Les Mills is a global fitness brand that has revolutionized the way people exercise in groups. Originally founded in New Zealand, this company creates choreographed exercise programs that are now taught in thousands of gyms worldwide. These workouts are designed by experts and set to modern music to help participants stay motivated and reach their fitness goals.
Whether you are a beginner or an experienced athlete, Les Mills offers a wide variety of programs that cater to different interests and fitness levels. This guide will walk you through what makes Les Mills unique, the most popular classes available, and how you can get started today.
The History of Les Mills Fitness
The company was founded by Les Mills, a four-time Olympian who opened his first gym in Auckland, New Zealand, in 1968. His son, Phillip Mills, later transformed the business by introducing choreographed exercise to music. This shift turned traditional gym workouts into high-energy group experiences.
Today, Les Mills programs are licensed to over 20,000 health clubs in more than 100 countries. The brand is known for its consistency, as every instructor worldwide teaches the same choreography for a specific release. This ensures that you get the same high-quality workout regardless of where you are located.
Popular Les Mills Programs
One of the reasons for the brand’s success is the diversity of its programs. There is a workout for almost every type of fitness preference, from strength training to high-intensity interval training (HIIT) and mind-body balance.
BODYPUMP: The Original Barbell Class
BODYPUMP is perhaps the most famous Les Mills program. It is a total body strength workout that uses light to moderate weights with high repetitions. This technique is known as “The Rep Effect,” which helps to tone and lean out the body without adding bulk.
During a 55-minute session, you may perform up to 800 repetitions. The class is broken down into tracks that focus on specific muscle groups, such as legs, chest, back, and arms. It is an excellent choice for those looking to build strength and improve bone health.
BODYCOMBAT: Martial Arts-Inspired Cardio
If you prefer high-energy cardio, BODYCOMBAT is a non-contact workout inspired by various martial arts. You will perform movements from Karate, Boxing, Taekwondo, Tai Chi, and Muay Thai. It is designed to burn calories and improve cardiovascular fitness.
The class focuses on agility, speed, and power. Because there is no equipment required, it is a popular choice for both gym-goers and those working out at home. It provides a great way to relieve stress while getting a full-body workout.
BODYBALANCE: Flexibility and Core Strength
BODYBALANCE (known as BODYFLOW in some regions) is a combination of Yoga, Tai Chi, and Pilates. It focuses on building flexibility, core strength, and mental calmness. The class involves a series of stretches, poses, and controlled breathing exercises.
This program is ideal for improving posture and reducing stress levels. Each session ends with a period of meditation and relaxation to help you feel centered. It is a low-impact workout suitable for all ages and fitness levels.
LES MILLS CORE: Targeted Abdominal Training
Formerly known as CXWORX, LES MILLS CORE is a 30-minute workout dedicated to the muscles of the midsection. It focuses on the abs, glutes, and back. This class uses resistance tubes, weight plates, and bodyweight exercises.
A strong core is essential for overall stability and injury prevention. This short but intense session is designed to improve functional strength. It is often taken as a standalone class or added to the end of a cardio session.
RPM and LES MILLS SPRINT: Indoor Cycling
Les Mills offers two primary cycling programs. RPM is a traditional indoor cycling class where you ride to the rhythm of powerful music. It focuses on endurance and simulated terrain like hills and flats.
LES MILLS SPRINT is a 30-minute high-intensity interval training (HIIT) workout on a bike. It is designed to push your limits and maximize calorie burn in a short amount of time. Both programs are low-impact and great for building leg strength.
The Science Behind the Workouts
Every Les Mills workout is backed by scientific research. The company employs a team of doctors, physiotherapists, and exercise scientists to develop and test each program. This ensures that the movements are safe and effective for participants.
The choreography is updated every three months with new music and new movements. This quarterly refresh prevents plateaus and keeps the workouts interesting for long-term participants. It also ensures that the exercises align with the latest fitness trends and research.
How to Access Les Mills Workouts
There are two main ways to experience Les Mills: in a physical gym or through their digital platform. Both options provide the same high-quality instruction and music.
- In-Person Gym Classes: Many local fitness centers and national chains are licensed to provide Les Mills classes. You can use the “Find a Class” tool on the official Les Mills website to locate a gym near you.
- Les Mills+ (On-Demand): This is a subscription-based streaming service that allows you to workout from home. It features thousands of videos, ranging from full classes to short technique tutorials.
- Virtual Classes: Some gyms offer “Virtual” sessions where the workout is projected onto a large screen in a studio. This allows you to take the class even when a live instructor is not available.
What to Expect in Your First Class
Starting a new fitness program can be intimidating, but Les Mills classes are designed to be welcoming. Instructors are trained to provide modifications for every movement. This means you can adjust the intensity based on your current ability.
If you are attending an in-person class, arrive about 10 minutes early. Introduce yourself to the instructor and let them know it is your first time. They will help you set up any necessary equipment, such as a barbell or step, and explain the basic movements.
For home workouts, start with the “learn the moves” videos available on the app. These short tutorials break down the technical aspects of the exercises. This helps ensure you are using the correct form to prevent injury and get the best results.
Essential Equipment for Les Mills
The equipment you need depends on the specific program you choose. Some classes require nothing but a towel and water, while others require specialized gear.
- BODYPUMP: Requires a barbell, weight plates, and a bench or step.
- BODYCOMBAT: Requires no equipment, just comfortable athletic clothing and supportive shoes.
- BODYBALANCE: A yoga mat is recommended, though you can also perform the moves on a soft carpeted floor.
- LES MILLS CORE: Often uses a resistance tube and a small weight plate.
If you are working out at home, you do not necessarily need the official Les Mills branded equipment. Any standard barbell or resistance band will usually work. However, the official gear is designed specifically to withstand the fast-paced nature of the classes.
Choosing the Right Program for Your Goals
To get the most out of Les Mills, it is helpful to choose a program that aligns with your specific fitness goals. Many people mix and match different classes to create a well-rounded weekly routine.
If your goal is weight loss, high-energy classes like BODYCOMBAT or LES MILLS SPRINT are effective for burning calories. For those looking to improve muscle tone and strength, BODYPUMP is the best starting point. If you want to improve your mental health and flexibility, BODYBALANCE is a perfect choice.
Consistency is the most important factor in seeing results. Most experts recommend participating in these classes two to three times per week. This allows your body enough time to recover between sessions while still making progress toward your goals.
Final Thoughts on Les Mills Fitness
Les Mills Fitness offers a structured, science-backed approach to exercise that takes the guesswork out of working out. By combining expert choreography with motivating music, these programs make it easier to stay committed to a fitness routine. Whether you enjoy the energy of a group class or the convenience of working out at home, there is likely a Les Mills program that fits your lifestyle.
Ready to start your fitness journey? You can find a local gym or sign up for a free trial of their digital platform to see which workout you enjoy most. For more tips on staying active and healthy, explore our other articles on home fitness and wellness strategies at SearchAndHelp.com.