6 Day HIIT Pilates Workout Plan to Get Flexible and Toned w/ PDF

High-intensity interval training (HIIT) and Pilates are two different forms of workout programs.

HIIT involves performing exercises at high intensity, followed by a short recovery period. One bout in HIIT lasts from 15 to 60 seconds, and the overall duration per session can be as long as thirty minutes.

Pilates is a low-impact training that primarily focuses on bolstering abdominal strength, improving flexibility and posture, and making the body flexible.

Both HIIT and Pilates are poles apart in terms of how they are performed, but combining them helps burn fat, tone muscles, improve cardiovascular health, and help you improve balance, flexibility, and posture.

In this article, I’ve designed a weekly program that involves performing HIIT and Pilates on alternate days.

If you want to squeeze the benefits of low-impact stretching and high-intensity cardio and build an aesthetic and functional body, I recommend following this program for a few months.

I also suggest consuming a healthy and balanced diet to maximize your results.

What is High-Intensity Interval Training (HIIT)?

HIIIT Workout Training

High-Intensity Interval Training (HIIT) is an efficient workout program designed to work on the entire body. It is fast, intense, and burns plenty of calories in a short time. It involves performing exercises in intervals.

For example, If you’re doing a circuit of three exercises, squat jump, mountain climbing, and burpees, then you can do them in the following ways:

  • 30-second squat jump, 30-second rest,
  • 30-second mountain climbing, 30 seconds of rest,
  • 30-second burpees, 30 seconds rest.
  • Repeat this pattern as many times as you like.

What is Pilates Workout?

Mat Pilates

Pilates is a form of low-impact workout training, unlike HIIT. The pilates exercises work on the entire body, especially the core.

The primary purposes of doing pilates are to strengthen the core muscles and improve posture, mobility, and flexibility.1 Kloubec, June A. “Pilates for improvement of muscle endurance, flexibility, balance, and posture.” Journal of Strength and Conditioning Research vol. 24,3 (2010): 661-7. doi:10.1519/JSC.0b013e3181c277a6

Most Pilates exercises are bodyweight, but you can also add weights or bands for additional resistance.

6 Day HIIT Pilates Workout Plan to Get Toned and Flexible

HIIT Pilates Workout Routine
  • Day 1 – HIIT
  • Day 2 – Pilates
  • Day 3 – HIIT
  • Day 4 – Pilates
  • Day 5 – HIIT
  • Day 6- Pilates
  • Day 7 – OFF

Day 1 – HIIT

  • Jumping Jacks – 15-second work, 15-second rest
  • Mountain Climber – 15-second work, 15-second rest,
  • High Knees – 10 taps per side, 30-second rest
  • Shoulder Taps – 10 taps per side, 30-second rest,
  • Squat Jump – 10 reps, 30-second rest
  • Push-ups – 15 reps, 30-second rest
  • Kneeling Jump – 10 reps, 30-second rest
  • Aim for four to five rounds with 2 minutes of rest between them.

Day 2 – Pilates

  • Roll Up – 5 reps, 15-second rest
  • One Leg Stretch – 10 stretches, 5 reps per leg, 30-second rest
  • Spine Stretch Forward – 10 reps, 15-second rest
  • Scissors Straight Leg Stretch – 10 seconds per leg x 3 sets, 15-second rest
  • Neck Pull – 10 reps, 30-second rest
  • Hundred – One set
  • Front Plank – 45-second, 15-second rest
  • Perform three to four times at a slow pace.

Day 3 – HIIT

  • Sprint in Place – 15-second work, 15-second rest
  • Knee Tap Pushup – 12 reps, 6 taps per side, 15-second rest
  • Pop Squat – 10 reps, 30-second rest
  • Crossbody Mountain Climber – 20-second work, 30-second rest
  • Shoulder Taps – 15 taps per side, 30-second rest,
  • Burpees – 10 reps, 2-minute rest
  • Shoot for four to five rounds.

Day 4 – Pilates

  • Roll Over – 5 reps of 10 seconds each, 30-second rest
  • One Leg Circles – 5 reps per leg, 10 seconds each, 30-second rest
  • Double Leg Stretch – 3-second hold x 10 reps, 30-second rest
  • Mermaid – 5 reps per side, 10-second each, 30-second rest
  • Corkscrew – 5 reps per side, 10-second each, 30-second rest
  • Pilates Mat Saw – 5 reps on each side, 10-second each, 30-second rest
  • Side Plank – 30-second hold per side
  • Perform three for four rounds at your desired pace.

Day 5 – HIIT

  • Jumping Jacks – 15-second work, 15-second rest
  • Sit Outs – 12 reps, 6 taps per side, 15-second rest
  • High Knees – 10 reps, 30-second rest
  • Mountain Climber – 20-second work, 30-second rest
  • Bodyweight Power Maker – 5 reps, 2-minute rest
  • Shoot for five to six rounds for time.

Day 6- Pilates

  • Roll Up to Roll Over – 5 reps, 15 seconds each, 15-second rest
  • One Leg Kick – 10 reps per leg, 15-second rest
  • Swan Dive – 10 reps, 30-second rest
  • Pilates Bicycle – 10 reps per leg, 30-second rest
  • Shoulder Bridge – 10 reps per leg, 30-second rest
  • Spine Twist – 10 twists per side, 30-second rest
  • Jack Knife – 5 reps, 10 seconds each
  • Perform three to five rounds at low intensity.

Pros and Cons of Combining Pilates and HIIT


Pilates and High-Intensity Interval Training (HIIT) both involve bodyweight exercises that can be easily done at home in a little space where you can hop and lie. They require no special equipment, only an exercise mat.

Pilates involves balance and flexibility exercises, while HIIT includes primarily cardio workouts.

Combining them improves core strength, flexibility, and balance, builds up your cardiovascular fitness, promotes fat loss, and helps you shape your physique.


Incorporating Pilates and HIIT may lead to conflicting goals and less effective results for each workout because Pilates focuses on low-intense mobility exercises and core engagement, while HIIT emphasizes intensity and cardiovascular fitness.

However, a well-planned HIIT-Pilates routine can prevent fatigue, minimize the risk of injury, and help develop all-around fitness.

Final Tips and Suggestions

Avoid if you want to build big muscles: Pilates and HIIT have different focuses and intensity levels, and combining them can make you flexible, fast, and functional. However, these are not suitable for those who want to get muscular and lift heavy.

Adjust intensity and selection of exercises: Consider modifying the intensity of each exercise to match your current fitness level and goals. Moreover, replace those exercises that are challenging or easy for you with the ones that you think match your fitness level.

Listen to your body and take rest when needed: When you are burned out, or your muscles are sore, I recommend taking a day off to let your muscles recover so you can get ready for the next sessions.

Focus on Nutrition for Optimal Results: Working out alone isn’t enough to achieve a better physique. To achieve optimal results, I suggest including nutritious foods and supplements in your diet.

Consistency: Stay consistent with your workouts and be patient with your progress. Combining Pilates and HIIT can lead to significant improvements in fitness and overall health over time.

Download The Full Body HIIT Pilates Workout Plan PDF


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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