Two sessions that barely overlap
Most comparisons pit two similar things against each other. These two share almost nothing beyond a mat on the floor, which makes the choice easier than it looks: decide what you want a session to do for you, then pick the one that does it. RPM's Ladies section holds the Pilates studio and is where the women's combat coach on the roster works.
| Pilates | Fitness boxing | |
|---|---|---|
| Pace | Slow and continuous, with few pauses | Rounds of hard work with short rests between them |
| What sets the effort | Springs, body position and how slowly you move | How hard and fast you punch, and how long the round lasts |
| Equipment | A mat, or apparatus such as the reformer | Hand wraps, gloves, a heavy bag, and pads held by a coach or partner |
| The coach's main job | Correcting alignment and control through each movement | Teaching stance, punches and footwork, then running the rounds |
| Atmosphere | Quiet, with steady breathing | Loud, with music, counting and the sound of the bag |
| How you track progress | Exercises you can now control, and harder variations | Cleaner combinations, more rounds, and faster recovery between them |
| To start | Grip socks if the studio asks for them | Hand wraps, and gloves that fit or a clear answer on shared ones |
What each one develops
A 2012 systematic review of 119 papers described Pilates as a mind-body form of exercise focused on strength, core stability, flexibility, muscle control, posture and breathing. A 2026 meta-analysis of studies in adult women found that Pilates programmes improved flexibility on the sit-and-reach test, though its authors urged caution about the quality of the studies. For more on that evidence, see Pilates for mobility and strength.
Fitness boxing trains a different set of skills: timing, hand-eye coordination and footwork, under the fatigue of repeated rounds. Punching combinations on a bag work the shoulders and trunk, and the footwork keeps the legs busy throughout.
| Quality | Pilates | Fitness boxing |
|---|---|---|
| Heart and lungs | Usually a light or moderate effort | Often a hard effort during rounds |
| Trunk control | A constant focus | Trained through rotation as you punch |
| Flexibility | The clearest finding in recent Pilates research | Not a main aim |
| Coordination and timing | Precise control of slow movement | Fast reactions and combinations |
| Strength | Springs and body weight can load muscles well | Mostly muscular endurance in the shoulders and arms |
Neither replaces lifting. WHO advises muscle-strengthening activity for all the major muscle groups on two or more days a week.
Effort, impact and the day after
WHO's guidelines put moderate intensity at about 5 or 6 on a personal scale of 0 to 10 and vigorous intensity at about 7 or 8. A hard boxing round often lands in the vigorous band, so a few sessions can count towards WHO's weekly aerobic advice of 150 to 300 moderate minutes or 75 to 150 vigorous ones. Most Pilates classes sit lower, although a demanding reformer class can climb.
- Impact: Pilates is low impact. Boxing adds bouncing footwork and repeated punches, which ask more of the wrists and shoulders, so wraps and a gradual start matter.
- Soreness: new boxers often feel it in the shoulders and calves. New Pilates students often feel it in the trunk and inner thighs.
- Heat: in summer, an indoor boxing session still leaves you sweating heavily, so arrive hydrated and drink between rounds.
- Health: if you are pregnant, postnatal, injured or managing a medical condition, ask your doctor or physiotherapist before starting either.
Who each one suits
- Pilates first: you want a calm session, you are rebuilding a habit after a long break, or you want time on posture and flexibility.
- Pilates first: you like detailed correction and slow progress you can feel in your control.
- Boxing first: you want your heart rate up and a session that passes quickly because you are busy learning combinations.
- Boxing first: you enjoy a coach calling the work, and you like measuring progress in rounds and speed.
- Both: you want a varied week and would get bored doing one thing three times.
Combining them in one week
Three ways to share a week, each keeping two strength sessions so WHO's muscle-strengthening advice is covered.
| Days a week | Pilates | Boxing | Strength | Notes |
|---|---|---|---|---|
| Three | One class | One session | One full-body session, plus a second when you can | The leanest version: add the second strength session first |
| Four | One class | One session | Two full-body sessions | Boxing and strength on separate days if you can |
| Five | Two classes | One session | Two sessions | Put a Pilates class after the boxing day as the lighter session |
Keep at least one day with no planned training. For a fuller plan that pairs boxing with lifting, see boxing and weights for women.
If both land on one day, box first and finish with Pilates as the calmer half, then tell the instructor your shoulders have already worked.
Worked example: a Pilates regular adds boxing
Take a woman who has taken two Pilates classes a week for a year. She works office hours, likes her classes, and wants something faster that raises her heart rate. Her Saturdays are open, and she can train after work on two weekdays.
She keeps one Pilates class midweek, swaps the other for a Saturday boxing session, and adds a short full-body strength session on another weekday. For the first month she only learns the stance and the basic punches at a moderate effort, and notes how her shoulders feel in the next Pilates class. After that she adds rounds gradually and keeps Pilates as her calmest day.
Pilates and boxing at RPM, for women
RPM is one club, on Level 4 of AD HUB Sports Complex in Al Manhal. The Pilates studio is inside the women-only Ladies section, where reformer classes run and Giana Suleiman Daqnoush is the Pilates and aerobic coach on the roster. The roster also lists Imen Hasnaoui as the combat and self-defence coach in the Ladies section.
RPM's fitness boxing, meaning bag work, pad work and conditioning, runs in the Mixed section's functional area, where the heavy bags are. If you want to box among women, ask which combat sessions run in the Ladies section, when, and in what format. Sparring is something to ask about, never something promised. If self-defence interests you more than fitness, read self-defence training for women.
- Confirm which sections your tier covers, because this week may use both.
- Ask whether Pilates sessions are included or sold as packages. Prices are confirmed on enquiry.
- See the studio and the bag area on a free guided tour, at the hours you would train.
Sources
- World Health Organization, WHO guidelines on physical activity and sedentary behaviour (2020)
- Wells C, Kolt GS, Bialocerkowski A. Defining Pilates exercise: a systematic review. Complementary Therapies in Medicine, 2012
- Bajčetić Č, Rudović V, Novaković M, et al. Effects of Pilates programs on body composition, flexibility, muscular strength and other fitness components in adult women: a systematic review and meta-analysis. Sports (Basel), 2026
Questions, answered.
Which burns more calories, Pilates or boxing?
It depends on how hard you work, so any figure on a watch or machine is an estimate. A hard boxing session usually takes more effort than a typical Pilates class.
Do I have to spar in fitness boxing?
No. Fitness boxing is built on bag work, pad work and conditioning. Ask whether sparring is offered at all, and never feel pushed into it.
Which is better for a complete beginner?
Either works. Pilates is the gentler start, and good boxing coaches teach stance and footwork before you hit hard. For a first month of Pilates with gym sessions alongside, see Pilates for beginners who want a full gym.
What should I wear for each?
Close-fitting clothes for Pilates so the instructor can see your alignment, with grip socks if asked. For boxing, light trainers, a sports hijab that stays put if you wear one, and your own hand wraps.