Les Mills™ Sprint™

LES MILLS SPRINT™ is a 30-minute High-Intensity Interval Training (HIIT) workout, using an indoor bike to achieve fast results.It’s a short, intense style of training where the thrill and motivation comes from pushing your physical and mental limits. A high intensity, low impact workout, it's scientifically proven to return rapid results.The 30 minutes you put into a LES MILLS SPRINT workout drives your body to burn calories for hours. You combine bursts of intensity, where you work as hard as possible, with periods of rest that prepare you for the next effort. The payoff? You smash your fitness goals, fast.


You don’t need to be a cyclist but you do need some level of fitness for LES MILLS SPRINT. Dial it back in your first few sessions to get a feel for what it’s about. If you’re finding things tough it’s fine to slow down, reduce the load or sit up and rest. We recommend two HIIT workouts a week as part of a balanced training plan.

  • BODYPUMP™ begins with a warm-up to get your body moving, using light weights only.
  • Your instructor will then guide you through the main part of the workout, focusing on each of the major muscle groups, including your chest, back, shoulders, and abdominals. We’ve got all the important muscles covered, and we guarantee you’ll be feeling the burn by the time you’re on to the cool down.
  • Lastly, down tempo music will accompany you while you stretch your muscles out to finish the workout and help reduce the risk of muscle soreness or injury.
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SPRINT™ 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
  • Short and intense – all done in 30 minutes

SPRINT™ at X Shadyside Health and Fitness

X Shadyside Health and Fitness is hosting a certification for SPRINT on February 25-26. We are planning to launch the end of March with a week of demos and then put it on the schedule. If you have any questions, please email info@xshadyside.

Our top tips for doing SPRINT™ safely:

  • Good posture is the foundation of all exercise, so focus on getting your technique right from the beginning. Check out Learn the Moves for more specific advice.
  • Don’t overdo it with the weights – remember that BODYPUMP™ uses high repetition to tone and strengthen. Start gradually increasing them after six weeks.
  • Look after your joints by always keeping them slightly bent – not locked – and perform the movements smoothly.

How often should I take a SPRINT™ class?

How many times a week should I do LES MILLS SPRINT?LES MILLS SPRINT is designed to complement your training schedule. Doing a LES MILLS SPRINT workout twice a week will give you awesome results

What do I need to bring?

  • Wear your usual workout clothes and bring a water bottle, a towel and a big attitude. We’ll do the rest.
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