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High Intensity Pilates - How to Transform Your Workout to High Intensity Interval Training (HIIT)
High Intensity Pilates - How to Transform Your Workout to High Intensity Interval Training (HIIT)
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High Intensity Pilates is a 30-minute workout that takes the Pilates mat programing to the highest level. It combines the amazingly effective technique known as ‘High-Intensity Interval Training’ (HIIT) with the complete Pilates mat program of over 50 exercises and all the Pilates principles. It’s everything your body needs - stretching, strength training, and cardio – in one quick and intense workout. Very few exercise methods do this.
High Intensity Interval Training is a simply method of alternating short bursts of intense physical exertion with short periods of less-intense activity or even rest. No equipment or special instruction is required. In fact, you can simply add HIIT to your existing workout. The best example is sprinting for 1 minute, then walking for 2, and repeating this cycle for 15 to 30 minutes.
Research shows that HIIT is one of the most effective forms of exercise for several reasons. First, it burns more calories in less time. Just 15 minutes of HIIT burns more calories than 30 minutes on a treadmill, and 2 weeks of HIIT is as good as 6-8 weeks of endurance training. Second, it boosts your metabolism so you burn more calories following your workout. Third, studies show that HIIT stimulates the growth hormone HGH better than any other exercise, and HGH is not only responsible for caloric burn but also delays the aging process.
Combining HIIT with Pilates is really very simple. All it involves is memorizing Pilates exercises so that you can create ‘blocks’ of several that you perform one after another without pause. You can rest briefly between each block or in the case of the workout I present here, don’t rest at all but rather ‘recover’ with less strenuous exercise. And HIIT need not be done every time you exercise. Adding it to your fitness routine 1-3 times a week is all you need.
HIIT is not for everyone. Do not attempt this level of exercise unless you are in excellent health. And it’s not for the Pilates beginner. Experienced Pilates students and instructors will find High Intensity Pilates a thrilling challenge. For those who need a refresher or instruction on certain exercises, no worries! This ebook includes step-by-step instruction for each mat exercise. If you have no experience with Pilates or find this instruction too challenging, start with my short ebook How To Do Pilates: Safe & Easy Beginners Guide With Video, Photos & Text or start with my free beginner lessons at PilatesLessons.org. Do not attempt high intensity Pilates without some kind of Pilates experience otherwise you place yourself at a very high risk of injury.
Whatever amount of review you need, you’ll find the following lessons easy and fun to follow in video, photo, and text format for maximum clarity. If any question arises please contact me at and I will get back to you right away. You can decide just how much instruction you need by starting with the intermediate lessons in Chapter 1, and if these are familiar and easy, jump right to the advanced lessons in Chapter 2. Chapter 3 is the high intensity workout video as well as a handy ‘guide’ which I use in case I forget what exercise comes next – you’d think that after so many years I wouldn’t need any reminder, but you’ll be surprised how easy it is to become overwhelmed by the intensity and concentration of this form of exercise. Chapter 4 provides additional information about Pilates for the advanced student. The High Intensity Pilates workout in Chapter 3 is simply my personal Pilates routine. I encourage you to create your own ‘blocks’ of Pilates exercises for your own personalized workout.
Though Pilates is the most popular exercise method worldwide, it can be difficult to learn. It doesn't have to be. I created these lessons to make Pilates easy, quick, and fun to learn. They are the culmination of nearly 40 years of teaching featuring high quality videos, photos, and text. I'm sure you'll be as satisfied as the hundreds of students who have tested and helped me refine these lessons.
There is no other fitness method that gives you more benefits or convenience. I've spent decades trying just about every way to keep fit from modern dance to boxing, yoga to tai chi, circuit training to weight lifting. I've enjoyed and learned something from all of them. But throughout these explorations high intensity Pilates remains steadfastly the most beneficial method I've found.
High Intensity Interval Training is a simply method of alternating short bursts of intense physical exertion with short periods of less-intense activity or even rest. No equipment or special instruction is required. In fact, you can simply add HIIT to your existing workout. The best example is sprinting for 1 minute, then walking for 2, and repeating this cycle for 15 to 30 minutes.
Research shows that HIIT is one of the most effective forms of exercise for several reasons. First, it burns more calories in less time. Just 15 minutes of HIIT burns more calories than 30 minutes on a treadmill, and 2 weeks of HIIT is as good as 6-8 weeks of endurance training. Second, it boosts your metabolism so you burn more calories following your workout. Third, studies show that HIIT stimulates the growth hormone HGH better than any other exercise, and HGH is not only responsible for caloric burn but also delays the aging process.
Combining HIIT with Pilates is really very simple. All it involves is memorizing Pilates exercises so that you can create ‘blocks’ of several that you perform one after another without pause. You can rest briefly between each block or in the case of the workout I present here, don’t rest at all but rather ‘recover’ with less strenuous exercise. And HIIT need not be done every time you exercise. Adding it to your fitness routine 1-3 times a week is all you need.
HIIT is not for everyone. Do not attempt this level of exercise unless you are in excellent health. And it’s not for the Pilates beginner. Experienced Pilates students and instructors will find High Intensity Pilates a thrilling challenge. For those who need a refresher or instruction on certain exercises, no worries! This ebook includes step-by-step instruction for each mat exercise. If you have no experience with Pilates or find this instruction too challenging, start with my short ebook How To Do Pilates: Safe & Easy Beginners Guide With Video, Photos & Text or start with my free beginner lessons at PilatesLessons.org. Do not attempt high intensity Pilates without some kind of Pilates experience otherwise you place yourself at a very high risk of injury.
Whatever amount of review you need, you’ll find the following lessons easy and fun to follow in video, photo, and text format for maximum clarity. If any question arises please contact me at and I will get back to you right away. You can decide just how much instruction you need by starting with the intermediate lessons in Chapter 1, and if these are familiar and easy, jump right to the advanced lessons in Chapter 2. Chapter 3 is the high intensity workout video as well as a handy ‘guide’ which I use in case I forget what exercise comes next – you’d think that after so many years I wouldn’t need any reminder, but you’ll be surprised how easy it is to become overwhelmed by the intensity and concentration of this form of exercise. Chapter 4 provides additional information about Pilates for the advanced student. The High Intensity Pilates workout in Chapter 3 is simply my personal Pilates routine. I encourage you to create your own ‘blocks’ of Pilates exercises for your own personalized workout.
Though Pilates is the most popular exercise method worldwide, it can be difficult to learn. It doesn't have to be. I created these lessons to make Pilates easy, quick, and fun to learn. They are the culmination of nearly 40 years of teaching featuring high quality videos, photos, and text. I'm sure you'll be as satisfied as the hundreds of students who have tested and helped me refine these lessons.
There is no other fitness method that gives you more benefits or convenience. I've spent decades trying just about every way to keep fit from modern dance to boxing, yoga to tai chi, circuit training to weight lifting. I've enjoyed and learned something from all of them. But throughout these explorations high intensity Pilates remains steadfastly the most beneficial method I've found.
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