Choose kickboxing if you want hard, sweaty conditioning, stress relief and a big calorie burn. Choose Pilates if you want a stronger core, better posture and controlled strength that is kind to your joints. Choose yoga if you want flexibility, mobility, breathing and a calmer mind. All three can count as muscle-strengthening activity, and many people get the best results by combining one of them with regular strength training.
I’m Gawhar Ahmad, pharmacist and head coach at Being Fit. Our team includes specialist coaches for all three: Juanita for Pilates, Deeksha for yoga, and Shima and Syrine for kickboxing and boxing. Here is how I help clients choose.
Key takeaways
- Kickboxing is vigorous: the Compendium of Physical Activities rates it at about 7.3 METs, versus roughly 2–3 METs for most Pilates and yoga.
- Pilates and yoga both show modest benefits for back pain in Cochrane reviews, but neither is clearly better than other exercise.
- The NHS lists yoga and Pilates among muscle-strengthening activities, and martial arts among vigorous activities.
- Pick the one you will enjoy and repeat. Consistency beats the ‘perfect’ choice.
- Combining them with strength training covers most people’s needs. Every Being Fit package can include any of our services.
How do Pilates, yoga and kickboxing compare?
| Pilates | Yoga | Kickboxing | |
|---|---|---|---|
| Main focus | Core strength, posture, controlled movement | Flexibility, mobility, breathing, mental calm | Cardio conditioning, power, coordination, self-defence |
| Typical intensity (METs) | About 1.8–2.8 | About 2.3–4.0 depending on style | About 7.3 |
| Approx. energy use for a 70 kg person, per hour | About 130–200 kcal | About 160–280 kcal | About 510 kcal |
| Best for | Posture, core, back comfort, injury-aware strength | Stiffness, stress, recovery, mobility | Fat loss support, fitness, confidence |
| Being Fit coach | Juanita (mat and strength Pilates) | Deeksha (Hatha, Vinyasa, mobility yoga) | Shima and Syrine (kickboxing and boxing) |
Which burns the most calories?
Kickboxing, by a wide margin. The Compendium of Physical Activities lists traditional mat Pilates at 1.8 METs and general Pilates at 2.8, Hatha yoga at 2.3, Vinyasa at 2.7 and power yoga at 4.0. Kickboxing is listed at 7.3 METs, and in the Compendium‘s sports section, boxing on a punching bag ranges from 5.8 to 10.8 METs depending on pace.
A MET is a multiple of your resting energy use, so a rough estimate of calories per hour is METs × your weight in kg. For a 70 kg person, that is about 510 kcal for an hour of kickboxing, compared with roughly 190 kcal for Vinyasa yoga. Those are averages, and a private session with rest periods will differ, but the gap is real.
That said, calories burned in a session are only one part of fat loss. Food, daily steps and strength training matter more over a whole week. Our realistic 12-week fat-loss plan puts it all together.
Which is best for back pain and posture?
Both Pilates and yoga have been studied for low back pain, with honest but modest results. A Cochrane review of Pilates for low back pain found low- to moderate-quality evidence that Pilates reduced pain and disability compared with minimal intervention, but no conclusive evidence that it was better than other forms of exercise. A Cochrane review of yoga for chronic low back pain, updated in 2022, found that yoga produced small improvements in back function and pain compared with no exercise, and was probably no better than other back-focused exercise for function.
In plain terms: moving regularly, with good guidance, helps many people with everyday back stiffness. Pilates and yoga are good ways to do that, especially if you enjoy them. If you have significant or persistent back pain, numbness, or pain after an injury, see your doctor or a physiotherapist first. Our coaches work alongside your medical team’s guidance, not instead of it.
Which is best for stress?
Different people unwind in different ways. Yoga includes breathing practice and a slower pace, which many clients find calming; our yoga sessions are designed to improve flexibility, posture, breathing and mental clarity. Others find nothing clears the head like hitting pads for 45 minutes, and stress relief is one of the main benefits we see from kickboxing sessions. Pilates sits in between: focused, controlled and absorbing.
If you are unsure, try each once. How you feel afterwards is a better guide than any article, including this one.
Do they count as strength training?
Partly. The NHS lists yoga and Pilates among muscle-strengthening activities, as long as they are done to the point where you need a short rest before repeating the movement, and lists martial arts as vigorous activity. The World Health Organization recommends muscle strengthening on at least two days a week, plus 150–300 minutes of moderate or 75–150 minutes of vigorous aerobic activity.
For building significant strength or muscle, progressive training with weights still does the job best. Our guide to building lean muscle after 30 covers that. Many clients combine two strength sessions with one Pilates, yoga or kickboxing session each week.
What does private coaching add?
- Technique from day one. In Pilates and yoga, small alignment details make a big difference. In kickboxing, good form protects your wrists, shoulders and knees.
- Adjustments for your body: stiff hips, old injuries or a medical condition. Always tell your coach and check with your doctor where needed.
- The right intensity. A coach can make a session gentler or much harder than a group class.
- Privacy and convenience. Sessions can take place at your home, your building or community gym, a partner gym, or online. Kickboxing can also be done outdoors when the weather allows.
What should I know about each at Being Fit?
- Pilates is mat and strength Pilates with Juanita, focused on core strength, posture correction, stretching and mobility. We do not offer reformer Pilates.
- Yoga with Deeksha includes Hatha, Vinyasa Flow and mobility-focused yoga, for individuals, groups and corporate sessions.
- Kickboxing and boxing with Shima and Syrine is available as private one-to-one training or small-group sessions, at home, in the gym or outdoors.
Every package can include any of our services, from kickboxing to yoga, and packages start at AED 3,600 a month for 12 sessions with a customised nutrition plan. Women who prefer a female coach can train with any of the coaches above; see what to look for in a female personal trainer. Compare options on our packages page.
Not sure which one suits you? Book your free trial and assessment, WhatsApp us on 058 572 2691 or email info@beingfit.ae. Every way to reach us is on our contact page.
Frequently asked questions
Is kickboxing good for beginners?
Yes. Our kickboxing programmes are tailored to your level, whether you are a complete beginner or experienced, and start with technique before intensity.
Do you offer reformer Pilates?
No. Our Pilates is mat and strength Pilates, coached one to one at your home, in your building or community gym, at a partner gym or online.
Which yoga styles do you teach?
Hatha yoga, Vinyasa Flow, and mobility and flexibility-focused yoga.
Can I mix Pilates, yoga and kickboxing in one package?
Yes. Every package can include any of our services, so you can combine personal training with Pilates, yoga or kickboxing sessions.
Is Pilates or yoga better for back pain?
Research shows modest benefits for both, and neither is clearly better than other exercise. Choose the one you enjoy, and see your doctor or a physiotherapist first if your pain is severe, persistent or follows an injury.
Sources
- 2024 Adult Compendium of Physical Activities: Conditioning exercise
- 2024 Adult Compendium of Physical Activities: Sports
- Cochrane: Pilates for low back pain (Yamato et al., 2015)
- Cochrane: Yoga for chronic non-specific low back pain (Wieland et al., 2022)
- NHS: Physical activity guidelines for adults aged 19 to 64
- World Health Organization: Physical activity fact sheet
This article is general information, not medical advice. If you have back pain, an injury, a medical condition or are pregnant, speak to your doctor before starting a new activity. Calorie figures are rough estimates from published averages. Prices are Being Fit’s published monthly packages as of October 2026 and may change.
