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1Programs and types of training
We have a program for everyone! Select a program below to find out more.
Bodycombat™
Relief
Cardio Fitness
Full Body
Description:
An empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as karate, boxing, tae kwon do, capoeira and kickboxing.
The benefits:
- Shape strong and lean arms, back, shoulders and legs
- Build core strength
- Burn calories and fuel cardio fitness
- Develop coordination, agility and speed
- Master your physical and mental power
Equipment:None
Category:Cardio
Intensity:
High intensity
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Where do i start?
If you're starting out, we highly recommend completing the BODYCOMBAT™ Tutorial as your first step.
Once you're feeling confident with the moves covered there, you can move onto the intermediate tutorials to brush up further before tackling Short and Express workouts. Before you know it you'll be pumped and ready for a full hour-long workout!
You can find above (and more!) BODYCOMBAT™ workouts here: https://watch.lesmillsondemand.com/bodycombat
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How long are the BODYCOMBAT™ classes?
Tutorials (approx. 30 mins)
Short workouts (from 13 - 21 mins)- Express workouts (approx. 30 mins)
Full-length workouts (approx. 55 mins)
Bodypump™
Strength
Lean and Toned
Major Muscles
Description:
The original barbell workout, using light to moderate weights and high reps to get you lean and toned. Powering through squats, presses, lifts and curls you’ll work all your major muscles as you build strength and burn calories, getting fitter, faster.
The benefits:
- Shape lean, athletic muscles
- Burn calories
- Increase core strength
- Improve bone health
Equipment:
Weight Plates
Barbell
Step / Bench
Need equipment? Get yours here.
Category: StrengthIntensity:
Moderate
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Where do i start?
If you’re starting out, we highly recommend completing the BODYPUMP™ tutorial before tackling more intense workouts.
The most popular Short and Express workouts for people to move onto first are:
Once you've mastered these, you'll be ready to step up the intensity with a full length workout! However, plenty of people prefer to stick with the shorter Express sessions long term - so do what feels right for you.
Form is really important, especially for BODYPUMP™You’ll be doing lots of repetitions so start with very low weight (or even no weight) to safely practice your form and technique - even if it might feel too easy at first. Don't forget that injuring yourself is much more likely to affect your progress than taking it slow and listening to your body is!
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How long are the BODYPUMP™ classes?
- Tutorials (approx. 30 mins)
- Short workouts (from 12 - 23 mins)
- Express workouts (approx. 30 mins)
- Full-length workouts (approx. 55 mins)
Bodyflow™
Fitness
Energy
Stamina
Description:
A yoga, tai chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses set to beautiful music create this holistic new yoga workout.
The benefits:
- Improve flexibility
- Build core strength and stability
- Release tension
- Feel calm and serene
Equipment:
Yoga Mat Optional
Need equipment? Get yours here.
Category:Flexibility
Intensity: Low intensity. Suitable for all levels.
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Where do i start?
If you're starting out, we highly recommend completing the BODYFLOW™ tutorial as your first step.
Once you're feeling comfortable with the poses and flows covered there, you could move onto Short sessions, or maybe some Strength or Flexibility focused workouts.
You can find the above (and more!) BODYFLOW™ workouts here: https://watch.lesmillsondemand.com/bodybalance
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How long are the BODYFLOW™ classes?
- Tutorials (approx. 30 mins)
- Short workouts (from 12 - 23 mins)
- Express workouts (approx. 30 mins)
- Full-length workouts (approx. 55 mins)
Bodyattack
Description:
A high-energy, athletic workout focused on cardio fitness, muscle endurance and agility. This sports-inspired interval training combines athletic and aerobic movements with strength and stabilization exercises.
The benefits:
- Increase cardio fitness and muscle endurance
- Improve agility and coordination
- Burn calories
- Build your power and speed
- Shape and tone lean, athletic muscles
- Improve heart health
Equipment:None
Category:Cardio
Intensity: High intensity cardio peak training
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Where do i start?
