Hot Pilates: Everything You Need to Know Before You Try It

Pilates has exploded in popularity in recent years. If you've done the mat classes, are obsessed with reformers and have even tried Tower Pilates, you're ready for your next challenge. It's time to talk about hot Pilates.

More than just a fitness trend, it is a full sensory experience, and it is having a serious moment.

What actually is hot Pilates?

Hot Pilates is a workout using Pilates principles in a heated room. Classes are held at around 35°C, are typically 45 to 60 minutes long and set to high-energy music at a consistent, moderate-to-fast pace. You'll work through bridge exercises, core sequences, side body and back extension work, then standing exercises that double as the cardio component. It's low-impact throughout, your joints are protected, but your heart rate will definitely be raised.

It's worth knowing that not all hot studios use the same type of heat. Older-style studios use air heating systems that can push humidity up to 40%, which some people find stuffy or oppressive. Many newer studios use infrared heat instead. Infrared panels warm your body directly, rather than heating the air around you, in the same way sunlight warms your skin. For some, this may be a more comfortable, less claustrophobic experience, with the heat feeling as though it comes from within rather than bearing down on you from outside.

If you want to turn the heat up even further, there's Inferno.

What is Inferno Hot Pilates?

Inferno Hot Pilates is the original certified hot Pilates format, developed in Las Vegas in 2009 by former pro athlete Gabriella Walters. It is specifically designed as a high-intensity interval training workout built on Pilates principles, which makes it unique. You get all the benefits of a HIIT class without any of the joint impact.

A typical Inferno class is held at 36°C with around 40% humidity. The format alternates between powerful intervals of activity and short recovery periods, keeping your heart rate elevated throughout. Expect crunches, scissor kicks, fire hydrants, planks and standing cardio sequences performed at pace and set to energising music.

Inferno is more intense than standard hot Pilates. It is still suitable for all fitness levels but if you are new to Pilates, a standard hot mat class is a sensible starting point.

Why the heat?

Your cardiovascular system gets a real workout. The heat raises your heart rate alongside the movement, giving your cardiovascular system a meaningful boost even during controlled, low-impact exercises.

It supports recovery. Research has shown that infrared heat can reduce muscle soreness, that familiar ache that sets in after a hard session. You can get back on the mat sooner, and your body adapts more quickly the more consistently you go.

It strengthens your glutes and core for whole body strength. Hot Pilates has a particular focus on both, and the heat amplifies the challenge. Strong glutes stabilise your pelvis, support your lower back and power almost every movement you make. Your core is the deep stabilising system that protects your spine and transfers strength between your upper and lower body. Work both consistently and the benefits show up everywhere.

Your muscles work better from the start.Infrared heat is thought to increase muscle elasticity, meaning you can access your full range of movement earlier in the class.

Your mind gets a rest.There is no room for distraction in a heated studio. The music, the movement, the instructor and the sweat all demand your full attention. People consistently describe leaving feeling clear-headed in a way that an ordinary workout rarely achieves.

Before you go

Hydrate properly.The additional heat means you’ll lose more fluid so try to drink water throughout the day before your class as well as bringing a large bottle to sip throughout.

Eat something light. A light meal two hours before class is ideal. You will be lying on your stomach at points so this might get uncomfortable if it’s full.

Arrive a few minutes early. Give your body time to acclimatise to the heat before the class begins, it makes a real difference.

Wear the right kit. Light, moisture-wicking fabrics are essential. Fitted is better than loose, you will be moving through a full range of positions and loose fabric gets heavy when wet.

Bring a towel, or two.A larger one to lay over your mat as it gets slippery with sweat and a smaller one for your face and hands during class. Some studios provide towels free of charge, others charge to hire them and some ask you to bring your own so check before you arrive.

Pack grip socks.As the heat builds your mat becomes noticeably more slippery. Grip socksgive you the traction you need for standing work and balance exercises and many studios require them.

Take it easy in your first class.The heat is an additional challenge on top of the workout itself. Focus on your form and don't try to keep up with the person next to you.

Check with your doctor if needed. Hot Pilates is not suitable for anyone with heart disease, high or low blood pressure, during pregnancy, or with some other health concerns. If in doubt, check first.

Where to try hot Pilates in the UK and beyond

The momentum behind Hot Pilates means that you can find a good studio across the UK and Europe. These are the ones worth knowing about:

Hot Yoga classes in London

East of Eden, WalthamstowHot classes, including Inferno Pilates, with aromatherapy scents and colour therapy lighting. One of London's most loved community studios and one of the originals.

3 Tribes, Crouch End and Borough Hot Pilates at 40°C, with studios in North and south London.

Yours, Hackney Wick and ShoreditchInfrared Hot Pilates and Hot Sculpt across two east London studios, with seriously good playlists and a loyal following.

Hot Yoga classes outside London

Heat by Outskulpted, LeedsA dedicated infrared hot Pilates studio, their Skulpt class focuses on controlled movement, deep muscle activation and building lean strength.

The Studio on Burton Road, West Didsbury, ManchesterInferno Hot Pilates in an infrared-heated room, seven days a week in the heart of south Manchester.

Humankind, BrightonHot Pilates and Inferno Pilates in a dedicated infrared studio in Kemptown.

M.O Pilates, Bristol Hot Pilates and Hot Sculpt in Clifton, infrared-heated and beautifully designed.

Sculpt Studio, DronfieldHot Pilates in an infrared mat room in South Yorkshire, with a health café on site.

Tribe Quartermile, EdinburghHot Pilates in a warm, welcoming studio on the doorstep of the University of Edinburgh campus.

International Hot Yoga classes

Hot Pilates, Fermoy, Co. Cork Ireland's first dedicated infrared and humidified Pilates studio.

Burning Bar, Paris (16th and 7th arrondissements) Every class heated to 35°C infrared, with hot Pilates among the offerings at one of Europe's most talked-about hot studios.

Inferno Hot Pilates Berlin Certified instructor Veronica Kalden brings the Inferno method to Sunyoga's studios in Kreuzberg and Friedrichshain with rooms heated to 35°C and 40% humidity.

After class

Continue drinking water and with any hot workout where you sweat a lot, electrolytes could help be helpful to prevent dehydration and muscle cramps.

You will finish a hot pilates class drenched, glowing and in need of somewhere to put everything that is now very damp.

The Sweat Bag handles a regular gym session but after hot Pilates, when your kit is genuinely dripping, the Kit Bag is the ideal companion. It's lightweight and compact enough to fit in your day bag or gym bag and the waterproof lining keeps sweaty kit and damp towels completely contained. It’s also antimicrobial and machine washable and you can store your grip socks in the separate side pocket.

Feeling inspired? Sign up to try a class this week.