If you're looking for a workout that'll leave you drenched in sweat but also feeling like you just had a mini therapy session, fitness trainer Khetanya Henderson's 30-minute Pilates and cardio fusion is about to become your new obsession. Joined by class members Tiff Marie and Paulyn Baens, this routine is no joke—it’s designed to torch calories, tighten your core, and leave you feeling strong AF. Starting on the mat with a brutal (but oh-so-effective) leg and core series before transitioning to standing exercises like knee drives and jumps, this session is the perfect blend of strength and cardio. And the best part? You only need a mat and 30 minutes to get it done.
The Mat Work: Where the Burn Begins
Don’t let the fact that you start on the ground fool you—this isn’t some gentle warm-up. Henderson kicks things off with a leg and core series that’ll have your abs screaming and your thighs shaking within minutes. Think Pilates-inspired moves like single-leg circles, scissor kicks, and controlled roll-ups, but with a cardio twist that keeps your heart rate up. The key here is control: slow, intentional movements that force your muscles to work harder than they would in a fast-paced routine. Marie and Baens keep the energy high, proving that even the toughest moves can be fun when you’re sweating it out with a crew.
Standing Strong: Cardio Meets Power
Just when you think you’ve caught your breath, Henderson transitions to standing exercises that take the intensity up another notch. Knee drives, plyometric jumps, and lateral shuffles turn this into a full-body burner that challenges your balance, endurance, and mental grit. The fusion of Pilates precision and explosive cardio means you’re not just going through the motions—you’re building lean muscle while keeping your heart rate in the fat-burning zone. And if you’re worried about coordination? Don’t be. Henderson breaks down each move with clear cues, so even if you’re new to this style, you’ll feel confident pushing yourself.
Why This Workout Works
What makes this routine stand out is its ability to deliver serious results without requiring a ton of equipment or space. The Pilates elements ensure you’re engaging the right muscles (goodbye, mindless reps), while the cardio bursts keep your metabolism firing long after you’ve rolled up your mat. Plus, the combination of strength and endurance training means you’re not just burning calories—you’re improving flexibility, posture, and overall athleticism. Whether you’re a fitness newbie or a seasoned athlete, this workout meets you where you are and pushes you to the next level.
Meet the Squad: More Than Just Trainers
Henderson, Marie, and Baens aren’t just leading the class—they’re living proof of what this kind of training can do. Henderson’s coaching style is equal parts motivating and no-nonsense, pushing you to dig deep while keeping the vibe light and fun. Marie brings a contagious energy that makes even the toughest moves feel like a dance party, and Baens’s precision and form are goals for anyone looking to master their technique. Together, they create an environment where hard work feels like play, and every drop of sweat is worth it.
Ready to take on the challenge? Grab your mat, hit play, and prepare to feel the burn—and the bliss—of Henderson’s signature fusion workout. And don’t forget to tune in every Sunday for new episodes of Class Fitsugar on the POPSUGAR Fitness YouTube channel. Your body (and your sanity) will thank you.
