Body attack exercise is a high-intensity interval training (HIIT) program designed to improve cardiovascular fitness, muscular endurance, and overall strength. Originating from Les Mills, it combines athletic movements like running, jumping, and plyometrics with strength exercises. This article breaks down the key components, provides a sample routine, and offers practical advice for beginners and intermediate exercisers.
What Is Body Attack and How Does It Work?
Body attack is a group fitness class that alternates between high-intensity cardio bursts and strength-based moves. Each session typically lasts 45–60 minutes and includes warm-up, aerobic peaks, mixed impact, strength, and cool-down. The goal is to keep your heart rate elevated while challenging multiple muscle groups. Unlike steady-state cardio, body attack uses intervals to boost metabolism and improve VO2 max.
Sample Body Attack Routine (30 Minutes)
Warm-up (5 min): Jog in place, arm circles, leg swings, and dynamic stretches.
Interval 1 (5 min): 30 seconds of burpees, 30 seconds rest; repeat 5 times.
Interval 2 (5 min): 30 seconds of high knees, 30 seconds rest; repeat 5 times.
Strength Block (5 min): 45 seconds of push-ups, 15 seconds rest; then 45 seconds of squats, 15 seconds rest; repeat 3 rounds.
Interval 3 (5 min): 30 seconds of mountain climbers, 30 seconds rest; repeat 5 times.
Cool-down (5 min): Walking, hamstring stretch, quad stretch, deep breathing.
Adjust intensity by modifying speed or range of motion. Beginners can reduce work time or increase rest.
Key Equipment and Gear for Body Attack
You don’t need much, but the right gear prevents injury and improves performance:
- Shoes: Cross-training shoes with lateral support (e.g., Nike Metcon, Reebok Nano). Avoid running shoes; they lack stability for side-to-side moves.
- Mat: A non-slip yoga mat for floor exercises (push-ups, planks).
- Clothing: Moisture-wicking fabrics to stay dry. Avoid cotton; it absorbs sweat and causes chafing.
- Optional: Light dumbbells (3–10 lbs) for strength blocks, but bodyweight works fine.
Common Mistakes and How to Avoid Them
Mistake 1: Skipping the warm-up. Jumping into high-intensity moves without warming up increases injury risk. Always do dynamic stretches first.
Mistake 2: Poor form during plyometrics. Landing with locked knees or flat feet can strain joints. Land softly with bent knees, and keep your core engaged.
Mistake 3: Overdoing it too soon. Body attack is intense; start with 2–3 sessions per week and listen to your body. If you feel dizzy or have sharp pain, stop and rest.
Mistake 4: Neglecting recovery. Your muscles need time to repair. Include rest days and consider foam rolling to reduce soreness.
Tips for Choosing the Right Body Attack Class or Program
When selecting a class (in-person or online):
- Check the instructor’s credentials: Look for certified fitness trainers (e.g., ACE, NASM) with experience in HIIT.
- Read class descriptions: Some classes may focus more on cardio, others on strength. Pick one that matches your goals.
- Try a trial class: Many gyms offer a free first session. Use it to assess the pace and intensity.
- Consider online platforms: Les Mills On Demand offers official body attack videos with modifications for different fitness levels. Other options include YouTube channels (e.g., Fitness Blender, Team Body Project) that provide similar workouts.
Frequently Asked Questions
Q: Is body attack suitable for beginners? Yes, but start with low-impact modifications (e.g., step instead of jump) and shorter sessions (20–30 minutes). Build up gradually.
Q: How many calories does a body attack workout burn? On average, 400–600 calories per hour, depending on your weight and intensity. However, focus on overall fitness, not just calorie burn.
Q: Can I do body attack every day? It’s not recommended. Your body needs recovery. Aim for 3–4 times per week with rest days in between.
Q: What if I have knee problems? Avoid high-impact jumps and deep squats. Replace them with low-impact moves like step-touches and partial squats. Consult a physical therapist if needed.
Body attack exercise is an efficient way to improve cardiovascular health, build muscle, and burn fat. By following proper form, choosing the right gear, and avoiding common pitfalls, you can safely enjoy the benefits. Start slow, listen to your body, and gradually increase intensity. For best results, combine body attack with a balanced diet and adequate sleep.