Beginners Guide to Hot Pilates
Photo by Alexis Floyd
Hot Pilates welcomes everyone, no matter your age, body type, ethnicity, gender, or physical capabilities. With more than 600 exercises and their adaptations, Hot Pilates is versatile enough to meet anyone's needs. Whether you're just starting out or you're more experienced in the practice, Hot Pilates offers benefits that can help improve your fitness and overall well-being.
Over the years, Hot Pilates has advanced and become a household name. But, you might be wondering how to get started. In this guide, we will walk you through the basics and essentials that you need to know to get started on your Hot Pilates journey.
What is Hot Pilates?
Hot Pilates is a gentle yet effective form of exercise performed in a hot room that places emphasis on strengthening your muscles, flexibility, and improved posture. Classes typically last between 45 minutes and an hour, at a room temperature of around 98 degrees with subtle humidity. Teachers will engage students through a series of controlled movements combined with focused breathing techniques and some cardio excercises.
While Hot Pilates often targets the core, which includes your abs, it also has significant benefits for your back, hips, and inner and outer thighs, to name but a few. The exercises are designed to benefit your entire body, growing your muscle tone and coordination in your arms, glutes, and legs as well.
Whether performed with specialized equipment or just on a mat, Hot Pilates provides a full body workout that supports overall physical health and well-being.
What are the different types of Pilates?
Pilates comes in various different forms and techniques, which we are now going to explore in further detail.
Mat Pilates: This is the most traditional form, and is performed on a mat, similar to yoga. It focuses on using body weight as resistance and is great for beginners looking to get started.
Reformer Pilates: This variation of Pilates is performed on a machine called a Reformer, which uses springs for resistance. This type of exercise adds more intensity and can be adjusted to suit different skill levels.
Cadillac Pilates: Uses larger equipment than the Reformer, and is also equipped with various bars, straps, and springs, helping to provide a wide range of exercises. This type is excellent for rehabilitation and those who are more advanced in their practice.
Chair Pilates: Involves a small chair with a movable pedal. Chair Pilates can be used for a challenging workout that focuses on balance and stability, suitable for all levels.
Barre Pilates: A mixture of Pilates, dance, and yoga, performed using a ballet barre for support. This style places emphasis on lower body exercises and is popular for improving posture and muscle definition.
Inferno Hot Pilates: Inferno Hot Pilates (IHP) combines the core-strengthening principles of Pilates with low-impact, high-intensity interval training to build lean muscle, burn fat, and enhance overall fitness. Suitable for all fitness levels, this boosts core strength, improves circulation, and increases flexibility.
Getting started with Hot Pilates
Choosing a studio
The first stage in starting your Hot Pilates journey is finding the right studio. The best studios are equipped and designed with the appropriate combination levels of heat, humidity and air flow (room ventilation). The right flooring system with some give to help with the cardio movements, dynamic lighting and a bumping sound system.
Your teacher should be experienced and well versed in the basics, right through to the more advanced aspects of the practice. Delivery should be clear concise and their voice should never get in the way of the music. You should also consider aspects such as their communication style, wether they offer modifications and the overall vibe and energy they bring to the room.
Choose several or so classes a week with different teachers. Notice different teachers offering different techniques and styles to learn from. Fall in love with a studio and a practice and never get too attached to anyone single teacher.
Visiting classes
We recommend that those who are new to Hot Pilates join a few classes to begin with. There are several benefits to doing this.
You’ll learn the basics properly under the guidance of a seasoned teacher - often learning online can be difficult as you don’t yet have a grasp on the basics, and self-awareness of poses can be challenging to begin with.
Regular class bookings will keep you motivated, even if you don’t feel like it that day. You want to continually progress in your practice, so push yourself to come down to the studio
You’ll meet some amazing people - This is where you’ll find yourself interacting with and making new friends at each class.
Preparing for your first Hot Pilates session
Dress as if you were going to the beach! Avoid baggy T-shirts and pants. Light, fitted exercise clothing works fine. Barefoot is recommended.
Avoid eating at least 2-3 hours before class. It’s best to practice on an empty stomach. Some people, however, need to have a little something in their belly (such as a piece of fruit or an energy bar).You’ll soon figure out what works for you and what your body needs.
Be well-hydrated! Drink lots of water before coming to class. Doctors recommend 2 liters a day anyway, but, on the days you workout, you should drink 3-4 liters!
Arrive early. Especially if it’s your first time at a new studio. 15 minutes before the start of class is highly recommended.
Practice regularly
To gain the maximum benefit from Pilates, it’s important to stay consistent with your classes, or at home practice. Start with classes that fit comfortably into your weekly routine, aiming for at least two to three sessions a week. This frequency allows you to steadily improve without overwhelming yourself, helping you make Hot Pilates a sustainable part of your life.
Funky Door offers classes in both Berkeley and San Francisco with a schedule that runs all through the day, so there’s something to suit everyone.
Beginners tip: Set small, achievable goals like performing a new pose or improving your form on a particular exercise each week.
Creating a Pilates space at home
Once you’ve grasped the basics, the natural progression is to create a dedicated space in your home to practice.
Your environment can greatly affect your Pilates progression. If you're planning to do Pilates at home, we recommend creating a dedicated space that is free from distractions.
This might be a quiet corner of a room with enough space for a mat and natural light. Ensure the area is soothing and inviting, which will help you maintain focus and dedication.
Beginners tip: Invest in a good quality Pilates mat, these are thicker than a typical yoga mat to cushion your spine during floor exercises.
Engage with the Pilates community
Joining a Pilates community can boost your motivation and provide support. Whether it’s an online forum, a local Pilates club, or a regular class, connecting with others who share your interests can improve your learning experience and keep you accountable.
Beginners tip: Don’t be afraid to talk to your teacher before and after class. Ask questions and share your experiences with instructors and fellow practitioners. Everyone was a beginner at some point!
Take the first steps
Now that you understand the basics and some insider tips for starting Hot Pilates, including the various styles available, why not attend your first class? At Funky Door, we regularly welcome new members onto the mat, so chances are there will be others joining their first class that day too. It couldn’t be easier to participate, you can either book online at either our San Francisco or Berkeley locations, or just turn up on the day!
Don’t forget to arrive early so that you can familiarize yourself with the building, changing rooms, and facilities. See you there!