Why it's time to switch up your fitness game

The golden rule of effective exercise is simple: choose a typeof physical activity you love. But choosing just one activity isn’t actually enough. “Effective exercise doesn’t just come down to one workout, it’s a regime, and variety is key,” explains Dr Jinger Gottschall, Associate Professor at Penn State University.

“Research shows a combination of cardio, strength and flexibility training fosters long-term engagement and results. We also know that injury incidence is reduced when you balance cardio exercise with flexibility and strength training,” explains Gottschall.

What happens when you try something new
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Exploring new ways to move can build confidence, spark physical change, and stop your body from hitting a plateau. Gottschall explains that the amount of energy you use during a workout varies depending on how many times you’ve done the workout before. If you’re doing the workout for the first time, it’s likely the number of calories you burn will be a little on the low side. This is because the movements are new and you’re unlikely to be executing them with as much vigor or confidence as you would if you were familiar with the movements.

The more you do something, the easier it becomes, and every time you repeat the activity, your body is improving its ability to handle that stress. “Your body knows what to expect, and as a result, it learns to minimize the energy expenditure,” says Bryce Hastings, Les Mills Head of Research. “Even if you don’t realize it, you find the class slightly less challenging and can automatically begin to take it easy.”

If you want to keep making progress, you need to keep progressively add new challenges to your training. This is where trying out new workouts comes in.

Your first-time guide to trying LES MILLS favorites

HIIT it without fear: LES MILLS GRIT

LES MILLS GRIT™ is High-Intensity Interval Training for maximum results. In each workout, you push limits, reach your peak and feel empowered – and science shows it delivers transformative results.

LES MILLS GRIT Creative Erin Maw often hears people say: “I’m not fit enough forLES MILLS GRIT”. Her reply is always: “The secret to GRIT is that everyone’s‘ maximum’ looks different. It’s not about being the best in the room; it’s about finding your best on the day. When you’re just starting out, go slower and lighter. Your coach will guide you to find a pace that pushes you safely.”

It's 'off the beat’ so you don’t have to move in time to the music, which is perfect if you’re concerned about coordination or ‘keeping up’ in musically choreographed classes. Plus, the 30-minute format delivers fast results in a short amount of time – perfect for the time-strapped!

Find out why LES MILLS GRIT is hard to beat.

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Kickstart your BODYCOMBAT passion

BODYCOMBAT™ is a high-energy, martial arts-inspired workout that gets your heart racing as you kick, punch, sweat and strengthen.

“It’s challenging, but it’s achievable,”explains Instructor Eileen Post. “No one is watching or judging you; most people are just focused on themselves, so be brave and take that first step – it will change your life.”

“Remember, every ‘BODYCOMBATer’ has a first day,” says Instructor Anthony Oxford. “Don’t worry if you get anything wrong – the more you do it, the easier it gets.”

Learn about the benefits of BODYCOMBAT.

Embrace a core essential: LES MILLS CORE

If you want to unlock your next level of fitness, LES MILLS CORE™ is your secret weapon.

LES MILLS Presenter Kenshin Tani explains: “It builds the essential foundation that supports every other workout you do. A stronger, more resilient core means you can expect to lift heavier, run faster, and move with more power in the workouts you already love – it’s the ultimate performance booster!”

Top tip: Follow the Instructor’s guidance and choose the modifications that suit youbest.

Find out everything you need to know about LES MILLS CORE.

Enjoy a cardio rush with BODYATTACK

Blending athletic training with explosive cardio moves, BODYATTACK™ is a high-energy, high-intensity cardio sensation.

At first glance, the intensity might seem intimidating, but Instructor Geena Pannett says there are options for all abilities. “You can absolutely do BODYATTACK at any fitness level, age, or ability. Instructors will demonstrate lower-impact options for nearly every move. You choose the intensity or impact level that suits you. And if you’re just starting out, you might just want todo the first few tracks and build from there.”

Geena’s favorite piece of advice… “Remember, it’s not about HOW you move; it’s about how it FEELS that matters most.”

Enter your BODYBALANCE flow era

Instructor Summer Bradley says the best thing about this beautiful blend of Yoga, Tai Chi and Pilates is that it’s ideal for anyone! “It’s slow, controlled, and beginner-friendly, yet still rewarding for experienced yoga lovers.”

