LES MILLS BODYATTACK
The High-Energy Fitness Class for Total Beginners to Athletes
What is BODYATTACK?
BODYATTACK is the sports-inspired cardio workout combining athletic aerobic movements with strength and stabilization exercises. High-energy instructors push you through running, jumping, lunging, and agility work set to driving music. Whether you’re a complete beginner or elite athlete, BODYATTACK delivers a full-body workout that improves fitness, agility, and coordination.
Why Choose BODYATTACK?
🔥 Burn Up to 730 Calories
Per 55-minute class – one of the highest calorie burns of any Les Mills program. Maximum energy expenditure through sports-inspired movements.
⚡ Athletic Conditioning
Drills borrowed from sports training. Improve speed, agility, coordination, and explosive power. Train like an athlete, move like an athlete.
🏃 Full-Body Workout
Cardio, strength, and agility all in one class. Every muscle group works. No need for separate workouts – BODYATTACK covers it all.
📊 All Fitness Levels
Moves scale from low to high impact. Total beginners and elite athletes train together. You control your intensity.
❤️ Cardiovascular Fitness
Rapidly improve VO2 max and heart health. Sustained elevated heart rate builds endurance and stamina for all life activities.
🧠 Mental Toughness
Pushing through challenging intervals builds resilience. The energy of the group carries you through tough moments.
Class Structure
BODYATTACK uses scientifically-designed peak training with intervals of cardio, strength, and conditioning:
Warm-Up (Track 1-2)
Progressive activation. Build heat and prepare for intensity. Learn fundamental movement patterns.
Mixed Impact (Track 3)
Combination of high and low impact moves. Cardio spike while maintaining athletic form.
Aerobic Peak (Track 4)
Maximum cardiovascular challenge. Running, jumping, and high-intensity combinations.
Upper Body (Track 5)
Push-ups, planks, and upper body conditioning. Active recovery from cardio peaks.
Running Track (Track 6)
Pure running and agility drills. Sprints, shuffles, and footwork challenges.
Agility (Track 7)
Sports-inspired agility work. Quick directional changes and reactive movements.
Lower Body (Track 8)
Lunges, squats, and leg conditioning. Build strength while maintaining elevated heart rate.
Core & Cool-Down (Track 9-10)
Abdominal work followed by stretching and recovery.
Movement Types
🏃 Running & Jogging
In-place and traveling running patterns. Build cardiovascular endurance through sustained locomotion.
🦘 Jumping
Jump jacks, tuck jumps, star jumps, and variations. Explosive movements that spike heart rate.
🦵 Lunges
Forward, reverse, lateral, and dynamic lunges. Build leg strength while maintaining cardio intensity.
💪 Push-Ups
Various push-up styles and progressions. Upper body strength within cardio framework.
🏀 Sports Drills
Shuffles, defensive slides, sprints, and agility patterns borrowed from athletic training.
⏱️ Core Work
Planks, crunches, and rotational core exercises for stability and definition.
High vs. Low Impact Options
Every Move Scales
BODYATTACK instructors demonstrate low-impact alternatives for every high-intensity move:
High Impact
- Jump jacks
- Running
- Tuck jumps
- Jump lunges
- Burpees
Low Impact Alternative
- Stepping jack
- Marching
- Squat to knee raise
- Alternating lunges
- Step-back squat thrust
Your workout, your choice. Follow high-impact when energy is high, switch to low-impact when needed. No judgment – the goal is to keep moving for the full class.
Benefits of BODYATTACK
Physical Benefits
- Massive Calorie Burn: 550-730 calories per class depending on intensity
- Cardiovascular Fitness: Rapidly improve VO2 max and endurance
- Agility: Sports drills develop quick-twitch reactions and coordination
- Full-Body Strength: Integrated strength work builds functional fitness
- Bone Density: High-impact movements strengthen bones
- Athletic Performance: Transferable fitness gains to any sport
Research-Backed Results
Studies show BODYATTACK participants significantly improve cardiovascular fitness, body composition, and athletic markers within 12 weeks. The combination of cardio, strength, and agility work produces comprehensive fitness adaptations.
“BODYATTACK is the workout I didn’t know I needed. I came in as a former athlete feeling out of shape. Within weeks, I felt like an athlete again – fast, powerful, and fit. The energy in class is unmatched.”
— Kevin R., BODYATTACK Member
Frequently Asked Questions
Q: Is BODYATTACK too intense for beginners?
A: No! Low-impact options for every move. Start conservatively, take breaks when needed, and build up. The class is designed to accommodate all levels.
Q: How is BODYATTACK different from GRIT?
A: BODYATTACK is 55 minutes with sustained activity and athletic movements. GRIT is 30 minutes of pure high-intensity intervals. BODYATTACK provides longer workout duration; GRIT provides concentrated intensity.
Q: Will BODYATTACK hurt my joints?
A: High-impact versions challenge joints. If concerned, use low-impact modifications throughout. The workout remains effective at lower intensity. Consult your doctor if you have existing joint issues.
Q: How often should I do BODYATTACK?
A: 2-3 times per week for best results. Allow recovery between high-intensity sessions. Mix with lower-intensity classes for balanced training.
Q: Is BODYATTACK good for weight loss?
A: Excellent! High calorie burn combined with muscle building creates optimal fat loss conditions. Consistent attendance produces significant body composition changes.
Attack Your Limits
Sports-inspired cardio that transforms beginners into athletes.
Run. Jump. Sweat. Repeat.