Fitness // 09/13/2022

Piloxing: When Pilates, Boxing and Dancing Unite

Image credit: Thao Lee / Unsplash.com

Piloxing combines the gentle movements of Pilates with powerful moves from boxing. The result? A sport that's fun and burns a lot of calories. ISPO.com explains what this trendy sport is all about and exactly what you can expect during training.

What is Piloxing?

Our culture influences the way we do sports. Piloxing combines the sports of Pilates, boxing and with the culture of dancing. By combining the different sports, we therefore speak of a hybrid workout.

What at first glance doesn't really seem to go together, quickly became a new trend in the fitness scene thanks to inventor Viveca Jensen. The Swedish fitness trainer has thus created a new sport. Starting in Los Angeles in 2009, Piloxing has now developed into a real trend sport that is spread all over the world.

This inspiring combination of the two megatrends shows that sport and culture have long been intertwined.

Piloxing is the perfect combination of strength and endurance training and strengthens your flexibility and mobility. Piloxing also brings variety to your workout.

What Exactly Does Piloxing Training Consist Of?

Training is done in a group under the guidance of an expert and certified trainer. Piloxing training consists of fast movements. Some movements are performed standing, other exercises on the mat.

The fact is that you are constantly on the move during the lesson. This makes you sweat a lot. Piloxing is designed as interval training. This means that the sweaty moves are always followed by short recovery phases. Here you don't completely rest, but the intensity of the load is lower.

Interval training strengthens the cardiovascular system and your endurance. Piloxing is designed as a full body workout and therefore strengthens every muscle in your body - from the top of your head to the tips of your toes.

The Course of a Training Session

A Piloxing session is designed to last about 60 minutes. The hour starts with a small warm-up program to get the body up to operating temperature. This is important so that the muscles are prepared for the fast movements and the risk of injury is minimized.

The main part consists of various interval blocks that repeat a few times. In the main part you will find elements from both Pilates and boxing, but also classical fitness exercises or dance elements.

One thing is for sure: variety is guaranteed. Due to the similarity to boxing, punches and kicks are an integral part of the Piloxing repertoire. But it can also be that balance exercises are integrated to strengthen the balance.

After the demanding main part, a cool-down phase concludes the training. The focus here is on relaxing the muscles and shutting down the body and circulatory system.

Especially at Piloxing are the Piloxing gloves. The gloves are available in different weight classes. Depending on the desired training intensity, a glove is filled with 250 to 600 grams of granules. This makes an additional weight of 0.5 to 1.2 kilograms. This additional weight ensures that the muscles on the arms in particular are trained. You have to calculate with about 15 to 20 euros per pair.

The Five Different Piloxing Variations

There are now five different certified variations of Piloxing:

  • Piloxing Knockout
  • Piloxing Barre
  • Piloxing SPP
  • The Mix by Piloxing
  • Piloxing Booty & Boot+

Piloxing Knockout is a tight cardio and functional workout. It's aimed primarily at endurance. After six rounds, you should literally feel "knocked out." Like a boxer who's down for the count.

Prima ballerinas take note: Piloxing Barre combines Piloxing with elements from ballet. So this variant promotes especially flexibility, sense of balance and balance.

The third variation is called Piloxing SSP and is often considered the original variation. The three letters SSP stands for "sleek, sexy, powerful". It is about a workout with many elements from dance.

The Mix by Piloxing also integrates many dance elements and aims above all for participants to have fun. It is not about the perfect dance steps, but the fun of the movement.

Piloxing Booty & Boot+ is the perfect workout for a tight butt. Sore muscles in the buttocks and thighs is guaranteed here at the beginning.

What Equipment Is Necessary for Piloxing?

For Piloxing, tight-fitting, breathable clothing is best, just like you would wear for a workout or Pilates. Just like Pilates, you don't need shoes for Piloxing because the workout is barefoot. If you don't like to work out barefoot, it's best to wear non-slip socks. As with Pilates, you also need a non-slip exercise mat, as some exercises take place on the floor.

Especially at Piloxing are the Piloxing gloves. The gloves are available in different weight classes. Depending on the desired training intensity, a glove is filled with 250 to 600 grams of granules. This makes an additional weight of 0.5 to 1.2 kilograms. This additional weight ensures that the muscles on the arms in particular are trained. You have to calculate with about 15 to 20 euros per pair.

Some female athletes rely on compression sleeves for the calves. They support the muscles during training, promote blood circulation and improve recovery after exercise, even preventing muscle soreness. While the gloves are an integral part of the equipment, the sleeves are more of a nice-to-have.

What Are the Benefits of Piloxing Training?

Piloxing strengthens physical fitness and strengthens endurance, strength, agility and balance.

In addition, Piloxing has a mental effect that should not be underestimated. Because the elements from boxing strengthen self-confidence. Of course, the fast kick and punch movements may cost some overcoming for one or the other at the beginning.

But after a while you will have fun with the new body feeling and perhaps get to know a completely different side of yourself during training. Piloxing is also ideal for relieving stress and aggression. As motivating music is usually played during the course, this also ensures a good mood.

You'll definitely finish the workout with a smile on your face and already looking forward to the next session. Piloxing is a very effective training format.

What Are the Benefits of Piloxing?

Since Piloxing basically combines two sports, you benefit from both of their advantages. Pilates provides more flexibility, coordination, body control and endurance.

Boxing makes your arms firmer, strengthens and defines the muscles on your back and has very positive effects on your self-esteem. In an hour of Piloxing you do something for your body and mind, and you also lose calories.

Depending on your body weight, intensity and individual training condition, you can burn up to 900 calories in one hour.

Who is Piloxing for?

Piloxing was designed for women. Of course, Piloxing is interesting for every woman who has done Pilates before. Because the sport is based on many movements that you know from Pilates. In the meantime, however, the sport is also becoming increasingly popular with men. Basically, everyone is welcome!

Who offers Piloxing?

Piloxing is now part of the fixed program in many fitness studios. But in the meantime it has even made it into popular sports and in German-speaking countries adult education centers or sports clubs have included the sport in their programs.

According to the American Piloxing Association, there are now certified instructors in over 90 countries around the world. Of course, there are now also DVDs or online videos with great Piloxing workouts for training at home.

Anyone who has boxed before is also an ideal candidate to try Piloxing. However, anyone and everyone who would like to try a new sport and bring variety into their own training is invited.

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