Bypassing running, this 10-minute Pilates cardio workout improves your metabolic health without the need for a treadmill
Raven Ross, a renowned Pilates instructor, has shared a beginner-friendly, low-impact cardio routine that combines traditional Pilates movements with cardio elements. This 10-minute workout is designed to enhance metabolic health by engaging muscles and boosting cardiovascular activity.
Ross' approach to fitness typically involves using bodyweight exercises with Pilates form, incorporating continuous movement to elevate heart rate, and creating short, focused routines suitable for beginners. This blend of Pilates and cardio provides a balanced workout that supports metabolism through both aerobic and anaerobic pathways.
How it Improves Metabolic Health
The routine raises heart rate moderately, stimulating cardiovascular fitness and calorie burning. It builds lean muscle mass through controlled Pilates movements, increasing the resting metabolic rate. The workout also enhances core strength and flexibility, improving overall movement efficiency. Furthermore, it promotes fat oxidation by combining strength and cardio, encouraging the body to burn fat for energy.
This 10-minute routine is accessible for all fitness levels and can be used as a way to bring movement to your day at home with no equipment, or as a way to warm up at the gym. For those looking for bite-sized ways to sweat at home, a 10-minute no-jumping cardio workout is suggested. Towards the end of the workout, a yoga mat is recommended for some exercises to make the positions more comfortable.
Ross regularly posts Pilates workouts, many of which are beginner-friendly and often integrate simple tools or just bodyweight for home workouts, on platforms like TikTok under @PilatesBodyRaven.
The Benefits of Aerobic Exercise
Aerobic exercise, such as this Pilates cardio routine, helps the body process food into energy more efficiently. It improves how well insulin functions, reducing the risk of improper insulin function that can cause blood sugar levels to rise, increasing the risk of unhealthy visceral fat, high blood pressure, cardiovascular disease, and diabetes. Aerobic exercise also breaks down fats and sugars more effectively, improving metabolic health.
This workout, therefore, offers a gentle yet effective way to improve metabolic health, making it an ideal choice for beginners or those looking for a low-impact workout.
- Raven Ross' 10-minute cardio Pilates routine, with its blend of aerobic and anaerobic exercises, supports metabolic health by promoting fat oxidation, raising heart rate, and building lean muscle mass.
- This accessible workout, requiring no equipment and posted by Ross on platforms like TikTok, can be used at home or at the gym, providing a low-impact way to improve metabolic health for all fitness levels.
- By engaging continuous movement and incorporating Pilates form, the routine enhances core strength, flexibility, and movement efficiency, all critical components of overall health-and-wellness.
- The science behind aerobic exercise reveals it helps the body process food into energy more efficiently, improves insulin function, and breaks down fats and sugars more effectively, which in turn benefits metabolic health.
- Integrating this Pilates cardio routine into your fitness-and-exercise lifestyle, along with positive dietary choices, can contribute significantly to maintaining a healthy home-and-garden lifestyle.
