30 Minute Standing Cardio Pilates & Abs Workout

This is a 30 Minute Standing Cardio workout to exercise the whole body. You'll burn those calories through a series of standing pilates exercise challenges which will work the core, hips, legs, glutes, shoulders, arms and back. It's a full body session to give you a boost of endorphins without using any high impact exercises. Low impact on the joints with high intensity movements that require concentration and focus. A great workout for mind and body, especially if you're feeling sluggish from lockdown life. Prepare for shaky legs during and post class! It will be based on my Pilates and Dance background and I decided to create this routine as the last one was so popular. After all, we've all spent a lot more time sitting during the Covid lockdown so this is to get us all up and moving! It can be used as warm up to a longer workout or standalone as daily workout or active recovery session.
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Stay safe, stay well and enjoy every moment of this day,
Take care, Rachel
#girlwiththepilatesmat #pilates #cardioworkout
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout.

[@suzannepalmerriches4038]

I’ve just found this one, a great stretch session. Thank you!

[@rosarionicolaci3616]

Standing is much better I think because it's easier to watch you do the work out thank you

[@catherinehall8748]

I am loving your classes from Brisbane

[@winnpark4728]

still a favorite - thank you Rachel

[@lisak7214]

Thank you, Rachel. This was an amazing workout. Love your sunny disposition during these hard times.

[@angelaharris9111]

ANY PROGRAME I DID WITH YOU IS VERY WELL PUT I AM 72 YEARS OLD AND I CAN FOLLOW .I HAVE MANY YEARS OF PRACTICING YOGA THANK YOU VERY MUCH

[@peggykennedy8593]

Vegas Gma here.your videos are a joy adding to my daily stretches..thank you

[@olgasleigh8349]

Very challenging but good workout.thank you

[@johannerheault8794]

Love your sessions. If no ne has told you lately "YOU ROCK"!!

[@syssyjaktman3990]

Good morning Rachel! Thank you for being here all the time :-) I just had a wonderful pilates class with you! The day couldn't have a better start! Wish you a terrific day! Love, Syssy

[@TheGirlWithThePilatesMat]

Wonderful! Thanks Syssy and you're welcome 😊🌟

[@wendyboyce-pike5141]

Good stretches thank you ideal for me as I am recovering from a bike accident 6 weeks ago!

[@melissajamison1064]

Thank you. Followed a leg focused video of yours with this one. ❤

[@martinedekerpel3523]

Yes good stuff liked it a lot. I loved the move that is similar what my yoga teacher calls the airplane.

[@susancaldwell4659]

Just did this one for the first time. EXCELLENT!

[@kaybaker9495]

This morning I tried to “graduate” from the seniors class to this one. I managed twenty minutes!!!!!! Back to seniors class I go, but I’ll be back, I love your classes.

[@angelaharris9111]

I LOVE ALL YOUR VIDEOS YOU WORK HARD WITHOUT NOTICE ITTHANK YOU

[@TheGirlWithThePilatesMat]

You’re welcome Angela. Thanks for your lovely message and have a wonderful day 😊🤗

[@marleneromero4491]

Following you all the way from the Philippines love your workout!

[@sharonledwell6807]

Great balance and strength work for my OA hip!

[@suej674]

Hi Rachel, all lovely classes, enjoying them, much appreciated.🙏🙏🤗🤗💐💐

[@susansegal6689]

Love your classes. I keep trying to put more than $2 into the Thanks link, but KZbin won't let me. Your classes are worth far more, so I'll just do it often!

[@sylviaharris8581]

Wow, that was challenging but I needed the balancing moves and great inner thigh stretches.

[@reneepiccirilli5163]

Thank you, Rachel! Challenging, but feeling great afterwards!

[@bettymaugeri7316]

Whew - that was a good workout - i am 74 but did manage to stay with you for the half hour!

[@jantaylor9896]

I'm Jan in Richmond Virginia USA. At almost 88, this one's a bit much for me, so I'll go back to the first Senior exercise. Love that one; thanks, Rachel.

