Piloxing: the art of boxing and doing pilates at the same time

piloxing benefits

The world of fitness evolves at great speed. That is why, in the search for the most complete exercise, some disciplines that provide broader benefits are merged. And that's what Piloxing is all about, combining Pilates with boxing in search of the perfect workout.

What is Piloxing?

Piloxing will help us burn calories while toning and strengthening the muscles, improving physical resistance and progressively increasing flexibility and body control. It is an innovative activity that, currently, has become a trend. More and more gyms are betting on Piloxing, for its great benefits and for how fun and effective it is.

One of the most striking aspects of this practice is the mix of cardiovascular exercises and the more specific movements of Pilates. Its creator, Viveca Jensen, is a Swedish dancer who retired due to injury, who wanted to devise an activity that would work cardio, legs, buttocks, and abdomen in a specific way. And she, of course, she did it.

Piloxing is aimed at any type of person. With time, resistance capacities are acquired that allow it to be practiced, regardless of the initial physical condition.

Necessary material

No material is needed to do piloxing on a regular basis. In fact, we can even do barefoot classes if we want. Some classes recommend gloves and/or resistance bands.

A standard chair will usually suffice if the session includes barre work and we are practicing at home. If we have weights, we'll try to fit them into the seat to make sure the chair stays in place. If we are doing plyometrics, we may be able to use a stool or something similar instead of a plyometrics box. That being said, they are fairly inexpensive, great for storage, and very useful.

piloxing what is it

Advantages of Piloxing

There are many benefits in the practice of Piloxing, beyond being in shape or losing weight.

Improves heart health

Piloxing fusion brings dance, boxing, and Pilates into one interval workout that's core-intensive. Some positive side effects of cardio: Lowers blood pressure and therefore reduces the risk of heart disease.

Also, piloxing can be included as one of your weekly cardio sessions, which allows us to do other aerobic exercises like swimming on other days, but keeping in mind that the total amount of cardio we need in a week will depend on the goals. If we are trying to lose weight, it is important to include more than one session per week.

stronger core

Piloxing is a good exercise to strengthen the abdomen. But what we may not know is what a stronger core can do for the body.

Not only does it improve posture, it simplifies everyday tasks like lifting or gardening, and even relieves stress on your lower back. Not to mention, it makes us look fantastic.

Tones the muscles

By toning the muscles, we are sculpting the body into the god or goddess we were always meant to be by training the muscles to better perform the full range of motion.

Strength isn't just about training your muscles to make your abs look good. Strength training builds muscle and improves bone density. In the short term, that makes it easier for us to do everyday tasks, like taking the groceries home. In the medium term, it helps protect us from injury. In the long run, it helps slow the aging process and makes us less vulnerable to age-related conditions, such as osteoporosis (brittle bones).

Ideally, you can supplement piloxing with some form of weight training. This doesn't have to mean working out slowly and methodically with barbells and/or dumbbells (although it can work). If we fancy a little more fun, then a kettlebell workout might be more to our liking.

burn more calories

There is no exact measure of the number of calories burned with Piloxing. If we are maxing out the intensity, we can burn around 900-1200 calories per hour.

We should also keep in mind that the average piloxing class is unlikely to get to a full hour of actual piloxing. If the class itself is an hour long, the piloxing portion will probably be around 40-45 minutes. The rest will be heating and cooling. Many piloxing classes only last 40-45 minutes total, so the piloxing element is even shorter.


By being more flexible, you can reduce joint and back pain, as well as improve your balance. As a bonus, you can perform even better in the next class thanks to the increase in your range of motion.

For most people, flexibility work is a natural companion to strength training. If we push ourselves too hard in strength training, we lose flexibility and can risk injury. Essentially, if muscles get too strong, they can break instead of bend. Flexibility training makes up for this.

Reduces stress

Regular exercise is a known cure for stress. During a workout, your brain signals the production of endorphins, neurotransmitters that make you feel good. By doing so, you're pushing stress away and rewarding your body with a better mood and an increased ability to focus on the tasks at hand without burning out.

Incorporating exercise more frequently into your schedule can help reduce stress and improve overall well-being. Practicing Piloxing can improve blood flow to the parts of the brain involved in making rational decisions and can improve mood, mental flexibility and allow you to better handle stressful situations. Therefore, doing Piloxing can be a good way to achieve this, since it is not a rigid exercise routine that you get bored of quickly, it will force us out of the comfort zone and allow the body to move in a different way.

Increase self confidence

When we look good, we feel good. Piloxing is no exception: after each session we can feel that we are getting closer to the best version of ourselves through sweat and screams. As we follow this form of fitness, we are building a positive body image and proving to ourselves that we are capable of what we once thought impossible.

It has been proven time and time again that we are healthier and happier when we are surrounded by other people in a positive environment. Interacting with people and building relationships keeps the brain young and healthy. Ultimately, this helps us live longer.

Improve sleep

Sleep is vital for good health; in fact, whether you know it or not, sleep can affect everything from mental health to training to nutrition to digestion. Optimizing sleep can help us improve general well-being because sleep gives us the ability to recover from stressful events. It also ensures that our bodies have a chance to restore the chemical balance that is created during the day.

Being active and exercising regularly can play a huge role in our ability to sleep well by calming the mind, reducing stress levels and improving concentration. Piloxing works and tires many muscles in our body because it includes a lot of cardiovascular exercise, essentially knocking you out when it's time to sleep.

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