What Is Piyo Workout Explained By Experts

what is piyo workout

Beachbody has created PiYo, an eight-week fitness program that incorporates both to get the best of both Pilates and yoga in one.

Trainer Chalene Johnson created this upbeat, energizing exercise to deliver a full-body workout without putting too much pressure on your joints or muscles.

For those concerned about the danger of soft-tissue injuries, including sprain, strain, and bruise, PiYo is an excellent low-impact training option.

If you want to become in better condition by increasing muscle mass and decreasing body fat, this is the program for you. Since no special equipment or weights are required, you may do these routines at ease.

what is piyo workout

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To get a sense of how the training works, here are some PiYo movements. These exercises may be done individually or as part of a circuit that you perform one to four times.

Plank flow in the Downward-Facing Dog

This pose’s simplicity makes it a great place to start if you’re new to PiYo.

  1. A plank posture is the best starting point for this exercise.
  2. As you lift your hips and lower your heels toward the floor, keep your hands firmly in your lap.
  3. After a brief pause in this posture, return to the beginning position by flowing backward.
  4. Perform 8 to 12 reps.


The core and legs are warmed up with this traditional PiYo motion. Relaxes the muscles in the upper body and increases the heart rate.

  1. Standing with your feet slightly wider than your hips is a good start.
  2. Bend your knees slightly and point your toes outward.
  3. Draw your shoulder blades together while extending your arms to the side. Bend your elbows and stretch your spine. This is where you begin.
  4. Squat down and round your spine by bending forward with your upper body.
  5. Reach your hands between your knees by raising your arms upwards and crossing your wrists.
  6. This movement should be reversed so that you may return to the beginning position again.
  7. Squat, fold forward, and smoothly repeat the exercise. 7.
  8. For the next 30 seconds, hold on to the same position.

A stoic beast

  1. In a tabletop posture, begin by balancing on all fours.
  2. Lift your knees a few inches off the ground by balancing your toes.
  3. Keep your core engaged as you maintain this posture for a full minute.

Pose of the runner

  1. Place your left foot up off the ground and stand on your right leg with your left leg bent at the knee.
  2. Make a fist with your right arm in front of you and your left arm behind you.
  3. You should keep your left knee bent while tilting forward, pushing your leg behind you, and shifting your arms.
  4. The knee should float back to the initial position by bringing it as high as your waist.
  5. Do between 8 and 16 repetitions of this exercise.
  6. Do the same on the other side.

Assaulting warrior

  1. Set yourself up with your toes turned out slightly at an angle, with your left foot pointing forward and your right foot turned out slightly.
  2. Extend your arms with your hands facing inside as you square your hips to face front. This is where you begin.
  3. Make a 90-degree bend in your left knee and keep your ankle above it.
  4. Your left arm should extend forward, while your right arm should extend behind you.
  5. Straighten your left leg and lift your arms over your head.
  6. Bend your left knee once more.
  7. When your arms are at shoulder height, spread them out to the sides.
  8. Go back to where you were before. This is the first time this has been done.
  9. Work your way up to 8-12 repetitions.
  10. On the other side, do the same thing.

what is piyo workout

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What are the advantages?

As a result of practicing PiYo, you’ll have access to a wide range of health and fitness advantages. You’ll be less likely to suffer an injury if you have strength and flexibility.

Strengthening one’s core is critical for better coordination, balance, and posture, all enhanced by practicing PiYo. A common side effect of high-impact training is soreness and discomfort in the joints, which is why these exercises are beneficial in preventing that.

For those with restricted mobility, it’s a great way to strengthen muscles, develop flexibility, and widen your range of motion. You’ll be able to move more fluidly in daily life and perform better in sports.

PiYo may also assist with:

  • lose weight
  • reduce caloric intake
  • invigorate your body
  • improve the condition of muscle imbalances
  • Increased awareness of one’s own body
  • raise the heartbeat
  • Boost the flow of blood
  • lessen the burden on your body and mind
  • instill a sense of self-worth
  • Improve your viewpoint on life

What are the expected outcomes?

A PiYo workout consists of a series of dynamic, flowing moves. These exercises enhance lean muscle strength and flexibility across the whole body.

A strong core will improve your posture, coordination, and stability. Having a solid body is beneficial, and it will become easier to complete particular motions and go deeper during stretches and other forms of exercise as your endurance, strength, and mobility improve.

Observe your body as you do each action and adjust as necessary. A variety of options are available to suit your needs. If you adhere to the program and perform the exercises six days a week, you’ll see and feel improvements sooner than if you engage in less intense activity.

