Free workouts
Free Wall Pilates workouts, no sign-up
Eight follow-along Wall Pilates workouts you can play right here, from 5 to 15 minutes. Each one is voice-guided and uses the same moves and coaching as a TrueMe plan, with an easier and harder version of every move. No app, no account, no subscription: all you need is a wall. New to Wall Pilates? Read the guide.
5 min · Gentle5-minute morning Wall Pilates
Mobility · 6 moves
- 8 min · Gentle
Wall Pilates stretch and cool-down
Stretch and mobility · 5 moves
- 10 min · Beginner
10-minute Wall Pilates for beginners
Full body · 11 moves
- 10 min · Beginner
Wall Pilates for core
Core · 8 moves
- 10 min · Beginner
Wall Pilates for arms and posture
Arms and posture · 7 moves
- 10 min · Gentle
Gentle Wall Pilates for seniors and over-50s
Strength and balance · 9 moves
- 12 min · Beginner
Wall Pilates for legs and glutes
Legs and glutes · 9 moves
- 15 min · Beginner
15-minute full-body Wall Pilates
Full body · 11 moves
Every workout uses moves from the exercise library, where each one has its own video, form cues and easier and harder versions. Want them on paper? Print the free workout cards and chart. Want a different length or focus? Build your own workout. Looking for mat or chair sessions? See the free Pilates videos we recommend, or read how to start Pilates at home. Wondering whether you need an app? You don’t: here is how Wall Pilates works in your browser. Weighing free videos against a paid plan? Try a free first week, then decide. Want a week planned for you instead? Answer three questions for a free first week. Over 50 and starting out? A gentle start to Wall Pilates after 50.
Questions about the free workouts
Are these Wall Pilates workouts really free?
Yes. Every workout on this page plays in your browser with no account, no app and no payment. A TrueMe plan is optional and only adds personalisation and progress tracking.
Which workout should I start with?
Start with the 10-minute workout for beginners. If you are over 50 or returning after a long break, start with the gentle workout for seniors instead.
Do I need any equipment?
Only a clear stretch of wall and enough floor space to step back from it. A mat is optional. Wear shoes or go barefoot on a non-slip floor.
How often should I do Wall Pilates?
Two or three sessions a week is a good target for most beginners. The CDC recommends muscle-strengthening activity on at least two days a week alongside regular moderate activity like walking.
Is it safe to do on my own?
For most healthy adults, yes: every move is low impact and the wall gives you support. Move within a range that feels comfortable, stop if anything hurts, and check with your doctor first if you are injured, pregnant, recovering from surgery or managing a health condition.
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Answer a few questions and we’ll set your level, your training days and your focus areas — then guide every session, fifteen minutes at a time.
15-minute sessions · no equipment