If you're looking to build strength and stability throughout the body and improve your balance and cardio fitness while you're at it, this 30-minute standing Pilates workout should be top of your list.
This is a low-impact session that's easy on your joints, because you don't have to jump around or hit the floor for moves like burpees or press-ups. During the workout, you do each move for 45 seconds, then rest for 15 seconds.
It's important to pace yourself and keep your movements slow and controlled throughout, rather than rushing to do more reps. Focus on engaging the target muscles and moving throughout the 45-second work periods, rather than counting reps.
The session works muscles all over the body and will also raise your heart rate even if you maintain a slow pace throughout, building cardio fitness alongside strength. You don't have to use any weights in the workout, but it would be easy to add some light dumbbells if you have them, which would increase the challenge of the upper-body exercises, especially if you want to target your arms. Adding some weights would be a good progression for the workout if you find you're able to complete it comfortably, but for most, simply doing the session using your bodyweight only will be enough to build strength.
Despite being a standing session, the workout still trains your core through moves like raising your knees and bending and twisting your torso. Traditional mat or reformer Pilates will be more effective if you're primarily focused on building core strength, but this session does target those areas.
In general, it's a great all-around workout to add to your routine if you want to hit multiple fitness goals, and without the pressure of high-impact floor exercises, it's one I think is a little less daunting to add to a busy schedule.
Tip: This workout includes several single-leg exercises — a great opportunity to sharpen your balance. Practicing single-leg movements with slow, controlled form is one of the most effective ways to build stability over time.
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