If you're starting out, we highly recommend completing the BODYATTACK™ tutorial, and maybe some of the more specific 'LEARN THE MOVES' videos as your first step.
Once you're feeling confident, you could move onto the Short and Express workouts, or dive straight into a full hour-long workout!
You can find the above (and many more!) BODYATTACK™ workouts here: https://watch.lesmillsondemand.com/bodyattack
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How long are the Bodyattack™ classes?
- Tutorial (approx. 30 mins)
- Short workouts (17 - 20 mins)
- Express workouts (30 - 45 mins)
- Full-length workouts (approx. 55 mins)
Cxworx™
Description:
An intense core workout for functional fitness. This 30-minute personal-training inspired challenge is designed to tighten and tone the abs, glutes, back, obliques and slings connecting the upper and lower body. It improves functional strength and assists in injury prevention like nothing else. At the end of a CXWORX workout you feel strong and powerful.
The benefits:
- Increase core strength and stability
- Tone and condition your abs, glutes and back
- Improve posture and movement control
- Build muscular endurance and resilience
- Restore function and flexibility to your core
Equipment:
- Weight plate
Resistance band
Need equipment? Get yours here.
Category:Core, Strength
Intensity:
Moderate to high intensity
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Where do i start?
If you're starting out, we highly recommend completing the CXWORX™ tutorial, and maybe some of the more specific 'LEARN THE MOVES' videos as your first step.
Once you're feeling confident, you could move onto the quick and focused Short workouts, or dive straight into a full length session!
You can find the above (and many more!) CXWORX™ workouts here: https://watch.lesmillsondemand.com/cxworx
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How long are the Cxworx™ classes?
- Tutorial (28 mins)
- Short workouts (14 - 19 mins)
- Full-length workouts (30 mins)
Sh'bam™
Fitness
Energy
Stamina
Description:
A fun, insanely addictive dance workout where anything goes and everything is encouraged. Featuring a mash-up of awesome music and simple but sassy dance moves, SH’BAM is the perfect way to shape up and let out your inner star, regardless of ability. Lose yourself as you lose the calories – this energy is carefree and highly contagious!
The benefits:
- Burn calories
- Boost your endorphins
- Lose yourself in the music
Equipment:None
Category:Cardio, Dance Fitness
Intensity:
Moderate
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Where do i start?
If you're starting out, we highly recommend completing the SH'BAM™ tutorial, and maybe some of the more specific 'LEARN THE MOVES' videos as your first step.
Once you're feeling confident, you could move onto the Short and Express workouts, or dive straight into a full length workout!
You can find the above (and many more!) SH'BAM™ workouts here: https://watch.lesmillsondemand.com/sh-bam
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How long are the Sh'bam™ classes?
- Tutorial (30 mins)
- Short workouts (10 - 15 mins)
- Express workouts (30 mins)
- Full-length workouts (45 mins)
Rpm™
Fitness
Energy
Stamina
Description:
A cardio peak cycling workout where you ride to the rhythm of powerful music. An inspiring team coach leads the pack through hills, flats, mountain peaks, time trials, and interval training. As you take on the terrain you set your own resistance, discovering your athlete within as the simulated climbs and sprints drive you to push past personal boundaries and hit an endorphin high.
The benefits:
- Burn calories
- Shape and tone leg muscles
- Increase cardio fitness and stamina
- Lower blood pressure and cholesterol
Equipment:
Exercise bike
Need equipment? Get yours here.
Category:Cardio
Intensity:
Moderate to high intensity
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Where do i start?
If you're starting out, we highly recommend completing the LES MILLS RPM™ tutorial, and maybe some of the more specific 'LEARN THE MOVES' videos as your first step. You might also want to look at the Bike Set Up video, if you're personalising your set-up for the first time.
Once you're feeling confident, you could move onto the Short and Express workouts, or dive straight into a full length workout!
You can find the above (and many more!) RPM™ workouts here: https://watch.lesmillsondemand.com/rpm
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How long are the RPM™ classes?
