Pilates (Mat & Reformer)

Pilates has become the defining strength practice of low-impact fitness, with 66% booking growth since 2024 and 45% of studios now offering it. Using controlled movements on mat or reformer, it builds deep core strength, postural control, and joint stability. Harvard Health highlights its value for older adults, and a 2019 meta-analysis found it raises VO2 max by 2.77 mL/kg/min. However, as a standalone cardio workout, it is light—roughly equivalent to walking two miles per hour. Compared to #7 Swimming, a mat session torches about 70% fewer calories, making it best paired with aerobic exercise. For joint-friendly strength that translates into daily functionality, Pilates earns its number two ranking.