Full effects may take as long as 60 days to emerge.

Is it accompanied by a dietary regimen?

The PiYo Get Lean Eating Plan assists you in reaching your weight reduction and health objectives while providing you with the energy to power your exercises.

Following the calorie level calculation, you may choose one of the four programs to assist you in fulfilling your calorie goal.

We provide you with lists of foods that fit the 40% carbohydrates, 35% protein, and 25% fat ratio that you’ll use to design your own diet plan.

Does this form of workout have any downsides?

Injuries may occur during a PiYo workout, mainly if you are new to fitness or have preexisting medical conditions.

Talk to your doctor before beginning a PiYo regimen; if this is the case for you, A personal trainer can help you learn the proper technique for each exercise.

If you encounter any discomfort, soreness, or loss of movement, pay attention to your body and make appropriate alterations. Gradually dissect each position to perfect your alignment and alignment in space, and this gives you time to become used to the techniques before rushing through them at full speed.

In conclusion

Even if you’re already a lover of Pilates and yoga, you may want to give PiYo a try if you’re looking for something new. With the finest of both worlds, you may explore your practice even further.

Make your workout plan unique to you and your objectives. Learn proper technique before attempting more difficult maneuvers. Any position that makes you uncomfortable should be adjusted.

Do not overexert yourself by working too hard or moving too quickly. Additionally, PiYo might serve as a motivating factor in your training if you’re willing to accept the challenge. If you want to see the most outstanding results, stick with it and have fun.

what is piyo workout

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FAQ About PiYo

Answering some of the most often asked questions regarding PiYo would be a void in any PiYo worth its salt.

Many people have questions about PiYo, so here are some answers to some of them: Maybe you’re wondering the same thing.

Is PiYo challenging to learn?

People who are just starting out with a fitness regimen may find PiYo challenging. However, there are a variety of workouts that may be tailored to suit your fitness level.

PiYo also does not require any special equipment for beginning users; all you need is your own body to finish each exercise.

Is it possible to lose weight using PiYo?

Yes! With Chalene Johnson’s PiYo, customers may expect weight reduction in the program’s first two weeks. Beach Body’s PiYo website has user testimonials ranging from 32 to 81 pounds of weight reduction.

The PiYo nutrition advice and meal plan should be taken into consideration. For Beach Body and PiYo to deliver on their weight reduction promises, customers must adhere to the provided instructions.

In addition, the amount of weight that may be lost depends on the person’s beginning weight. As a rule of thumb, people who begin their weight loss journey at a lower beginning weight will notice less dramatic outcomes.

How many times per week should you practice PiYo?

PiYo is supposed to be done six times a week, with one rest day. To keep things interesting, each week, you’ll rotate between the following two exercises:

  • Align, ensuring that the basics are covered.
  • Define the thighs and calves
  • Define the upper torso.
  • A typical PiYo exercise that will leave you sweating
  • Intervals of increased intensity.
  • An endurance exercise called Drench may be found here.
  • Work out the whole body

Two extra strength-training sessions, one for the buns and one for the core, are included with the PiYo basic package.

Is PiYo worth the investment?

You’ll have to weigh the benefits and drawbacks of purchasing PiYo. A three-month Beach Body on Demand subscription, which includes access to PiYo at any time, costs $59.85 for a starter package that provides DVDs.

The closer you are to beginning rank with PiYo, the more noticeable the results. PiYo is worth the money if you know your fitness level and what you want to accomplish.

Are Pilates or PiYo better?

There is no one-size-fits-all answer to whether Pilates or PiYo is best for you, and PiYo is an excellent option if you want to include cardio into your training.

If reducing weight rapidly is one of your fitness objectives, PiYo may be the most superb exercise.

On the other hand, Pilates is an excellent option if you’re looking for a low-impact exercise that focuses on muscle tone and flexibility.

Is PiYo a high-intensity interval training (HIIT) workout?

An effective way to burn calories quickly is to use high-intensity workouts interspersed with brief rest intervals, a technique known as high-intensity interval training (HIIT).

On the other hand, PiYo is a non-HIIT exercise that requires you to move your whole body simultaneously. Even though certain motions may be repeated, don’t look to your PiYo workout for interval training.

Are there caloric expenditures with PiYo

Many variables, including metabolism, the usage of modifications, and general fitness, influence how many calories each person burns using PiYo. Calorie expenditure varies with the intensity and duration of an exercise.

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