Whether You Have 15 Minutes or 30, This Full-Body Pilates Workout Will Wake You Up

Ready to jump aboard the Pilates workout train? There’s a reason this exercise method is a favorite among celebrities and trainers alike: it’s generally low-impact and beginner-friendly, but offers tons of benefits.

Try it with this full-body Pilates workout created by instructor Isa Welly. This routine will wake up muscles all over your body and leave you feeling stronger and more balanced in just 10 simple moves. It should take you about 15 minutes total; perform the circuit twice for a 30-minute workout, or just once if you’re short on time.

This particular Pilates workout strengthens your core, upper-body, lower-body, and back muscles, but will also improve flexibility, posture, and alignment, Welly says. All that, and without any equipment — making this a great at-home Pilates workout even if you don’t own any gym gear. As always, listen to your body, do as much as you can, take breaks when you need, and don’t forget to breathe deeply.

30-Minute Full-Body Pilates Workout From Isa Welly

Equipment needed: none

Directions: Perform these 10 exercises back-to-back for one set. Complete two sets for a 30-minute workout. Read on for directions on how to do each move.

1. Four-point kneeling: 8 reps per side
2. Four-point kneeling double knee tap: 10 reps
3. Plank hold: one minute
4. Pilates push-up: 15 reps
5. Back extension: 10 reps
6. Double leg lift: 5 reps per side
7. Slide and extension kick: 5 reps per side
8. Scissor lift: 10 reps per side
9. Cross leg lower: 10 reps
10. Hip raise: 8 reps