- Tutorial (22 mins)
- Short workouts (16 - 20 mins)
- Express workouts (30 mins)
- Full-length workouts (45 mins)
Grit™
Cardio Fitness
Strength
Calorie Burn
Description:
A series of 30-minute high-intensity interval training workouts that deliver incredible fitness results, fast. Powered by science, coached by the best and stacked with fresh moves and music, LES MILLS GRIT workouts combine intense training with periods of rest and recovery; shifting your fitness to the next level, unleashing fast-twitch muscle fibers and helping grow lean muscle tissue, burning fat. LES MILLS GRIT is one program with three effective workout formats: Strength, Cardio and Athletic.
- LES MILLS GRIT Strength uses barbells, plates and bodyweight exercises to blast all major muscle groups, improve strength, cardiovascular fitness and build lean muscle.
- LES MILLS GRIT Cardio uses bodyweight training to improve cardiovascular fitness, increase speed and maximize calorie burn.
- LES MILLS GRIT Athletic focuses on multidimensional sports conditioning training to increase your overall athletic performance: strength, agility, speed and power.
The benefits:
- Maximum performance, minimum time
- Build lean muscle and train your body to burn fat
- Burn calories for hours after your workout
- Push your mental and physical limits
- Put your metabolism into overdrive
Equipment:
- Barbell
- Step
- Weight plates
- Resistance band
Need equipment? Get yours here.
Category:Cardio
Intensity:
High intensity
-
Where do i start?
If you're starting out, we highly recommend completing the LES MILLS GRIT™ tutorial, and maybe some of the more specific 'LEARN THE MOVES' videos as your first step.
Once you're feeling confident, you could move onto the Short workouts, or dive straight into a full Strength, Athletic or Cardio session!
Each GRIT™ release has 3 workouts available - Strength, Plyo/Athletic and Cardio. Feel free to stick with the version that aligns with your goals, or to mix and match to suit your mood! GRIT™ Cardio doesn't require any equipment, but check above for what's required for Strength and Athletic workouts.
We also recommend not doing GRIT™ workouts more than 2-3 times per week. It's high intensity workout, and it's important to make sure you're giving your body ample recovery time between sessions.
You can find the above (and many more!) GRIT™ workouts here: https://watch.lesmillsondemand.com/les-mills-grit-1
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How long are the GRIT™ classes?
- Tutorial (30 mins)
- Short workouts (13 - 20 mins)
- Full-length workouts (30 mins)
Sprint™
Description:
A high-intensity interval training (HIIT) workout, using an indoor bike to achieve fast results. It’s a short, intense style of training that pushes your physical and mental limits. Combining bursts of intensity, where you work as hard as possible, with periods of rest that prepare you for the next effort, LES MILLS SPRINT drives rapid results and top-end athletic performance.
The benefits:
- Maximum performance, minimum time
- Build lean muscle and train your body to burn fat
- Burn calories for hours after your workout
- Push your mental and physical limits
Equipment:
- Exercise bike
Need equipment? Get yours here.
Category:Cardio
Intensity:
High intensity
-
Where do i start?
If you're starting out, we highly recommend completing the LES MILLS SPRINT™ tutorial to get a feel for the style of SPRINT™ before diving straight into a full-length workout.
You can find all our SPRINT™ wokouts here: https://watch.lesmillsondemand.com/les-mills-sprint
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How long are the Sprint™ classes?
- Short workouts (12 - 15 mins)
- Full-length workouts (30 mins)
Barre™
Description:
A modern version of ballet training, designed to shape and tone postural muscles, build core strength, and allow you to escape the everyday. Incorporating classic ballet positions, with modern music, LES MILLS BARRE fuses cardio and strength with high reps of small range-of-motion movements and very light weights.
The benefits:
- Build strength
- Tone and shape the legs, glutes and core
Equipment:
- Yoga Mat Optional
Need equipment? Get yours here.
Category: Cardio
Intensity:
Moderate to high intensity
-
Where do i start?
