I’ve become a total Pilates convert recently; I think it’s partly because I love learning new things within the fitness industry, but I also adore strength, flexibility and mobility training. That makes me the perfect student for a Pilates instructor, maybe.
One term I hadn’t heard of before during my last Pilates Sculpt class was the mat Pilates burpee. Pilates push-ups, yes, but Pilates burpee? Unfamiliar territory. Turns out I’ve taught it before as a personal trainer, but as a deconstruction of the burpee, rather than an exercise itself.
It occurred to me that this burpee variation is very low-impact and beginner-friendly, although you will still need to move from standing to a plank and back, so if getting up and down from your mat repeatedly isn’t suitable for you, it’s unlikely this burpee will be.
That said, it works well if you have an existing injury or back pain that isn't exacerbated when you remove the jumping, which would usually remove the standard jumping burpee from your exercise library. If you’re interested in learning it, here’s how.
What is the Pilates burpee, and how do you do it?
Follow these steps:
- Stand with your feet hip-width apart. You can hold dumbbells by your sides if you want to
- Slightly squat down while keeping your chest forward and heels planted
- Place both hands down on the mat in front of you, palms flat (unless holding weights)
- Step one foot back, then the other, into a high plank position. Shoulders should stack over wrists, and hips should align with your shoulders
- Zip your belly button toward your spine
- Step one foot, then the other, forward just behind your hands
- Stand and raise your arms overhead.
You can choose to jump into the plank or jump your feet forward (or both). However, you’re essentially walking through a burpee, so remember to think about keeping it low-impact while still raising your heart rate. You don't need a jump to benefit.
If you have a reformer on hand, check out the video below for a reformer Pilates burpee variation that adds challenge while remaining low-impact on your joints and works the same muscle groups through a full range of motion.
The benefit of a reformer is that your body stays under tension the entire time, and you can increase or decrease intensity by releasing or adding springs. The reformer also tests your balance, as the bed is unstable to stand on.
What are the benefits of a Pilates burpee?
Burpees turn up in many conditioning and HIIT workouts because they ramp up the heart rate, work muscles from head to toe and build explosive power.
However, for many, burpees are a no-go, especially for exercisers with lower back pain. Anything high-impact that also involves moving quickly between high and low positions can create further injuries and pain for the spine, and for anyone with high or low blood pressure, burpees can exacerbate spells of dizziness.
I hadn’t heard of a mat Pilates burpee before, but the walk-through version is a “regression” I actually teach for those who want to try burpees but need to take the intensity down a notch.
You can target the same muscle groups without impact on your joints, and if you move with pace, you can still raise your heart rate and work up a sweat. Remember to engage your core muscles and breathe throughout, moving into a strong plank position each time.
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