Skip Nav

Try a 12-Minute Pilates Couch Workout From Blogilates

All You Need Is a Couch For This 12-Minute Total-Body Workout That Kicked My Butt

These days a home workout is as challenging to my creativity as it is to my muscles. No light dumbbells? I'm bicep curling cans of chickpeas. No heavy dumbbells? Hip thrusting a full gallon water bottle. No yoga blocks? Propping myself up on the chunkiest fantasy novels I have.

Cassey Ho of Blogilates is on the same page with her new at-home Pilates workout, which uses nothing but a sofa to work your whole body. I pushed my coffee table out of the way one morning and gave it a try, curious how effective it could be with so little equipment and and time.

There's no formal warmup, but the first exercise was a squat to chair sit, which helped me loosen up and get moving. After that, from tricep dips to elevated split squats to the truly core-shaking "couch taps," it was all sweat and shaking in my muscles. The couch climbs were especially hard on my shoulders, and the couch arm balance was a tough core finisher. If you have limited time, space, and equipment (welcome to the club), this workout is a good way to work up a quick sweat. Check out all the moves you'll be doing below and watch Ho demo them all in the video above!

Blogilates 12-Minute Pilates Couch Workout

Directions: For each of the following moves, do as many reps as you can for one minute. Rest for 10 seconds between exercises.

Equipment needed: A couch or sturdy chair and a throw pillow.

  • Squat with chair sit
  • Squat to knee-tuck
  • Elevated triceps dips
  • Elevated split squat, right leg
  • Elevated split squat, left leg
  • Couch climb
  • Seated knee tuck
  • Couch tap
  • Russian twist
  • Couch arm balance
Latest Health & Fitness
All the Latest From Ryan Reynolds