If you're starting out, we highly recommend completing the LES MILLS BARRE™ tutorial, and maybe some of the more specific 'LEARN THE MOVES' videos as your first step.
Once you're feeling confident, you could move onto the Short workouts, or dive straight into a full (or even extended) session!
You can find the above (and many more!) BARRE workouts here: https://watch.lesmillsondemand.com/les-mills-barre
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How long are the Barre™ classes?
- Tutorial (17 mins)
- Short workouts (11 - 17 mins)
- Full-length workouts (30 mins)
- Extended workouts (approx. 45 mins)
Bodystep™
Description:
An athletic step workout that combines uplifting rhythmic stepping with muscle-conditioning tracks that shape and tone. This energizing step training increases cardio fitness, pushing your body into high gear to burn calories and build functional strength. Fun-loving approachable instructors provide all the motivation you need, and you finish the workout feeling liberated and alive.
The benefits:
- Increase cardio fitness and muscle endurance
- Improve power and functional strength
- Shape and tone your legs and glutes
- Burn calories and condition your body
- Train your physical and mental agility
Equipment:
- Step
- Weights
Need equipment? Get yours here.
Category:Cardio
Intensity:
Moderate to high intensity
-
Where do i start?
If you're starting out, we highly recommend completing the BODYSTEP™ tutorial, and maybe some of the more specific 'LEARN THE MOVES' videos as your first step.
Once you're feeling confident, you could move onto the Short and Express workouts, or dive straight into a full hour-long workout!
You can find the above (and many more!) BODYSTEP™ workouts here: https://watch.lesmillsondemand.com/bodystep
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How long are the BODYSTEP™ classes?
- Tutorial (approx. 36 mins)
- Short workouts (from 14 - 20 mins)
- Express workouts (approx. 30 mins)
- Full-length workouts (approx. 55 mins)
The Trip™
Fitness
Energy
Stamina
Description:
A fully immersive experience, combining a multipeak cycling workout and a cinematic journey through digitally-created worlds. You’ll get fitter, faster with less discomfort as you lose yourself traveling through unique visual landscapes. It’s an exercise experience like no other.
The benefits:
- Burn calories
- Shape and tone leg muscles
- Increase cardio fitness and stamina
- Feel the endorphin
Equipment:
- Exercise bike
Need equipment? Get yours here.
Category:Cardio
Intensity:
Moderate to high intensity
-
Where do i start?
If you're starting out, we highly recommend completing the THE TRIP™ tutorial, to get a feel for the style of THE TRIP™ before diving into a full-length workout. You could also pick just a couple of tracks (which is what we call the individual sections between breaks) of any THE TRIP™ videos that take your fancy.
You can find all our THE TRIP™ workouts here: https://watch.lesmillsondemand.com/the-trip
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How long are the TRIP™ classes?
- Full-length workouts (40 mins)
2Equipment
Les Mills equipment is engineered to enhance your workout and improve results, but all you need to get started is yourself, a screen, and a bit of floor space!
Check out our equipment specs, including what programs they are used for, by clicking a box below. Or, head on over to our equipment page to filter equipment needs by your favorite programs, and find out where you can buy your own.
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SmartStep™
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Smartbar™ Set
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Weights
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Smartband™
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MBX Mat™
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Stages bike
Dual purpose cardio and strength platform. Features robust riser locking system to keep the platform sturdy during intense exercise.
What’s included
- Includes 4 red risers
- Includes 1 platform – the optimum width for BODYSTEP™ and BODYPUMP™
- Easy to move in one-piece between tracks
- Simply detach risers after use and stack decks and risers separately
Programs that use the SMARTSTEP™
- BODYPUMP™
- BODYSTEP™
- GRIT™
The SMARTBAR™ activates your muscles the way they’re supposed to – giving you better results from all those squats, rows and BODYPUMP™ classes you do.
