Firstly, let's chat about what HIIT actually is...
HIIT stands for High Intensity Interval Training, a training method that alternates between short bursts of intense effort and brief recovery periods. For example, 30 seconds of mountain climbers followed by 10 seconds of rest, repeated for a chosen number of rounds.
The "high intensity" part means you're working at 80-95% of your max effort, which is enough to spike your heart rate and fire up your metabolism.
When layered over your Pilates foundations, HIIT offers powerful cardiovascular and metabolic benefits, while still supporting core strength, posture, and total body toning.
Now let's break down the benefits of this smart + sweaty combo!
1. Supports Heart Health
The main goal of HIIT is to improve cardiovascular fitness, and to do it efficiently.
Research shows that HIIT significantly improves VO₂ max, a key marker of heart and lung health, by pushing your heart rate into higher zones during short, intense intervals [1]. In fact, it can be more effective than longer sessions of steady-state cardio.
While Pilates helps strengthen your core, improve posture, and enhance flexibility, HIIT adds a cardio boost that your heart will thank you for.
Key Benefits:
-
Improved blood pressure, circulation, and overall heart health.
-
Enhanced endurance and stamina.
-
Time efficient! 15-20 minutes of HIIT can match or exceed the benefits of 45 minutes of moderate intensity exercise.
By adding a touch of sweaty cardio to your Pilates, you’re training your heart to perform better, for longer!
2. Boosts Your Metabolism
When you introduce HIIT to your Pilates routine, you trigger the powerful "afterburn effect" known as EPOC (Excess Post-Exercise Oxygen Consumption). This means your body continues to burn calories even after your workout ends, as it works to restore oxygen levels, repair muscle tissue, and return to its resting state.
Pair that with Pilates – which strengthens your entire body, builds lean muscle, and improves flexibility and mobility – and you’ve got a fab formula for long-term metabolic success.
Key Benefits:
-
Higher calorie burn in less time.
-
Enhanced insulin sensitivity and blood sugar regulation.
-
Builds muscle + burns fat = a leaner, stronger physique.
Think of it as Pilates with a metabolic spark – the best of both worlds!
3. Elevates Mood and Confidence
The mental health benefits of Pilates are well-documented, from mind-body connection to reduced stress and improved focus. But when you add HIIT, the mood boost is taken to a whole new level.
HIIT has been shown to stimulate the release of endorphins, dopamine and BDNF (Brain-Derived Neurotrophic Factor), a molecule essential for brain health and mental resilience. Research published in Neuropsychiatric Disease and Treatment found that HIIT may be as effective as traditional aerobic exercise in reducing symptoms of stress and anxiety [2].
Key benefits:
-
Feel-good hormones = a natural mood boost.
-
Reduced anxiety, stress and brain fog.
-
Greater mental resilience and confidence as you master new physical challenges.
When your Pilates mat becomes a space to sweat, breathe and challenge yourself, you're not just transforming your body, you're supporting your mind, mood and self-confidence too!
The Pilates By Bel JUST ADD SWEAT Challenge
In the Just Add Sweat Challenge, we’re not reinventing your Pilates routine, we’re enhancing it!
The new HIIT Pilates and Cardio Quickies in the PBB Online Pilates Studio blend the form and control of your regular PBB classes with bursts of energising movement, ensuring your workouts are safe, sustainable, and seriously effective.
Whether you're looking to introduce cardio to your routine, feel fitter and stronger, or boost your body confidence – this is your sign to level up!
References
[1] Weston, M. et al. (2014). "Effects of High-Intensity Interval Training on Health-Related Outcomes." Br J Sports Med.
[2] Smith-Ryan, A. E., et al. (2016). "Exercise as a treatment for depression: a meta-analysis." Neuropsychiatric Disease and Treatment.
