This workout combines classical Pilates with HIIT for a full-body burn.
How long? No surprises here, it's 10 minutes.
2. Lottie Murphy's 10-minute Pilates for desk posture workout
What? A mobilising Pilates flow for all of us desk-bound workers.
Why? "Lottie Murphy's 10-minute Pilates for better posture is a favourite of mine," says Warburton. "It focuses on spinal mobility and flexibility, helping to counteract desk posture and improve back strength."
How long? We're sensing a theme here - 10 minutes.
3. 10-minute Pilates core strength
What? Core strength is at the centre of every Pilates move, and this workout works the whole core, from abs and obliques to those all-important deep core muscles.
Why? "This workout is efficient and energising, offering an excellent way to build core stability and strength in a short session," notes Warburton. "To reap the rewards of a brief workout, it's good to focus on one element in particular - here, it's all about the core."
How long? You guessed it: 10 minutes.
4. Jessica Valent's 10-minute beginners Pilates workout
What? A succinct yet comprehensive beginner's guide to the fundamentals of a good Pilates practice.
Why? Weeks recommends physical therapist and Pilates instructor Jessica Valent's workouts generally, and this beginner's session covers all the basics you'll need to start your practice with good form.
How long? Again, 10 minutes.
5. Lidia Mera's 10-minute full-body Pilates
What? Think you can't get a full body workout in 10 minutes? Think again. This class will target all the main muscle groups.
Why? While it's good to focus on different body parts, sometimes you just need a full-body reset, especially if you've been hunched over a desk all day.
How long? Needless to say, this one is also 10 minutes.
6. Move with Nicole's 10-minute booty burn
What? A brief bum burner for the glutes - you might think 10 minutes has never gone so slowly.
Why? "Move With Nicole offers a 10-minute glutes and legs workout that’s gentle but challenging, perfect for targeting lower body strength," says Warburton.
How long? A short but feels so long 10 minutes.
Shop MC UK's go-to Pilates kit here:
If you're keen to up the ante on your super speedy Pilates session, pop these two lb weights onto either wrists or ankles. It might not sound much, but trust us: you'll feel the burn.
This is my all-time fave low-impact workout bra. Not only is it butter-soft, it offers more support than other brands for larger breasts, plus, the colourways are just dreamy.
Adanola leggings are an exercise insider's favourite for good reason. One of the best quality leggings on the market at a reasonable price point, these wrap over beauties are squat-proof, stretchy and smoothing - a win, in our opinion.
Cosy, chic and easy to wear, this Alo Yoga jumper will see you from gym to gin effortlessly. It comes in multiple stylish colourways, too.
Grippy socks are non-negotiable for levelling up your Pilates workouts, ensuring your workout isn't interrupted by slipping, sliding, and generally negotiating your form. Alo's are a great investment.
Last but by no means least, investing in one of the best exercise mats is a great way to motivate yourself to keep at your home workouts. It'll serve as a visual reminder to take the time out of your day to boost both body and mind, and this Gaiam design gets our vote.
Is 10 minutes of Pilates really enough?
"While a single 10-minute session may not seem like a full workout, it’s often more impactful than it appears," notes Warburton. "A focused 10-minute Pilates workout can effectively target a specific muscle group, helping build strength, endurance, and flexibility when practised consistently.
"Over time, these exercise snacks help to establish a routine that strengthens targeted areas, improves posture and enhances body awareness. As Joseph Pilates himself once said: “In 10 sessions you will feel the difference, in 20 you will see the difference, and in 30 you’ll have a whole new body."