What’s included
- Bar (x1)
- 1kg / 2.2lb weight plates (x2)
- 2.5kg / 5.5lb weight plates (x2)
- 5kg / 11lb weight plates (x2)
Programs that use the SMARTBAR™
- BODYPUMP™
- GRIT™
You can also buy our weights and bar seperatley in the online store.
Weight plates that double as hand weights for a full body workout. Perfect for chest and shoulder training. Plus, ergonomic handles aid lifting technique and deliver a comfortable grip. Beats a cumbersome dumbbell.
Each weight can be bought stand alone or as part of a set.
What’s included
- 1kg weights plates
- 2.5kg weight plates
- 5kg weight plates
- 7.5kg weight plates (USA only)
- 10kg weight plates (UK only)
Programs that use Weights
- BARRE™
- BODYPUMP™
- CXWORX™
- GRIT™
- TONE™
Get better core workouts, with the resistance band engineered for CXWORX™.
The SMARTBAND™ instantly improves your technique and helps you stay in the ‘impact zone’. The kind that tones your abs, butt and legs.
Dimensions
- 123 x 2.5 x .4cm / 0.215KG
- 22 x 0.3 x 1.9in, 0.47lbs
- End to end length of 1,230 mm means the band can be used by a person of any height
Programs that use the SMARTBAND™
- CXWORX™
- TONE™
- BARRE™
Dual purpose cardio and strength platform. Features robust riser locking system to keep the platform sturdy during intense exercise.
Dimensions and weight
- Long and roomy - 180 x 61 x 5cm
- Weight – 2.1kg
Programs that use the MBX MAT™
- CXWORX™
- BODYFLOW™
- BARRE™
The Stages SC Series is what happens when passionate riders build indoor bikes. The smooth ride, SprintShift function, quick position adjustments and the accurate data from the Stages Power meter will inspire you to push yourself further than ever before.
Available in three easy to maintain models
- SC1
- SC2
- and the thoroughly state-of-the-art SC3
Programs that use the Stages Bike
- RPM™
- SPRINT™
- THE TRIP™
3Plans you can follow
Our Workout Plans have been developed in conjunction with Dr Jinger Gottschall, an expert in getting the best results from the time you spend working out.
No equipment? No problem! We’ve got alternatives in every plan - and whether you’re after two workouts per week or a blistering 6, we’ve got you covered.
4LES MILLS Coaching
Want to lift your game? Reach your personal goals or just advance your fitness? Our one-on-one coaching program can help you! Our industry leading coaches can ensure your workout gets the results you want.
5Device setup
To get some pointers on first-time setup, select on the device(s) below that you'd like to use to watch Les Mills On Demand:
Computer setup
To access On Demand from your computer:
Step 1
Step 2
Click on SIGN IN on the top right-hand side of the screen
Step 3
Enter in your email address and click NEXT
Step 4
A separate email will be sent to you with an activation link log you into your account. Please click the link in the email and the website will refresh to allow you to access our workout video content
Smartphones setup
iOS
To access On Demand from your iPhone:
Step 1
Download the LES MILLS On Demand app in the App Store.
Step 2
Open the app and click on SIGN IN.
Step 3
Enter in your email address and click NEXT.
Step 4
A separate email will be sent to you with an activation link to sync your device with your account. Please click the link in the email and the app will refresh to allow you to access our workout video content.
Android
To access the On Demand releases from your Android phone:
Step 1
Download the LES MILLS On Demand app from the Google Play Store.
Step 2
Once the download is complete please click SIGN IN to enter in your email address and press CONTINUE.
Step 3
A separate email will be sent to you with an activation link to sync your device with your account. Please click the link in the email and your Android app will refresh to allow you to access our workout video content!
Tablets setup
iOS
To access On Demand from your iPhone:
Step 1
Download the LES MILLS On Demand app in the App Store.
Step 2
Open the app and click on SIGN IN.
Step 3
Enter in your email address and click NEXT.
Step 4
A separate email will be sent to you with an activation link to sync your device with your account. Please click the link in the email and the app will refresh to allow you to access our workout video content.
