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This FAQ post is geared towards the PiYo at-home workout program created by Chalene Johnson and brought to you by Beachbody.
Q: Is PiYo an at-home workout or an in-studio workout?
A: It’s both! PiYo workouts have been offered in fitness studios settings for years. In June 2014, Chalene Johnson and Beachbody decided to take this found-only-in-studio workout and created an at-home workout series. The in-studio version of the PiYo workout is called PiYo Live.
Q: What is the difference between PiYo Basic and PiYo Strength?
A: Once you get your at-home workout program, you have two options to choose from: PiYo Base and PiYo Deluxe. PiYo Base is the basic PiYo workout program that you can do if you ordered the basic program without the yoga mat and sliders. The PiYo Deluxe package includes two advanced PiYo workouts, yoga mat and sliders. In these two extra workouts, you use the Beachbody Strength slides to increase the intensity – it’s like having a personal trainer in your own home to keep you in proper form. You can compare the two workout calendars here.
Q: How long are the PiYo workouts?
A: They vary, but here’s the breakdown:
Basic Workouts:
- Align: The Fundamentals(40 min.)
- Define: Lower Body (20 min.)
- Define: Upper Body (20 min.)
- Sweat (35 min.), Core (30 min.)
- Strength Intervals (25 min.)
- Drench (45 min.)
- Sculpt (30 min.)
- Buns (25 min.)
Bonus Workout: Hardcore on the Floor (30 min), which is FREE as long as you order it through a Team Beachbody coach.
The Strength workout calendar includes all the Basic calendar workouts plus the following:
- Full Body Blast (30 min.)
- Strong Legs (30 min.)
Q: What equipment do you need for PiYo?
A: For the basic program, all you need is a yoga mat and a towel to wipe the sweat out of your eyes. For PiYo Strength calendar, you will need the Beachbody Strength Slides that come with the deluxe package.
Q: What kind of shape do I need to be in do PiYO?
A: Injury-free is the only criteria to do this program, because PiYo is for the beginner through the advanced. There is always a modifier on screen for the beginner and if you can’t keep with her endurance-wise, simply go into child’s pose. It is also advanced enough for the exercise enthusiast, because it will pose new challenges for your body.
Q: What kind of results will I get with PiYo?
A: Four weeks in, I lost about 6 pounds ( and I really didn’t have much to lose), I see muscles in my core that I did not know existed. My boyfriend has lost over ten pounds and is at his lowest body weight in over ten years. He also made the comment how much easier yardwork has been, although I think he should be careful bragging about that one :) The results you will get with PiYo: weight loss, toning, increased flexibility, and a noticeable increase in cardiovascular endurance.
Q: Will I need to add extra cardio workouts to PiYo?
A: Not in my opinion. Chalene has added in a good mix of cardio to make sure the workouts get your heartrate up. Plus, the dynamic moves in PiYo feel like a cardio workout in their own.
Q: What is the PiYo GET LEAN eating plan like?
A: The GET LEAN eating plan is simple to follow first and foremost. It is a well-balanced diet with a focus on whole foods. It offers daily ratios of about 40% carbs, 35% protein, and 25% fat, which is what you really should be eating for good health. The diet guide provides a list of foods in different categories. You simply select your calorie range and then get a certain amount of blocks to eat from each category, like proteins, fruits, veggies, carbs, and healthy fats.
Q: What to wear during PiYo?
A: Whatever you are most comfortable in. Most workouts do not require sneakers, but it would be a good idea to wear them for Buns, Strength Intervals, and the Deluxe workouts.
Q: How many calories do PiYo workouts burn?
A: The amount of calories you burn in PiYo depends upon many factors. For most people, 250 to 400 calories would be about the average.
Q: Who created PiYo?
A: Chalene Johnson. In her words, she created PiYo because she wanted a workout that would create results for anyone regardless of their age or fitness level could do. She also wanted to increase her own flexibility.
Q: What are the benefits of PiYo workouts?
A: PiYo incorporates muscle sculpting bodyweight exercises and Pilates moves with the flexibility training of Yoga and low impact fluid movements to burn calories. In the end, you get a workout that will make you stronger, leaner, and more flexible.
Q: Where can I buy PiYo?