[@TheGirlWithThePilatesMat]

That sounds like a good plan Jan. Don’t forget I have 2 Senior standing workouts on the channel plus some 10 and 15 minute standing workouts which you may find work for you too. Best wishes, Rachel

[@erikalloyd5842]

Hi Rachel, My gym has reopened with limited classes and numbers so when I can't get into a Pilates class, you are my saviour. Thank you so much xx

[@TheGirlWithThePilatesMat]

That’s lovey to hear Erica, so glad I’m your go to Pilates class 😊

[@amygalvin1799]

I find it helpful when you mention right/ left arm or leg. I get easily confused!😊

[@jacz999]

Thank goodness for you... really love your classes 🥰

[@corinnedyer9612]

Wow that was a challenge. I struggled at the end but got there. Thanks

[@yvonnethompson3999]

Awesomely challenging new class...wow‼️ The end stretch sequence was very difficult to maintain, so it’s going to take many classes for my old body to adapt Rachel! PERSEVERANCE... I’M NOT GIVING UP. Look forward to Fridays when I get up and can try your new class [ 2am California time is a bit late/early to join you live] ❣️

[@madelinebird5429]

Fantastic class today Rachel! Very challenging but really great stretches. Thank you!

[@TheGirlWithThePilatesMat]

Really glad you enjoyed the challenge Madeline! Well done for doing it 😊

[@coleenmonteleone8636]

Did this workout today after I did the Mat for Seniors and enjoyed them both! Thank you!

[@mariongroves2588]

Thank you so much for this class- I'm building back endurance after an illness--- after the live class...

[@inger-mariebarfoed6964]

Thank you from Norway!

[@vivianstacey8016]

Thank you! That certainly was challenging, especially the last stretching exercises - I could only watch with awe! I am a very stiff 71 year old but I will keep going, feel better already!

[@TheGirlWithThePilatesMat]

Hi Vivian, well done for taking on the challenge! Not an easy session but one I hope with repetition gets more achievable for you. Keep stretching and maybe check out the session I did for flexibility. It’s called ‘Absolute beginners flexibility routine’ Lots of gentle stretches to help ease the body’s aches and pains. Feels great 👍😊

[@thelmaperez6401]

Muchas gracias, excelente rutina. Felicitaciones y bendiciones 👏👏👏❤

[@sueshore7453]

Fab fab fab !!!!!! Love this new standing workout, bit more of a challenge. Please keep doing the standing ones. Thanks Rachel xx

[@TheGirlWithThePilatesMat]

Great to hear Sue, there’s lots of standing workouts on the channel now so I hope you manage to try them all and pick a few to do each week. I’ll be filming more standing workouts in the near future once I’ve recovered from foot surgery so keep an eye out on the channel 😊

[@limlanny8607]

Good morning 🎉🦜 Thank you 🙏

[@silviauriarte4418]

I was not able to join you live, but as all of your video/classes, I enjoy the workout. I am very thankful for you to always have and transmit wonderful positive energy. I loved this class. I am not sure how I can donate to you if I am not doing the live classes. I really want to help you continue doing these lovely workout classes for us during this pandemic!

[@TinaR622]

Hi Rachel, I love your Pilates workouts, I have been with you almost 2years now and I can tell I am much stronger than I used to be. This was quite a challenging workout but I did it just struggled a little with the stretching as not quite as flexible as you !! But I’m working on it ! I am so glad to see your channel is doing so well, I wish you lots of success. 😀

[@faylovett5484]

I LOVED LOVED LOVED this class - from Sydney Australia. Thank you for all your amazing workouts Rachel

[@mirandajokel6257]

Love this class. Thank you.

[@monicamumper-ol5jd]

Loved this workout, it challenged my balance. Monica

[@maureendesmarais6955]

So glad I found your pilates videos!!!! I've restarted my exercise and I'm doing your videos 3x a week. Love that there is so much variety for me to choose among. Would love to join your live class but 5AM is a bit early for me. Thank you for continuing to post new videos.

[@karencollier9004]

Thank you soooo much I am new to your classes . I am new to your classes. I have subscribed and I am looking forward to doing all your classes. Keep up the good work and keep safe and well. Kxx

[@cherylmohan4580]

Hi Rachael! Loved your standing class today!!

[@cherylmohan4580]

I can’t seem to get into the live chat... not sure how? I can see the live chat but can’t figure out how to comment on the live chat..

