PiYo Calendar | Full Schedule & Workout List Ultimate Guide

This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.

Learn everything you need to know about the PiYo Program, its a full-body workout calendar, and a complete exercise workout list.

If you are a fitness fanatic, you know that the search for the perfect simple workout is a never-ending one. You want maximum results in minimum time.

Now, thanks to PiYo, it might finally be possible.

Whether you are an established gym bunny or a fitness noob, PiYo may be your answer to the toned body of your dreams. And best yet – you can do it in the comfort of your own home!

What is PiYo Workout?

This combination of Pilates and Yoga is a stretching and bodyweight resistance workout rolled into one.

Created by American fitness trainer Chalene Johnson, PiYo will let you work up a sweat without putting a strain on your joints.

It is a low-impact, yet high-intensity full-body workout program that will “work every single muscle to stabilize, stretch, and strengthen every inch of your body”, according to Chalene.

Workouts range from 20 to 45 minutes, and each movement can be adapted to your body and what you are capable of doing. With time, as your body strengthens, you will be able to do more advanced movements, leading to better results.

Not that the more basic moves won’t start to chisel some abs.

Since you don’t use any equipment to do extensive cardio like running, you might be doubting that you will see actual results.

However, you can rest assured that it really does work. In addition, you will get access to the Piyo calendar which is a full-body workout schedule to help you achieve your goals faster. You will see muscles you never knew you had.

Why PiYo?

  • PiYo is for everyone. Whether you are a beginner, intermediate or advanced; young or old; a man or a woman – it does not matter.
  • As mentioned before, there are no jumps or other high-impact movements, so your joints are safe.
  • If flexibility is a problem, don’t worry, just modify the moves. If you’re not fit enough and struggle to finish a workout, again, don’t worry, just modify the moves!
  • There are a few basic exercises that are repeated in the Piyo Calendar, so where it might be confusing for a PiYo beginner, the more you do it, the easier it will be to remember. Making you feel like a pro in no time.

What You Need to Do PiYo

Just your body and a space to move around in, really. But a yoga mat will make things a little bit more comfortable.

You can find various PiYo videos online which you can then match with PiYo calendar, or you can get the real deal from Beachbody On Demand.

In the strength-specific PiYo workouts, you will need strength sliders to increase the intensity of the moves. These are basically plastic discs you place under your foot or hand, depending on the workout, to increase the difficulty level.

If you, however, don’t want to splurge extra money on these sliders, just exercise with socks on a tile or hardwood floor or use paper plates on a carpet. This will work just as well to blast your core.

PiYo Schedule Explained

You will have a choice between two 60 day workouts – basic and strength.

In the basic PiYo package, the first three weeks will get you in shape for the harder workouts that will follow in the last five weeks.

If after the first three weeks, you don’t feel ready to move on to the more difficult exercises, you can always sweat and repeat. However, should you find yourself falling asleep during the first workouts, skip ahead to find the intensity you are happy with.

That is one of the reasons why PiYo is a great customizable workout program – it is completely adaptable to you.

PiYo Workout List

The basic PiYo schedule consists of ten workouts:

Align: The Fundamentals (40 min)

This is your introduction to PiYo. It breaks down all the moves in slow motion, paying particular attention to the correct form to avoid injury and get maximum results. It is recommended here to use a yoga mat and chair. For watching the workout video click here.

Define: Lower Body (25 min)

This will strengthen and lengthen your entire lower body and sculpt right through from your glutes to your calves. It is recommended to use a yoga mat and chair. For watching the workout video click here.

Define: Upper Body (20 min)

Push-up variations will have you sporting a sexy upper body in no time. This will help you shape your arms, make your shoulders very sexy. It is recommended to use a yoga mat. Check this link to watch the video.

Sweat (35 min)

This workout is a mix of fast-paced yoga moves and bodyweight resistance that target the entire body. It is recommended to use a yoga mat and chair. Click here to watch the video.

