{"id":58266,"date":"2022-07-11T00:00:00","date_gmt":"2022-07-10T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/30-min-cardio-pilates-workout\/"},"modified":"2022-07-11T00:00:00","modified_gmt":"2022-07-10T22:00:00","slug":"30-min-cardio-pilates-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-cardio-pilates-workout\/","title":{"rendered":"Workout of the week: 30-min cardio Pilates workout"},"content":{"rendered":"\n
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30-MIN CARDIO PILATES WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ cardio Pilates workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells & gym mat<\/p>\n\n\n\n

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At a first glance, cardio and pilates seem to have nothing in common. <\/strong>They are both excellent workouts and bring you great health benefits, but the combination of these might not seem natural. Pilates is usually associated with slower movements, mainly focused on posture and toning<\/strong>; cardio training, on the other hand, is the physical activity that raises your heart rate<\/strong>. Despite all these differences, they work super well together, and today’s workout is the perfect example of that. <\/strong><\/p>\n\n\n\n

Below you’ll find a cardio Pilates workout<\/strong> courtesy of Carolina L\u00fcthi, our personal trainer from <\/strong>EVO Zurich Enge<\/strong><\/a>. It has 7 exercises, <\/strong>each performed for 60 seconds<\/strong>. Then, between each exercise, you have to perform a side mountain climber for 30 seconds<\/strong>. This workout has 3 rounds.<\/strong> You’ll get 1 minute to rest between rounds.<\/strong> In total, this session will take you 30 minutes<\/strong> to complete. <\/p>\n\n\n\n

  1. Seated leg pulls<\/li>
  2. Side mountain climber<\/li>
  3. Quadruped knees off the mat<\/li>
  4. Side bend knee to elbow – right<\/li>
  5. Side bend knee to elbow – left<\/li>
  6. Dynamic boat<\/li>
  7. High plank toe touch<\/li><\/ol>\n\n\n\n

    When you’re ready, let’s try this cardio Pilates workout!<\/strong><\/p>\n\n\n\n\n\n

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    WORKOUT SETUP<\/h2>\n\n\n\n
    • 7 exercises<\/li>
    • 60-sec for 6 exercises<\/li>
    • Side mountain climber for 30 sec in between each exercise<\/li>
    • 3 rounds <\/li>
    • 60-sec rest between rounds<\/li>
    • 30 minutes<\/li>
    • Equipment: Dumbbells & gym mat<\/li><\/ul>\n\n\n\n
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      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong><\/p>\n\n\n\n

      • Dumbbells = water bottles filled with water and \/ or sand<\/li><\/ul>\n\n\n\n
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        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        3 rounds<\/strong><\/p>\n\n\n\n

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        1 – SEATED LEG PULLS<\/h3>\n\n\n\n

        60 sec<\/strong><\/p>\n\n\n\n

        • Grab a pair of dumbells and sit on a gym mat. <\/li>
        • Stretch your arms up, lifting the dumbbells above your head. <\/li>
        • Recline your torso, engage the core and lift your right leg while simultaneously lowering the dumbbells close to your knees. <\/li>
        • Lower the right leg and bring the dumbbells back up. That’s one rep. <\/li>
        • Repeat with your left leg and then for a whole minute, alternating sides. <\/li><\/ul>\n\n\n\n