Android
To access the On Demand releases from your Android phone:
Step 1
Download the LES MILLS On Demand app from the Google Play Store.
Step 2
Once the download is complete please click SIGN IN to enter in your email address and press CONTINUE.
Step 3
A separate email will be sent to you with an activation link to sync your device with your account. Please click the link in the email and your Android app will refresh to allow you to access our workout video content!
Television setup
Download the LES MILLS On Demand app from your TV app store.
To access the On Demand releases from your Android TV:
Step 1
Download the LES MILLS On Demand app.
Step 2
Once the download is complete please click SIGN IN to enter in your email address and press CONTINUE.
Step 3
A separate email will be sent to you with an activation link to sync your device with your account. Please click the link in the email and your Android app will refresh to allow you to access our workout video content!
Apple TV Setup
To access LES MILLS On Demand from your Apple TV:
STEP 1
Download the LES MILLS On Demand app.
STEP 2
When the download is complete you will be able to open and sign with your registered email address.
STEP 3
Once you have entered your registered email address an activation code will appear – please take note of this code and visit the URL on the screen via your mobile phone or nearby computer to sync your Apple TV with your account.
STEP 4
The URL will take you to an activation page and ask you to enter in the unique activation code. Once applied there will be a confirmation message letting you know you’re now ready to start watching content on your device.
Amazon fire stick setup
To access On Demand from your Amazon FireTV:
Step 1
Download the LES MILLS On Demand channel.
Step 2
When the download is complete you’ll be able to open and sign in- to sign in, you will need a mobile device or computer handy.
Step 3
You’ll be given an activation code to apply on the {activation page} from your other device and once your code is activated you’ll see LES MILLS On Demand load up on your FireTV.
Step 4
Select a release and enjoy your workout!
Chromecast setup
To cast a workout video to your TV using Chromecast:
STEP 1
Open the app on mobile or desktop (chrome browser). select a workout video and press the play icon to start the video.
STEP 2
Once the video is playing, press the Chromecast button on your screen before making it full screen, and select the device you would like to cast to.
STEP 3
Once connected, your video will appear on your big screen and your device’s screen will update to let you know you are casting.
Having Trouble connecting? Please follow the steps below:
STEP 1
From your device, open the Google Home app (if you do not have this app, you will need to download it).
STEP 2
Click on the devices button showing on the top right corner of the screen
STEP 3
Look for your Chromecast – if it’s listed then it’s on the same network as your device. If it’s not then it may be connected to another network. It will need to be connected to the same network as your device to pair correctly.
STEP 4
Once you’ve confirmed your Chromecast is on the same network, please open the LES MILLS On Demand app and try casting again!
Roku setup
To access On Demand from your ROKU device, you will first need to add the LES MILLS On Demand channel to your Roku - please ensure you have the latest version of the channel created in May 2018.
STEP 1
Download the LES MILLS On Demand channel.
STEP 2
Click to open and sign in using your registered email address
STEP 3
You will be shown an activation code and an URL to visit (lesmillsondemand.vhx.tv/activate) via your phone or computer
STEP 4
The page you land on will ask for your email address – please enter this in
STEP 5
Go to your emails on your mobile device or computer and click on the activation link
STEP 6
The page will refresh and ask you to enter this code which will link this device to your account
STEP 7
Once activated, the page will refresh and confirm successful login. LES MILLS On Demand will refresh on your Roku device and sign you in so you can begin working out.
Gaming console setup
To access the On Demand releases from your Xbox One:
STEP 1
Download the app from the Store tab in your Xbox One
STEP 2
When the download is complete you’ll be able to open and sign in- to sign in, you will need a mobile device or computer handy.
STEP 3
You’ll be given an activation code to apply on the {activation page} from your other device and once your code is activated you’ll see LMOD load up on your FireTV.
STEP 4
Select a release and enjoy your workout!
6Layout overview
Learn where to find everything you’ll need on the Les Mills On Demand platform.
Before you start!
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