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10-Minute Full Body Pilates X Strength with Ankle Weights

By: PILATESBODY by Kayla

If you’ve been feeling short on time but still want to stay consistent with your workouts, this 10-minute Pilates X Strength workout is exactly what you need. It’s part of my Pilates X Strength Challenge—a free 2-week series launching in June 2025 designed to help you build lean muscle, tone your entire body, and feel strong and energized with minimal equipment, right from home.

Let’s break down what makes Pilates X Strength workouts so effective, especially for busy women, and how you can get started today.

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Why Pilates X Strength Is the Perfect Combo for Busy Women

Pilates X blends the core-sculpting, posture-enhancing benefits of classical Pilates with dynamic, muscle-building strength exercises. It’s efficient, low-impact, and incredibly effective for women’s strength training at home.

I used to love the intensity and challenge of CrossFit—but I didn’t love the constant fatigue, prolonged soreness, and back pain that came with it. Plus, I don’t have an hour to spend working out anymore. This is why Pilates X Strength has become my go-to. It gives you the best of everything: core strength, flexibility, and the ability to build lean muscle in an efficient, sustainable way. That’s exactly why I created my Pilates X Strength programs. I swapped long runs for walking—shown to improve cardiovascular fitness, help maintain a healthy weight, and reduce the risk of chronic conditions like heart disease, high blood pressure, and type 2 diabetes, according to the Mayo Clinic. Pairing that with smart, low-impact strength training has helped me see the best results of my life—more energy, less stress on my joints, and a sustainable routine I actually enjoy.

And the research backs it up. In a recent NPR article, a study of 400,000 women found that “even small doses of exercise are beneficial for everyone,” and that “women need less exercise than men to get the same gains in longevity.” The takeaway? A little can go a long way—especially when your workouts are consistent and well-designed.

My clients are seeing it too: more strength, better mobility, and results they can maintain.

While Pilates alone improves flexibility and core control, adding resistance training through weights or bands turns up the burn—leading to quicker changes in your body composition. Think: stronger glutes, better posture, improved core stability, and more energy to get through your day.

The best part? You don’t need an hour. In just 10–30 minutes, fitness Pilates can meet you where you are—and deliver real results.

Pilates X Strength Workouts: Everything You Need to Know to Get Started

If you’re new to this type of training, here’s what to expect:

• What is Pilates X Strength? It’s a low-impact but high-intensity hybrid of fitness Pilates and strength moves like lunges, squats, and presses. Expect core engagement in every rep with intentional, controlled movements.
• Do you need equipment? Yes—extra resistance is key to making progress. I’m not talking about staying with 3–5 lb dumbbells forever. When the exercises allow for it, pick up heavier weights to challenge your muscles. I also recommend using 2–3 lb ankle weights to increase intensity and target smaller stabilizing muscles.
• What fitness level is it for? It’s suitable for all levels, with modifications provided. However, having some prior Pilates experience will help you get an even better workout and maximize your results.

Whether you’re getting back into a routine or looking to challenge your current one, Pilates X Strength is approachable, fun, and easy to build into your weekly schedule.

You’ve probably tried Pilates in a studio or gym, but guess what? You can totally dive into Pilates from the comfort of your own home—no need for your teacher to be in person. All you need is the right gear to get started and a little know-how, and you’re all set to kick off your Pilates journey right in your living room!

How Pilates X Differs from Traditional Pilates

Traditional Pilates focuses on bodyweight movements, breath control, and deep core engagement, typically performed on a mat or reformer. While incredibly effective for posture, flexibility, and core strength, it can sometimes lack the progressive overload needed to build overall muscle tone.

Pilates X takes those foundational principles and adds resistance—via dumbbells, ankle weights, or resistance bands—to increase muscle recruitment and caloric burn. By incorporating strength circuits, you’re also training your body to stabilize under load, which boosts joint health, metabolism, and long-term functional strength. It’s a powerful fusion of fitness Pilates and progressive strength training that delivers balanced results without the wear and tear of high-impact workouts.

Real Results from the PilatesBody Community

Women in my PilatesBody programs have seen amazing results from consistent Pilates X Strength training. Through my 6-week Pilates X Strength programming, clients have shared how they feel stronger, more capable, and more energized day-to-day.

“Kayla is the strength and Pilates master if you are looking for a strong, balanced program that brings results in a sustainable way!” — Marilyn

“Thanks to Kayla’s guidance and personalized approach, I’ve been able to build lasting fitness habits that fit seamlessly into my life.” — Amanda

“I absolutely love Kayla as an instructor and as a teacher! The exercises were fit for any fitness level, including mine, which is novice. I understood and learned how to listen to my body, stabilize my core to help me get my moves done, and the end result is a better looking body.” — Layna

Whether you’re a mom, a working professional, or simply someone who values her time, these workouts are here to help you get results without spending hours in the gym.

Pilates X Strength FAQ

How many times per week should I do Pilates X Strength workouts?

I recommend starting with 2–3 sessions per week. If Pilates X Strength workouts are the only workouts you’re doing, 3 times per week is ideal. If you’re blending Pilates X Strength with other workouts like running or reformer Pilates, 2 times per week is suitable. My 6-week strength programs are designed for 3 workouts per week to help you build consistency and see progress without burnout.

Will I bulk up from Pilates X Strength workouts?

Not at all. These workouts are designed to help you build lean muscle, not mass. You’ll feel more toned, strong, and balanced without ever feeling bulky. Many women also notice improved mobility and flexibility thanks to the Pilates-based movements woven throughout the workouts. It’s about feeling powerful and agile, not just looking fit.