Core (30 min)

Build a strong core, flatten and sculpt your abs and obliques, and bring your sexy back…back. This workout is perfect if you are looking for something that will strengthen your back and help with lower back problems. It is recommended to use a yoga mat. Check this video.

Strength Intervals (25 min)

This fast-paced workout will burn a lot of calories in a short amount of time. Shifting between cardio and strength training will get your heart rate up in a beat without using weights or equipment. Click here to see the video.

Drench (45 min)

Get ready to sweat. This is a tough one and will blast calories while working every muscle in your body. It is recommended to use a yoga mat. Check this video.

Sculpt (30 min)

The different tempos really keep your muscles guessing and increases the tension from one moment to another. This muscle-defining workout will take you a step closer to a total body transformation. It is recommended to use a yoga mat and chair. Click here to watch the video.

Buns (30 mins)

Time to serve some peach! This workout focuses on the glutes and will tighten, lift and redefine your butt to perfection. Check this video.

Hardcore on the Floor (30 mins)

Twist, crunch, kick and stretch your way to a six-pack. This workout targets the muscles between your hips and chest. Check the video from here.

The strength PiYo schedule includes all the basics but with two added routines:

Full Body Blast (30 min)*

It’s a short workout but a super intense one. You can compare it to the basic PiYo strength interval workout – just harder, faster and more intense. Check the video from here.

Strong Legs (30 min)*

Ouch – in a good way. This exercise will make your legs hurt like never before, but the results are worth it. Click here to watch the video.

*Requires Strength Slides (or something else that will allow you to slip and slide over the floor)

What About PiYo Hybrid Schedule?

If you already have an exercise program you love but want to mix things up a little, you can incorporate PiYo workouts into your established routine.

How you do, it is up to you, you can use the PiYo calendar for some guidance, but alternating one day of PiYo with a day of the program of your choosing is a good start.

By now, you can clearly see that there really isn’t anything you can’t do to make PiYo fit your body and lifestyle.

How Many Days a Week Do You Do PiYo?

Both the basic and strength PiYo programs are based on a six-day-a-week workout routine called Piyo Calendar. Fridays are usually rest days, but you can change the day to suit your schedule.

If you are fanatic about staying active, you can do some other form of exercise on the off days. Do, however, try to stick to light exercises like walking. Your body needs time to rest and repair for the next week’s routine.

NASM-certified master trainer Crystal Reeves reportedly believes that performing an excessive amount of exercise without proper time to rest and recover can lead to some harmful side-effects.

These include a decrease in your performance, poor sleeping patterns, general fatigue, decreased immunity and even mood swings.

According to the American College of Sports Medicine, adults between 18-65 should exercise at a moderate intensity for 150 minutes a week. This means getting your blood pumping for 30 minutes a day, five days a week, is a healthy amount of time to be active – leaving you a day to rest.

But again, bodies and fitness levels are different so only you will know where your limits are. Of course, double-checking with your doctor is never a bad idea.

60-Day PiYo Workout Calendar

Get your 8-week printable workout plan here.

You can download the PiYo Calendar and the workout planner calendar when you join one of the Beachbody on Demand Plans. Once you join in, you will get access to monthly workouts, workout tracking plans, meal plans, personal coaching and much more.

Here is what the PiYo workout schedule looks like:

What is the PiYo Diet?

We all know you cannot out-train a bad diet. For that reason, finding an eating plan that you can stick to while training is always advisable.

The PiYo diet plan is based on whole food nutrition, which is easy to adapt to. In no time, you will be reaching for real food rather than the over-processed, sugary foods you’re used to.

In the PiYo diet, you will find five food categories, with a different serving amount for each, depending on your daily calorie allowance.

The PiYo food categories are:

Primary Vegetables

Leafy green vegetables and other veggies are the building blocks of this diet.

Secondary Vegetables and Grains

This food category will leave you satiated and will boost your energy level.