A: The PiYo at home workout program is not available in stores. It must be purchased through Beachbody or Team Beachbody. Ordering PiYo from a Team Beachbody link gets you the Hardcore on the Floor workout for FREE and as an added benefit if you order though this link, I will be made your PiYo coach! :)
I have a few questions about PiYo! I have had two back surgeries and a neck surgery! Two level fusion in my back and one level in my neck. I’m not very mobile and I’m gaining so much weight because of this work injury. I’m turning 50 and my weight keeps rising. I weight more now than I have with any of my pregnancies, but my questions are am I able to do PiYo or not? Do you have any other recommendations or something else I can do?
Please help.
Hello, Before starting the PiYo workout or any other workout program you’ll want to consult with a doctor to be safe. They should also be able to advise you on this or another form of exercise for you. Tai Cheng is a another program that you could like into, it is good for people who are experiencing mobility issues and are looking for a low impact way to get started.
Any suggestions on how to get into the low squat position of the upper body workout. My knees are too tight to allow me to go all the way down. I can get there if I hold onto furniture – something for either arm. It’s frustrating because I’m so far able to do all the other moves. Childs pose is hard sometimes too but usually gets easier at the end of a workout.
Hi Jennifer, It could be a number of things. One thing is if you do a lot of sitting for work, this can cause tightness in the hip muscles and hip flexors which can affect getting deep in squats. Stretching and foam rolling the hip flexors and stretching the outer hip muscles extra may help. If possible, I would get checked out by a physical therapist, they will be able to see what is going on as you perform the movement. Bethany
Hi!! I have just received Piyo in the mail. I got the basic package and I am planning on just keeping the basic package only. I don’t have the strength package, I don’t have shakes, and I really want to keep my diet the same (though I may tweek some of my habits). Will I still get great results? I have been looking forward for this to come for so long, and I don’t want to waste 60 days on it if it doesn’t work. I am really hoping you are still looking at this thread :)
Hi Elizabeth, No two people are going to get the same results. Typically the harder a person works, the closer the program is followed, the better results that will be achieved. With that said you don’t have to follow the diet exactly(I didn’t).
I just got my PIYO and it comes with 4 dvds . My question is which one do I start with ?
Hi Sandra, You would start with disc 1 Align: The Fundamentals. I also have a link to the PiYo schedules here: https://thefitnessfocus.com/piyo/piyo-workout-calendar-schedule-download-print
How much or size is in a serving
Hi Linda, I answer that question and more here: https://thefitnessfocus.com/piyo/getting-started-piyo-diet
Hi! I’ve been doing PiYo for 4 months back and forth with month 1&2 on the calendar. I’ve lost 40 lbs and my body is stronger and never changed this drastically with running or other workouts I’ve done. I’m also improvising a lot still; but slowly able to do more. My question is… Should I continue toggling 1&2 or just 2 as it seems more challenging. I don’t want to use slides.
Hi, I’m wondering, in your opinion, as a beginner, am I better off repeating sections until I can do them the entire way through, or should I just do what I can and stay on the schedule? For example, am I better off just repeating Lower- Upper – Sweat till I can do all 3 all the way through? or do I stay on the schedule and move through each workout, continuing to add in the new ones and just doing what I can on each? Thanks for your insight!
Hi Sue, I would continue on the schedule and modify when you need to. There is no shame in modifying, I had to and this was my third Beachbody workout program. Bethany
Im confused about which side of the calendar to do. I’m just beginning and want the yoga and strength how do I begin?
Thank you
Hi Peggy, The pink side calendar is the basic calendar. The blue side is the piyo strength calendar which incorporates the full body blast and strong legs slider workouts. Bethany
I see a lot of the workouts require you to bend your knee’s and I destroyed all the cartilage in my knee caps. Is there anything I can do where I am not bending my knees? I also have arthritis in my feet, so there really aren’t many programs that work for someone like me. It says this is low impact, but I tried two different moves they showed on tv and one had my knee popping and was painful. The other had my knee giving out. And hurt my feet. Any suggestions for someone like me?