[@veronicaswartz8988]

Thanks so much I was sweating...I love that we do slow stretching moves ...Veronica Canada

[@Singemeister]

Brilliant class - hard class but really good and I just about lasted the class. I’ll be back for more. I love a challenge and feel great 👍🏻

[@angelaharris9111]

thaks for starting my day strong !

[@beverlywilliams7036]

I love your workouts. I have done YOGA for 10 years but our instructor retired and closed her studio. I too was once a ballerina in my youth but my balance is gone. Wish I could get it back so working on the balance exercises. I'm 71 so I am trying to keep in shape!! Glad I found you and Thank you!

[@TheGirlWithThePilatesMat]

Keep going Beverly, lovely to chat to a fellow ballerina x

[@sadaaltak5811]

I loved it.. l love to see more of exercise for women over 50 .

[@TheGirlWithThePilatesMat]

Great to hear Sada! I’m over 50 so everything you see on the channel will be suitable for over as well as under 50 😊🤗

[@mariemarsh874]

Thank you Rachel, I've been with you since the start of lockdown, doing seniors mostly but am progressing onto more advanced exercises now. I do feel I have more strength and better balance. I've loved doing it!!

[@katiewinn5468]

Really challenged by this one, can’t really do it completely but know that this will help my stiff hip joints if I am careful not to over do. Thank you!

[@jacquihalford8810]

Thank you Rachel have been doing your workouts with a fractured hand, managing to do most of them. X

[@rosarionicolaci3616]

Fantastic half hour work out Rachel ! Rio de Janeiro , Brazil

[@moiraferry204]

Love your exercises. I’m doing these from Sicily.

[@lisak7214]

I had difficulty with the lunge stretches at the end, as a few others had mentioned during your chat. You are in amazing shape and you make it look so easy. Gives me motivation to keep the Pilates going! Thanks, Rachel! 😊🌻

[@marycampbell3852]

Hi Racheal Missed you yesterday, I was on a course all this week. It is a brilliant course and I enjoyed myself. However I am back to work next week, I will miss the live sessions, but i will do your class Saturday Morning from now on. I am so happy I found you. xx

[@judithrleci2727]

Thanks Rachel. I've been working through your previous videos while you are on your break. Hope you are feeling much better after your op. Have you managed to finish the renovations for your new studio. Hope so now it is getting colder. Best wishes for a healthier New Year to you and all of yours. Judith

[@רחליאיטה]

hi Rachel im rachel from Israel thank you so much for your wonrful pilaties I realy enjoy it

[@myrnamarell4497]

I also had trouble with the lunges. working out with you my balance is so improved. No trouble with balance exercises. Thanks from a super senior in California.

[@TheGirlWithThePilatesMat]

Hello super senior Myrna! So pleased to hear of your improved balance and well done for doing this workout- not an easy one so I hope you’re proud of your achievement today 😊

[@debraduffy8369]

A great leg work out! Love her classes!

[@kikibrophy6461]

I have been doing your workouts since lockdown started and they have been such a god send for my health and sanity. So thank you so much!

[@julesbarnabas4298]

I love the standing exercises as I can’t kneel on my replacement knees. It’s interesting how my balance was so much better on the leg with the full replacement than the one with the partial replacement. Definitely adding this into my weekly routine. Feeling the fittest I have for years, including losing 14lb so far in 10 weeks. Thank you for the inspiration to get fit.

[@gracebuencamino4]

Love it! More standing cardio pls. Thank you😊❤️

[@susanhamlyn9008]

Freshly enjoy your classes, would a little longer class.

[@patandray2925]

Really enjoyed this one Rachel - challenging but in a good way...definitely one to repeat. Just sent you a virtual coffee 😊 - thanks for all you give - you are now my 'go to' on Sunday morning .

[@TheGirlWithThePilatesMat]

Hello and thanks so much fir the virtual coffee ☕️ So glad you enjoyed the challenge of this workout. Well done for doing it! Thanks also for being part of our supportive community, great to have you here 😊

[@cathynewhallshawcc7047]

That was great . Very challenging at the end but the stretch felt good. This is Cathy from Pennsylvania

[@peggygibson2894]

Love this class, thank you

[@lisak7214]

Rachel, you were so right! I just did this workout again and the stretches at the end seemed a little bit easier this time. I feel really great right now. So as you always say, keep at it! 😊🌻

[@pjmacliam4860]

Great session, thank you. Tired!