Fresh Fruit

Fresh fruit is the caveat of the dieting world. Eat too much, and you will quickly go over your daily calorie allowance. That being said, fruits are rich in vitamins, minerals, antioxidants, and fiber and an important category in the PiYo diet.

Lean Protein

Protein is necessary to build new and strengthen existing muscles. Your protein intake can oftentimes make or break a diet, so be sure to pay extra attention to this category.

Healthy Fats

People laugh when they hear you have to eat fat (good fat) to lose fat. But it is true. Fat will make you feel full for longer and it is also an important source of energy.

PiYo Diet is Nutritionally Balanced

The PiYo diet, also known as the Get Lean Eating Plan, is a nutritionally balanced plan of 40% carbs, 35% protein, and 25% healthy fats.

Sticking to a healthy eating plan like the PiYo diet will give you the oomph required to push your hardest during your workouts and will leave you feeling exceptional.

As with all roads that lead to weight loss, it runs along a path of calories in versus calories out. To lose unwanted flab, you need to give your body good quality fuel, but less than it needs.

To figure out what your daily caloric allowance is if you want to lose weight, you can use an online calculator or speak to a dietician or your general health practitioner.

Some Notes on Calories

  • Do not drop your daily calories below 1200 a day without consulting with your doctor. Most health practitioners say it is not healthy to eat so little in a day as you won’t get all the nutrients needed, and it is also not sustainable and can lead to unwanted binges or (Pi)Yo-Yo dieting.
  • If you end up a few hundred calories above or below your daily calorie allowance, don’t stress too much – you will still be fine. The main objective of the PiYo diet is to eat the right food groups each day.
  • Stay away from processed and packaged foods. You might be thinking a takeaway burger is the same as a home-made burger but that is not the case. There are hidden calories in processed foods, and it will push your calorie intake sky-high and leave you hungry afterward. Natural, whole foods should be your best friends.

Choose the Correct PiYo Food Plan

There are four plans, each based on reaching a specific calorie target. So, after getting your magic weight-loss number from the above calculator or your dietician, match it to one of the plans.

Plan-A: 1,200-1,399 calories
Plan-B: 1,400-1,599 calories
Plan-C: 1,600-1,799 calories
Plan-D: 1,800+ calories*

*If your daily caloric allowance is over 1800, say 2200, you will need to veer from Plan D slightly. Since the plan is maxed out in 1800, you will need to up your daily food intake.

A great tool to help you count your calories and make sure you meet your nutritional requirements is MyFitnessPal.

PiYo Diet Serving Sizes

Plan A

4 servings Primary vegetables
2 servings Secondary vegetables and grains
2 servings Fresh fruits
4 servings Lean protein
3 servings Healthy fat

Plan B

5 servings Primary vegetables
2 servings Secondary vegetables and grains
2 servings Fresh fruits
5 servings Lean protein
4 servings Healthy fat

Plan C

6 servings Primary vegetables
2 servings Secondary vegetables and grains
3 servings Fresh fruits
6 servings Lean protein
4 servings Healthy fat

Plan D

6 servings Primary vegetables
3 servings Secondary vegetables and grains
3 servings Fresh fruits
7 servings Lean protein
4 servings Healthy fat

Here is a breakdown of the calories in one serving of each food categories:

  • Primary Vegetables: 40 calories
  • Secondary Vegetables and Grains: 95 calories
  • Fruit: 70 calories
  • Lean Protein: 140 calories
  • Healthy Fats: 50 calories

PiYo Free Foods

Now, contain your excitement! This does not mean you’re allowed chocolate to quiet down that nagging sweet tooth.

Under the sixth food category of ‘Free Foods’, you will find lemon and lime juice, vinegar, garlic, hot sauce, black coffee and tea – no sugar, and some others.

You can eat or drink as much of this as you like.

In Summary

If you’re looking for a low-impact but high-intensity workout with great results – look no further.

But beware, the results of the PiYo program (PiYo calendar full-body workout) and PiYo diet plan will have your friends phoning you at 1 AM to find out how you did it!

This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.

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