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8 Moves to Try at Home

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Want to try Piloxing in the comfort of your own home before heading to a class? Below are some of the founder's favorite routines as demonstrated by Colette van Dyk, U.S. Master Trainer of Piloxing. Shoot for 10 to 20 repetitions of each exercise on each side.

 POWER LUNGE FORWARD WITH JABS 
 A: Lift right leg up with foot at left knee, with hands in Boxing Guard position.
B: Lunge forward with right leg. Do a boxing jab with left arm.

C: Lunge forward with left leg. Do a boxing jab with right arm. Push back to start position.













 PILOXING FLAT BACK 

 A: Stand upright with feet together, legs bent and arms reaching out to the sides.
B: Keep left leg bent, right leg extended out and arms reaching out toward the side. Lean torso forward 45 degrees and keep core engaged.
C: Lift right leg toward right hand without compensating your body position. Lower right leg back to floor (with control) and repeat.
SKATE BOX 
 A: Stand with feet parallel and arms in Boxing Guard position.
B: Step ri…

This HIIT Workout Burns Fat and Builds Muscle Like Crazy

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Five moves, four sets, lots of burn. Shake up your go-to HIIT workout with this energizing circuit and you'll not only burn tons of calories but also take your firming—and fitness—up a level. Because your muscles get worked every which way as you go low, jump high, run fast, lift weights, and change directions—all in the same session—you reap incredible sculpting and afterburn benefits, say Kirk Dewaele and Brandon Cullen, the cofounders of MADabolic Inc., a studio in Charlotte, North Carolina, known for its HIIT workouts that emphasize variety. Their fresh approach rolls primal movements (squatting, jumping, crawling), power, strength, cardio, and rotation into every class.

Incorporating strength in your HIIT workout like this torches calories on the spot and improves your muscle function enormously by stimulating muscle growth and development. New research in the journal Applied Physiology, Nutrition, and Metabolism found that the technique helped exercisers subsequently lift m…