High-energy tunes will get you ready to run, jump, push-up, squat and lunge as you perform athletic strength and cardio movements to raise your heart rate and burn calories in Les Mills BODYATTACK. This hour-long sweat sesh is suitable for all fitness levels, and is meant to tone and shape your body. You’ll soon find yourself getting faster and more agile with each class.

BODYATTACK overview

This hour-long, full-body workout class takes place in a group fitness studio with an instructor demonstrating and performing the moves with you to high-energy music.

What beginners need to know

Drink plenty of water before you get to class and be prepared to sweat. You will do warm-up and cool-down/stretching tracks, but I recommend stretching beforehand. You won’t need anything except your water bottle, a towel and a mat for core work. Pick a spot in the room where you can see the instructor, and where you have plenty of space around you to move. (Leave space for others around you, too.) If at any time you are unable to perform a move, the instructor will typically provide a low-impact option that you can take.

What a typical class is like

Each class is 60 minutes long and set to music, with two main blocks of work, during which your heart rate will peak twice, first with a plyometrics track, and then with a strength track. The class will begin with a warm-up track and simple, easy movements to warm up the areas of your body that you will be working. The remaining tracks map to each segment within the class format.

The format

  • Warm-up
  • Impact
  • Aerobics
  • Plyometrics (first heart-rate peak)
  • Athletic strength
  • Running
  • Agility
  • Interval training
  • Power (second heart-rate peak)
  • Core
  • Cool down

The moves

You’ll do running/sprints, high knees, squats, jumping squats, lunges, jumping jacks, skaters, push-ups, tricep push-ups, mountain climbers, crunches, leg lifts, three-step run, tuck jumps, butt kicks and burpees.

The crowd

You’ll see men and women of all shapes, sizes and ages in BODYATTACK. While it is an intense cardio and strength workout, it is also easily modified to accommodate those with movement restrictions. Newbies are welcome and will pick up the choreography and moves quickly.

The music

High-energy with a driving beat, including a lot of remixed familiar songs (think “Uptown Funk,” “Titanium,” “Pompeii,” “Stronger (What Doesn’t Kill You),” “Tainted Love”).

BODYATTACK ratings:

  • Intensity: Up to 8 (at peak tracks) out of 10
  • Sweat factor: 7/8 out of 10
  • Impact: Some
  • Cardio: Yes
  • Strength: Some
  • Flexibility: In the cool-down stretching track
  • Pace: Upbeat
  • Equipment: Mat for core work
  • Music: Upbeat, popular tunes for high-energy
  • Length: 60 minutes
  • Suggested attire: Form-fitting (stretchy) pants and shirts that you can move in

Benefits of BODYATTACK

  • Improves cardiovascular health
  • Tones and shapes the body
  • Builds stamina
  • Improves coordination and agility

Photo credit: Courtesy of Les Mills