Article: My Simple 20 Minute Beginner Reformer Workout

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Woman doing a beginner reformer Pilates workout on the FitBoutique Ivory reformer

Jul 22, 2026best reformer 2026

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
Springs and set up
My 20 minute routine
How often to train
Why training at home makes it stick
Frequently asked questions

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.

A beginner session should leave you feeling capable, not crushed. Twenty controlled minutes, three times a week, is how the habit forms.Ayrah, FitBoutique

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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KEY SUMMARY

My simple 20 minute beginner reformer Pilates workout, the exact routine I do at home, move by move, with the springs and exercises to start today.

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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Reformer Pilates Range

Woman exercising on a Pilates reformer machine with resistance bands.

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Frequently Asked Questions

What is the difference between the Maple frame and Aluminium frame reformers?

The main difference is the frame material and feel.

Our Maple Crest feature a full maple timber frame, are slightly more compact, and come with 5 springs. They have a warmer aesthetic and suit home environments beautifully.

Our Aluminium models have a heavier duty commercial feel and come with 6 springs. They are slightly more robust in appearance and commonly chosen for studio style setups.

Performance wise, both deliver the same workout experience. It simply comes down to your preferred look and feel.

What’s the difference between the Ivory, White Edition the Onyx Fold Reformer?

All three models share the same core specifications, performance, and commercial grade build. They all feature an aluminium frame, 6 springs, and the same carriage system.

The difference comes down to the finish and design.

The Onyx Fold is fully black for a sleek, modern look.
The Ivory features maple detailing through the centre for a softer contrast.
The White Edition has a white frame with a clean, light aesthetic.

Performance, strength, and functionality are the same across all three. It simply comes down to which colourway best suits your space.

Is the Ivory Reformer enough for beginners?

Absolutely! The Ivory Reformer is an excellent choice for beginners and home use. It offers great performance and quality, making it perfect for those new to reformer Pilates.

If I order today, can I choose or change my delivery date?

Yes, we can absolutely work with your preferred delivery date. Once your order is ready to ship, we’ll coordinate with our shipping partners to align the delivery as closely as possible to the date you’ve requested.

Please note:

Deliveries are ultimately carried out by third-party couriers, so exact dates can’t always be guaranteed.
What we can do is dispatch your order on a specific day to get it to you as close as possible to your preferred timeframe.
If you have a special date in mind (such as moving into a new space or setting up a studio), let us know in advance and we’ll do our best to match it.
For larger studio orders, we can also hold until you’re ready for delivery.

This way, you can plan with confidence knowing your reformer will arrive when it suits you best.

How do I know when my reformer will be delivered?

Once your reformer is dispatched, you will receive a tracking number. Allied Express will contact you directly to arrange delivery, so you’ll know when to expect your reformer.

Are both the Ivory Reformer and the Onyx Fold Reformer easy to fold and move?

Yes! Both reformers are designed for easy folding and portability.

What are the key features of FitBoutique Reformer Pilates Machines?

FitBoutique offers a range of Reformer Pilates Machines, including the Onyx, Ivory, and Foldable Reformers. Each model is designed with adjustable resistance settings, a sturdy frame, and a comfortable padded surface to enhance your workout experience. The machines also feature a variety of attachments to accommodate different exercises and fitness levels

What are the benefits of using a Reformer Pilates Machine?

Using a Reformer Pilates Machine can significantly improve your strength, flexibility, and overall body awareness. Studies indicate that regular Pilates practice can enhance core stability by up to 30%, improve posture, and reduce the risk of injury. The adjustable resistance allows for a tailored workout that can be adapted to individual fitness levels and goals.

How is shipping handled for the Reformer Pilates Machines?

FitBoutique provides shipping options for all Reformer Pilates Machines. Standard shipping typically takes 5-7 business days, depending on your location. For more urgent needs, express shipping options may be available at an additional cost. All machines are carefully packaged to ensure they arrive in pristine condition.