How to Do Pilates Burpees

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Love ’em or hate ’em, there’s a reason burpees are a mainstay in many HIIT classes — the exercise works nearly every muscle group in your bod in a single move. “When done correctly, the burpee can have incredible health benefits,” Grace Taylor, PT, DPT, previously told PS. “They activate many muscles, including the glutes, hip flexors, quads, hamstrings, pecs, lats, and triceps.”

In its traditional form — when you jump back into a high plank, do a push-up, and then jump into a squat before finishing it all off with one more jump in place — the burpee is hardly a low-impact exercise. If you’re looking for a variation that’s easier on your joints, may we introduce you to the Pilates burpee?

With this variation, which is popular in Pilates classes, you use a reformer or sliders to slide back into a deep lunge, lower into a plank, and then say a prayer for your burning abdominal muscles. “The Pilates version of a burpee is a full-body exercise that works your arms, abs, and glutes simultaneously, and at the same time can operate as a high-intensity cardiovascular exercise depending on your speed,” says Betsy Blumenfeld, founder of Salt Pilates in San Diego.

Experts Featured in This Article

Grace Taylor, PT, DPT, is a physical therapist based in Brooklyn, New York.

Betsy Blumenfeld, founder of Salt Pilates in San Diego.

Benefits of Pilates Burpees

There are so many things to love about a Pilates burpee (minus the fact that, you know, it burns). And while there are a lot of sensational headlines that say one exercise move can transform your whole body head to toe, do your taxes, and convince a French monarch to propose marriage to you, the Pilates burpee actually does work your entire body while building strength and providing cardio conditioning. And it does all this while being low-impact, meaning you always have at least one foot on the floor, unlike a traditional burpee. So, yeah, the hype is real!

This move helps improve balance, promote better overall mobility, and hone your strength. This is because it requires a specific and precise flow of movements, and because it’s typically done at a slow pace (read: it’s also a great way to forge a stronger mind-body connection).

How to Do a Pilates Burpee

With Slider Discs or Towels

If you’re doing this without a reformer, you’ll need some slider discs like the PS Core Sliding Discs ($10), or folded washcloths or small towels, depending on what type of floor you’re on. This allows for a replicated sliding motion, like the moving carriage of a Pilates reformer.

With Zero Equipment: Bodyweight Pilates Burpees

Pilates Burpee on a Reformer

The classic presentation of this exercise is on a Pilates apparatus. Blumenfeld says this move takes shape in a couple different ways on a reformer. As for your spring settings, “Start with a blue spring [moderate resistance],” she says. “Use red [lighter resistance] if you need extra assistance, or yellow [heavier resistance] if you want an extra challenge.” Below are her two iterations with equipment.

Option 1: Add the Box

If you’re in a Pilates studio with equipment, try this:

Option 2: Without the Box

Blumenfeld prefers the addition of the box on the reformer, but she says this is a suitable option if you don’t have access to one.

Pilates Burpees Form Tips

Now let’s work on that form to ensure you’re performing this move safely and effectively! Blumenfeld shares her tips below:

Pilates Burpee Modifications

If you’re building your strength while you nail the form, no worries (we’re right there with ya!). “Move at a slower pace and eliminate the push-up,” Blumenfeld says. Additionally, you can “do the plank portion on your knees instead of toes.” It’s better to have proper form for a safe and effective exercise — and it’s better for your body in general! Remember, Blumenthal says: “Control always wins over speed and reps.”

If you want to take things up a notch: “To make this more challenging, you can jump in and out of the plank and add a squat jump at the top of the exercise,” she says. Now get ready to feel the burn!

Dominique Michelle Astorino is a former PS contributor.