“When you step into a BODYBALANCE session, you can feel good knowing that you’re giving back to your body – rewarding it by improving mobility, strength, mindset, and breath control.”

For regular lifters, Summer frames BODYBALANCE as the “yin to your strength yang”. And if you like high-intensity training, it’s the perfect complement, “helping you boost recovery and enhance overall performance.”

Find out all you need to know about BODYBALANCE.

Ride THE TRIP

“If you've ever been distracted or enjoyed something so much that you've lost track of time, THE TRIP could be your ticket to falling in love with fitness.”

Chris Richardson explains that THE TRIP has been scientifically shown to help you train hard while feeling less discomfort. "If you want to get a bigger burn, without feeling the fire, this immersive cycling class could be the answer. We know it’s true because we did a study on it!

Compared to traditional cycle classes, there is a good chance you will enjoy it more and experience a lower rate of perceived exertion, which in turn means you'll probably work harder. It's science."

Step into BODYSTEP

During this full-body cardio workout, you tune into the tempo and follow simple step beats to elevate your heart rate and challenge your muscles.

Instructor Otto Prodan says the secret to enjoying is to take all in your step. He suggests focusing on the benefits you’re getting. “The cardio sections boost fitness quickly, while the strength tracks create balance and tone,” he says.

“Try not to worry about perfection. It takes a few classes to get the hang of moving around the bench – you’re training your brain as much as your body. Even experienced Instructors find it challenging – which just makes it more fun!”

Dance it out with LES MILLS DANCE or BODYJAM

If the word 'exercise' puts you off, dance can be a great way to get a workout without feeling like you’re working out. You can build cardiovascular fitness, coordination, and a mental boost – often without even realizing it!

If someone asks, “Is LES MILLS DANCE right for me?” Summer Bradley’s simple reply is: “Do you love dancing?” If so, this is your chance to dance to beginner-level choreography.

Fellow Instructor, Kaylah-Blayr adds that first-timers should step into the class with no expectations: “Focus on enjoying yourself, and be reassured that LES MILLS DANCE tracks are layered so you can build in the complexity over time.”

If you like the idea of venturing outside your comfort zone, BODYJAM is the way to go. The moves are more complex than LES MILLS DANCE, but the focus is on progress, not perfection. Classes are not a performance; they’re a journey where you can build confidence and master the moves. Beyond the cardio and coordination benefits, you get an unbeatable feeling when you nail a new sequence!

Get it all with LES MILLS TONE

If you’re tight on time and want an 'all-in-one' workout, LES MILLS TONE is the perfect option – it combines strength, cardio, and core in a single session.

Instructor Fraser Beck emphasizes that LES MILLS TONE is for everyone, from seasoned athletes to absolute beginners: “If you’re just starting out, begin with just 30 minutes and build your confidence. Listen to the Instructor’s coaching; they will show you how to slow the moves down or take lower-impact options. It won’t take long for you to feel more confident. Then, when they’re ready to level up…it’s GO TIME!”

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Know where you’re going to start? Find a class at your local club. FIND A CLASS

Feeling too shy to try a new workout live? LES MILLS+ makes it easy to get comfortable with any workout in the comfort of your own home. EXPLORE WORKOUTS AT HOME

More tips for embracing change

Personal trainer Claire Bellingham says everyone is different and how much you mix up your workouts depends on your exercise temperament. “If you are a creature of habit, there’s no point in pressuring yourself to adapt to constant changes. You’ll just get frustrated that you never seem to master the exercises. Equally, if you’re somebody who enjoys variety, you will get bored quickly if you don’t change it up a lot.”

She adds that if you’re new to exercise, it will take your body more time to adapt. “Your muscles will need longer to get used to the load and your brain will need time to learn the new movement patterns. The fitter you are, the more you need to challenge yourself to make continued progress.”

How you vary your routine also depends on your general health.Bellingham advises that if your body is in a stressed state, you may not be equipped to adapt to higher loads, which means you could end up in an over-trained state and going backwards.

“It could be a personal crisis, a large load at work, recovering from an illness, or experiencing sleep difficulties. If your body is in a stressed state, then you’re better off sticking with a familiar exercise routine than trying to tackle something new.”