How quickly will I see results?

Consistency is key. Aim for just 20 minutes a day and follow a structured program to stay on track. Everyone is different, but many women begin to feel stronger, more energized, and more mobile within 1–2 weeks. Visible changes like increased muscle tone and improved posture often show up by the 4-week mark when you’re staying consistent with your Pilates X Strength workouts.

Are Pilates X Strength workouts beginner-friendly?

Yes! Each move can be modified for your level. Start slow, focus on form, and build from there. This style of strength training for women at home is ideal for beginners looking to get stronger without high-impact moves or complicated equipment.

10-Minute Full Body Pilates X Strength Workout with Ankle Weights

Full Body Pilates X Strength Workout Instructions

This 10-Minute Full Body Pilates X Strength workout with ankle weights is the perfect way to sculpt, strengthen and tone. By combining controlled Pilates movements with strength-building resistance, you’ll fire up your core, glutes, and upper body in just 10 minutes. Grab your ankle weights and let’s power through this quick yet effective full-body burn!

Follow along with Pilatesbody by Kayla YouTube, led by Certified Pilates Instructor, Kayla Brugger of PILATESBODY by Kayla.

Fitness Level: Intermediate

Overview:

• Full Body Strength Training
• Core + Ab Strengthening
• Low Impact

1. Lizard Plank

Targets: Full Body

How to Do Around the World

1. Begin kneeling on all 4’s with your left elbow on the mat and right palm down.
2. Engage your core as you begin to extend your right leg long behind then begin to pull the right knee up to the right elbow and hold.
3. Quickly float off your left knee as you come into a 3-point plank.
4. Repeat both sides for 60 seconds.

* For a live demonstration of the Lizard Plank, watch the workout video at the top!!

2. Half Moon Abduction

Targets: Glutes

How to Do Half Moon Abduction

1. Begin laying on your side, propped up on your elbow. Your knees are bent and hips and ankles stacked. 
2. Inhale, hover your top leg above your bottom leg and begin to move the top knee forward and tap your leg on the floor in front.
3. Exhale, externally rotate the top hip bringing the knee up and back making a half moon. 
4. Repeat both sides for 60 seconds.

* For a live demonstration of the Half Moon Abduction, watch the workout video at the top!

3. Advanced Donkey Kick

Targets: Core Strength, Glutes, and Hamstrings

How to Do the Advanced Donkey Kick

1. Begin on all fours in a table top position. Engage your core and bring your right hand behind your low back.
2. Exhale as you extend your left leg back long behind you engaging your hamstring and glute.
3. Return the left knee back under the hip
4. Repeat both sides for 60 seconds.

* For a live demonstration of the Advanced Donkey Kick, watch the workout video at the top!

4. Advanced Frog

Targets: Low Back, Glutes, Hamstrings

How to Do the Advanced Frog

1. Lay prone with your knees bent wide and your heels pressed firmly together. Your hands will stack making a pilel to rest your forehead down.
2. Engage your core and glutes and lift your knees and thighs up from the floor as if you are stamping your foot print on the ceiling.
3. Relax the knees and thighs to the mat.
4. Repeat for 60 seconds.

* For a live demonstration of the Advanced Frog, watch the workout video at the top!

5. Side to Side Double Leg Lower Lift

Targets: Transverse Abdominis, Rectus Abdominis, Hip Flexors

How to Do the Side to Side Double Leg Lower Lift Exercise

1. Recline back propped up on your elbows. Lift legs straight up towards ceiling.
2. Rock over to one side balancing on your hip while keeping your legs hovering. 
3. Return to reclining back propped up on your elbows and lift your legs again up towards the ceiling. 
4. Rock over to the other side balancing on your hip while keeping your legs hovering.
5. Repeat for 60 seconds.

* For a live demonstration of the Side to Side Double Leg Lower Lift Exercise, watch the workout video at the top!

6. Reverse Plank Leg Lift

Targets: Full Body

How to Do the Reverse Plank Leg Lift

1. Place your hands behind you while sitting on your bottom. Press yourself up with your hands and feet into a reverse table top so your bottom is off the mat. (Knees bent is a beginner option, legs straight is advanced)
2. While holding the reverse plank, press through your right foot as you pick up your left leg.
3. Place your left leg down and kick up your right leg.
4. Continue holding and alternating the leg kicks for 60 seconds.

* For a live demonstration of the Reverse Plank Leg Lift, watch the workout video at the top!

7. Windshield Wipers

Targets: Transverse Abdominis, Obliques

How to Do the Windshield Wiper Exercise

1. Lay on your back with your arms out to a T. Press your hands firmly into the floor while you lift both legs straight up to the ceiling.
2. Inhale, begin to sway both legs to right right keeping them together as your left side slightly comes off the mat. Keep both shoulder blades down.
3. Exhale, bring both legs straight back up to center using your opposite oblique, imprinting your spine into the mat.
4. Inhale, sway both legs to the left keeping them together as your right side slightly comes off the mat. Keep both shoulder blades down.
5. Repeat both sides for 60 seconds.

* For a live demonstration of the Windshield Wiper Exercise, watch the workout video at the top!

Pilates X Strength Equipment

Ankle Weights

Ready for a fully guided 10-Minute Full Body Pilates X Strength Workout with Ankle Weights? Follow along with the workout here on YouTube!

Share your favorite exercise below in the comment section! If you haven’t tried any yet, I’d love to chat with you on how to start!

Your Friend & Pilates Expert,

Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand