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Cardio Pilates
Boost your fat-burning potential with a revved-up take on traditional matwork
by Ellen Barrett
For a cardio workout that maintains the principles of Pilates, try this routine, which features mat and apparatus exercises that I have adapted for a standing position. Because of the workout's aerobic pace, it's best to perform it to music. During the hour-long sessions I teach in my New Haven, Connecticut, studio, I play tracks by Moby, Dido and Buddha Bar, to name a few. When choosing your own selections, pick songs that are 120 beats per minute to really increase your speed.
Keep your heart rate up by staying active between sets. Try doing 16 step-out squats after completing each move (step wide to the side and bend both knees, then return to standing and repeat to the other side), or test out the Swan.
This workout takes about 20 minutes; if you're looking for a longer cardio session, simply repeat it. Do the routine in front of a mirror if you can, so you can perfect your form.
Mermaid with Knee Pull
Stand with your legs wide apart and slightly turned out, both arms extended to the sides.
Inhale and sweep the right arm up and over.
Exhale and fold toward the floor. Bring your body parallel to the floor and keep the shoulders even. Reverse the action and come back to the upright starting position on an inhale.
Exhale and use your abs to lift the left knee across your body toward the right elbow. Repeat the knee lift four times. Do 8 full sets on one side, then repeat on the other side.
Why It Works: This move gets the heart rate up to the fat-burning zone. It also stretches and releases tension from the back. The knee pull is classic standing ab work.
For more exercises in this series, buy the May/June 2005 issue here.
Ellen Barrett has starred in several Pilates and fitness videos, including Crunch: Fat Burning Pilates and Crunch: Burn & Firm Pilates. She also owns The Studio @ Buff Girl Fitness in New Haven, Connecticut.
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