[@olgagarcia5710]

Thank you for this amazing class, truly enjoyed it! So glad i found you❤️

[@roelandwijkhuizen]

Thank you Rachel, lovely exercises as usual with you, Roeland Helmond, Netherlands

[@maggiecostello7755]

Thank you for a very good workout

[@2emmss]

This round was probably the most challenging so far. I've noticed that I have more flexibility since I started doing your exercises last month. Thanks so much from Cambridge, MA USA

[@mariannel8765]

Fantastic workout! I had some difficulty with end stretching but did my best! You are amazing!

[@TheGirlWithThePilatesMat]

Thank you Marianne, so glad you enjoyed it. Lovely to have you join in 😊

[@kerimoore1822]

LOVE THE STRETCH!!

[@TheGirlWithThePilatesMat]

Glad you enjoyed it! 😊

[@SarahBaldwinMUA]

Wooo glad to be back, first Pilates sessions after out wedding, can not wait to get back into it

[@TheGirlWithThePilatesMat]

Welcome Back!

[@jackiestott3117]

Found that really a really hard workout! Balance non existent!!

[@karencoleman7687]

Loved this class!

[@SarahBaldwinMUA]

Enjoyed this today. Although knees are bad at the moment no idea why. It maybe connected to tight hips. I better spend some time releasing them

[@angelaharris9111]

THANK YOU VERY MUCH EXELANT FOR THE STRONGER LEGS

Phew, 1st time I have had to give up on a class! But I will try it again this week!

[@suesaihara]

Watch her the beginner's class.

[@shirleypadrone9705]

Loved this work out

[@susanclingenpeel3338]

Excellent exercise !!

[@bemawill]

Hello Rachel, I’m in Austin, Texas🧘🏾‍♀️‼️❣️ This was a Challenging one for me and Needed to modify the brief floor routines.👍🏾 Nevertheless I Enjoy You and in particular the Standing videos (please keep those coming)❣️‼️

[@kimb.2883]

Terrific stretching and weight bearing work! Just shows how you don't need weights to strengthen the arms. Thank you for the challenge, just right for me. I wish I could donate, but it doesn't seem to work for U. S. dollars. I'll repeat this one. :)

[@SarahBaldwinMUA]

That last stretch was challenging, good though thank you

[@tp2387]

👏👏👏 managed to catch up on second half after Internet going down during the live. Those stretches were challenging but so good. Looking forward to your new series. Txx

[@deniseboland4241]

I’m in a 2 week quarantine in a Sydney hotel. Which all over Pilates programme do you recommend for an older lady. Many thanks. Love your presentations

[@nataleec7030]

Loved it! Thanks. You said in one of your other videos that we should aim for 3 or so hour long sessions a week. Do you recommend doing two of your videos?

[@marycampbell3852]

Racheal that was a challenge the squats and stretches. thank you

[@TheGirlWithThePilatesMat]

Hi Mary, hope you enjoyed the challenge! It’s good to mix things up every now and then I think 😊 Well done for doing it !

[@bettybeckmusiccalm1262]

Excellent

[@pattikino9140]

I recently found your channel a few weeks ago and LOVE it! I particularly like the standing workouts but all your workouts are great. Thank you for your great instructions and for being so personable :-D

[@roopamgosain6895]

Hi, you have great workouts and I enjoy doing them. Keep inspiring and motivating me.😊

[@pattiphillips8415]

Great workout!

[@yvonnethompson3999]

😬😲🤣 ohhhhhh those stretches at the end need a lot of practice‼️

[@maureendennis8316]

Excellent, this is exactly what I need.

[@TheGirlWithThePilatesMat]

Great to hear! 😊

[@cynthiacunha447]

Thank you!!!

[@bethcocks3293]

Thank you so much your exercises are perfect

[@TheGirlWithThePilatesMat]

You’re welcome Beth 😊

[@jcs6928]

These were great stretches. Love your workouts.

[@cathymccall4056]

This was a hard workout, but I loved it! It has been a bit since I've been able to join! Nice to to be at it again!

[@ThePeaceful0909]

Thank you very much! 💓

[@TheGirlWithThePilatesMat]

You’re welcome Katy 😊