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Sasha Gonzales

For Natalie Chan, an infrared Pilates class in May 2022 was “love at first stretch”.
The 38-year-old from Hong Kong, who works in banking, had been doing traditional Pilates since 2017, but she was intrigued when she heard about infrared Pilates.
“As someone who is always stressed and has injuries from figure skating, I thought that infrared Pilates might help to relax my mind and body while building and healing my muscles,” says Chan, a former competitive ice skater who takes infrared Pilates classes at Defin8 Fitness in Central in Hong Kong.
The benefits were apparent almost immediately after the first class, she says.
“Being in the heated room warmed my muscles and relaxed me, much more than what I experienced doing traditional Pilates. Plus I perspired a lot, which made my skin ‘glow’ afterwards. I used to do hot yoga so I had no problem working out in the heat.”

Pilates is a mind-body exercise that focuses on muscular balance and improves strength and flexibility. It was developed by German physical trainer Joseph Pilates in the 1920s.
There are two types of Pilates: reformer Pilates, which uses reformers – specially designed machines with springs, ropes, pulleys and a sliding carriage – to help you get into different positions and poses; and Pilates done on a mat, which leverages the participant’s own body weight and may involve simple props.

Recently, hot Pilates – doing Pilates in a space that is usually heated with infrared panels set at 35 to 38 degrees Celsius (95-100 degrees Fahrenheit) – has been firing up social media. There are nearly 150,000 Instagram posts with the hashtag #hotpilates.
Trixie Velez, co-founder and director of Defin8 Fitness, says the panels emit infrared light that penetrates deep into the body, warming it from the inside. This provides several benefits when combined with a Pilates practice, including warming muscles more quickly and improving flexibility and range of motion.
“The heat also boosts blood circulation, which can aid in muscle recovery and reduce soreness after a workout,” she says. “Additionally, the heat can induce a light detoxifying sweat, helping to remove toxins from the body.”
Infrared Pilates can also help with chronic pain, joint stiffness and muscle tension, Velez says. The combination of heat and exercise may also be useful for weight loss, stress reduction and improved respiratory function.

Loli Godoy is a yoga instructor and the founder and co-owner of 2Be Yoga, a studio in Singapore that began offering Inferno Hot Pilates (IHP) classes when it opened in 2020. These classes are done on mats, and do not use reformer machines.
While both IHP on mats and infrared Pilates on machines offer the benefits of infrared heat, they differ significantly in their exercise approach, Godoy says. The machine-based version often involves a series of low-impact, gentle movements typical of traditional Pilates, emphasising relaxation and muscle recovery.
“In contrast, IHP is a high-intensity interval training (HIIT) workout that combines Pilates principles with cardio exercises … more vigorous, high-intensity exercises designed to challenge the body and improve overall fitness.”

The heated environment helps the body in several ways, Godoy says. It increases blood flow and circulation, which helps in delivering more oxygen to muscles and improving flexibility.
It also promotes sweating, aids in detoxification and helps the body eliminate toxins. The heat makes muscles more pliable, reducing the risk of injury and allowing for deeper stretches.
“The combination of heat and the high-intensity nature of IHP accelerates calorie burn, boosts metabolism, and enhances cardiovascular endurance.”
While hot Pilates has only become trendy in Asia in the past few years, it has been popular in the United States since at least 2014, with celebrities like Kendall Jenner, Hailey Bieber, Selena Gomez and Dakota Johnson relying on the full-body workout to stay in shape.
Hot Pilates is suitable for most people, from athletes looking to enhance their core strength, flexibility and performance, to those wanting to improve their heart health or lose weight, to individuals with chronic pain or mobility issues.

Pregnant women, the elderly, children and people with cardiovascular or respiratory conditions or other serious illnesses should seek their doctor’s advice before trying any type of exercise that takes place in a heated environment.
You will sweat profusely while doing hot Pilates, so it is important to drink plenty of water before a class and to wear lightweight, breathable clothing. To prevent discomfort, avoid heavy meals too soon before a class.
Chan says that the movements in her infrared Pilates class are mostly easy, although her instructor sometimes “steps things up” to make the sessions more challenging.
Chan is thankful to have found a workout that is kind to her body yet helps her feel fitter and stronger.
“Doing infrared Pilates over the last couple of years has undoubtedly given me more energy and made me happier and healthier. Many people have also complimented me on my skin, which I believe has benefited from an improvement in my blood circulation and detoxification through sweating,” she says.
“I especially enjoy doing infrared Pilates when it’s cold outside. I love the feeling of being in a warm, cosy room and sweating it out on a gloomy day.”
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Why is hot Pilates firing up social media? The benefits of workout that makes you sweat

Pilates instructor Trixie Velez and Natalie Chan in an infrared Pilates class at Defin8 Fitness in Hong Kong. Photo: Edmond So

Pilates instructor Trixie Velez (back) and Natalie Chan in an infrared Pilates class at Defin8 Fitness in Hong Kong. We take a look at this trending new take on Pilates, done in a room heated with infrared panels. Photo: Edmond So

Velez is the co-founder and director of Defin8 Fitness. Photo: Edmond So

2Be Yoga, a studio in Singapore, began offering Inferno Hot Pilates classes when it opened in 2020. Photo: 2Be Yoga

Velez (back) and Chan showing a Pilates move. Photo: Edmond So

Godoy’s Inferno Hot Pilates classes take place on mats. Photo: 2Be Yoga

Loli Godoy is a yoga instructor and the founder and co-owner of 2Be Yoga. Photo: 2Be Yoga

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Lifestyle

Health & Wellness

Health

Singapore studio co-owner explains mat-based hot Pilates essentials; a Hong Kong former skater describes effects of reformer-based hot class


Hot Pilates, done under infrared lights or in a heated room, is a new exercise trend adopted by celebrities like Kendall Jenner, Hailey Bieber, Selena Gomez and Dakota Johnson.


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Explainer

Explainer | Why is hot Pilates firing up social media? The benefits of workout that makes you sweat

Singapore studio co-owner explains mat-based hot Pilates essentials; a Hong Kong former skater describes effects of reformer-based hot class