Hi Jackie, I would take a look at the Tai Cheng program from Beachbody. It is tai chi based program but it also does mobility and foam rolling which can be helpful for eveeyone. Bethany
Hi I’m thinking of taking up Piyo but I’m unsure whether I can. I had a baby 9 weeks ago and finally feel ready to start an exercise plan which I’ve no problem with, the problem I have is that I’m nursing and unsure as to whether I will achieve the same results if I can’t follow the eating plan, any thoughts??!!
Hi Vix, Congrats! I am also currently nursing, 7 week old here. Be sure to check with your doctor, you should be able to follow the allowed foods from the eating plan for the most part and increase your calorie level by 500 or so.
Hi, I love you blog…and I love Chalene…I have been doing turbokick for a while but i purchased PiYo because I want to work on my core, but it is really hard for me because I rods in my back from T12-L5 but I really want to do this workout. Any suggestions? Oh and also, what is considered “lean protein”, can that be like black forest ham from the deli? or is that bad??
thank you so much.
Hi Michelle, Be sure to consult with your doctor first. Also follow the modifier when you need to and there is no shame to walking it out or performing another move if there a certain move gives you trouble. Lean proteins are foods that are high in protein and low in fat like chicken breast, white fish, lean cuts of red meat, certain cuts of pork like pork tenderloin. Deli meats are something you need to be careful with as they can be extremely high in sodium and many curing methods use sodium nitrate to cure the meat. Bethany
When do you do the Full Body Blast and Strong Legs? They’re not on the calendar… is there a recommended day to do them?
Hi Amanda, The deluxe workouts are part of the strength calendar. It is the blue side of the workout calendar. Bethany
I like piyo allot. Cardio wise it’s not enough me. I need a schedule of piyo, turbo fire. Any suggestions? Thanks for your help.
Hi Lori, I’m not to familiar with Turbo Fire, maybe you could add a workout on to the shorter PiYo workouts or switch out the more cardio based PiYo workouts with the Turbo Fire workouts if they are more intense. Bethany
I did Strength Intervals today and it had some jumps. I cannot really jump because where I live.
If you would replace Strength Intervals, what would you choose?
Hi Josh, I believe there is only the one exercise that you leave your feet in, the burpees. I would just go to your toes or do another exercise during this portion like mountain climbers. Bethany
How many calories do you per workout? I’m trying to track my workouts and meals with myfitnesspal but I’m not sure how many calories to say I burned.
Nevermind, I didn’t scroll down far enough. I see you already answered it. :)
:)
I came across your website when I googled this question: Does the workout calendar you get with Piyo need to be followed exactly as laid out? I always like to start my workout week on a Sunday and work through until Friday. Is it important to skip a day in between during your workout week? I don’t know much about the science behind how many days on or off a person should do when working out. Any help would be appreciated.
I just bought Piyo and signed up for the 30-day trial of On-Demand while I wait for my package to be delivered :)
Hi Lorien, For best results you do want to try and stick to the schedule as much as possible, especially if you are beginner. But, life happens and you can certainly adjust the schedule around. I almost never start a program on a Monday either. As far as rest days, you would not want to workout everyday of the week at a high intensity, it is important to give the body time to recover from workouts. With that said, I rarely take a complete day off, I always try to do some light stretching, yoga, or foam rolling on my off days or so called recovery days. Bethany
Hi I have just started Piyo and also do a few other activities like swimming, Pilates and trapeze. If I don’t have time for Piyo can I do 2 in one day so I don’t miss the following day while I might be doing other activity?? Jane
Hi, Jane, I don;t see a problem with that, you could also push the schedule back a day. The only workout you may not want to do a double with is the “drench” workout, probably the most intense workout in the program series in my opinion. Bethany
How many calories do you burn with the Full Body Blast and Lower Body with the sliders?
Hi Brandy, I would say between 300-500. A heart rate monitor can be worn to get a more accurate measurement of how many calories you burn during your workouts. I wear the Polar FT4 and have always been satisfied with it.
Since you’re the expert, I thought I’d ask you before I buy. Are there any true squats and particularly lunges in this workout? I can hold warrior pose if necessary but any true concentration on something that can mess with my knees always derails me. Thanks
Hi Kate, There are squats and lunges, as well as different yoga poses but they are done in fluid movements not really any static holds of exercises. If you do order and can’t do the workouts there is I believe a 60 day refund period for PiYo.