Article: My Simple 20 Minute Beginner Reformer Workout
My Simple 20 Minute Beginner Reformer Workout
The question I hear most from brand new clients is a nervous one, what do I actually do once I am on the reformer? It can look like a lot of springs, straps and moving parts, but a good beginner session is calm, simple and short. Here is the exact 20 minute routine I come back to, the one I hand every first time user, so you can step on with a plan instead of a worry.
In this article
What a beginner reformer workout looks like
A beginner reformer workout is slow and controlled, not fast or fancy. You are learning to move the carriage smoothly, breathe with each repetition and feel your core switch on. Twenty minutes is plenty when you are starting, because quality matters far more than length. If you finish feeling worked but not wrecked, you have done it exactly right.
Springs and set up
Before the first exercise I set two springs for most beginner movements, which gives enough resistance to feel supported without fighting the carriage. I fit the poles and ropes, check the headrest is flat and give the carriage one slow glide to feel the tension. That is the whole set up, and from here everything flows.
My 20 minute routine
Here is my go to beginner flow, in order. Move slowly, breathe, and rest whenever you need to.
- Footwork on two springs. Lying on your back with your feet on the bar, press the carriage out and in, ten slow reps. This wakes up the legs and teaches the glide.
- Leg circles on one spring. Feet in the straps, small controlled circles, ten each way. Lovely for opening the hips.
- Bridge on two springs. Feet on the bar, lift the hips and press out a few centimetres and back, ten reps for the glutes and lower back.
- Long arm pulls on one spring. Lying down, hold the straps and draw your arms down by your sides, ten reps for the upper back.
- Kneeling chest press on one spring. Facing the straps, press gently forward and control the return, ten reps.
- Mermaid stretch on one spring. Sitting side on, reach up and over into a long side stretch, five each side to finish.
How often to train
I tell beginners to aim for three sessions a week with a rest day in between. That is enough to feel real progress within a fortnight without overdoing it. Consistency beats intensity every time, and short sessions like this one are exactly what keeps you coming back to the machine.
Why training at home makes it stick
The reason I train at home is simple. There is no booking, no travel and no waiting for a class to start, so a 20 minute session slots into a normal day. When you own the machine, the barrier to starting quietly disappears. If you would like the moves guided for you, our Fit by FitBoutique on demand app, launching very soon, walks you through sessions just like this one.
Frequently Asked Questions
How long should a beginner reformer workout be?
Around 20 minutes is ideal when you are starting. Short, controlled sessions let you focus on smooth movement rather than pushing through fatigue, and they build the habit faster than long, tiring workouts.
Can I do reformer Pilates as a complete beginner?
Yes. The reformer is beginner friendly because the springs support you through each movement. Start with light resistance, move slowly, and begin with simple footwork, bridges and stretches.
How many times a week should a beginner train?
Three sessions a week with a rest day between is a great starting point. You will usually feel progress within a couple of weeks without overtraining.
Do I need to be flexible to start reformer Pilates?
No. Flexibility is something reformer Pilates builds over time, not something you need first. Everyone starts a little stiff, and the controlled range of the reformer helps you improve safely.
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Written by Ayrah Yuso
I'm part of the FitBoutique team and have a solid passion (and love) for all things exercise related, including Reformer Pilates
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