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Our workout schedules will get you on the path to fitness success 10-DAY FREE TRIAL

Pick the schedule that's right for you

If you currently exercise for less than three hours per week, try our introductory schedule. If you're working out for more than three hours our standard schedule is the one for you.

 

INTRODUCTORY

In this schedule we start slow. You'll get a gradual introduction to our fitness programs and you can progressively increase your amount of exercise (time and effort) to reduce injury and keep you on track.

 

WEEK MON TUE WED THU FRI SAT SUN
1 Strength   Core/Flexibility   HIIT for beginners    
2 Strength HIIT* for beginners Core/Flexibility   Cardio    
3 HIIT for beginners Strength Core/Flexibility Cardio Strength    
4 HIIT for beginners Strength Core/Flexibility HIIT for beginners   Cardio  
5 HIIT Strength Core/Flexibility HIIT Strength Cardio  
6 HIIT Strength Core/Flexibility HIIT Strength Cardio  

 

HIIT = High Intensity Interval Training

EXERCISE TYPE AVAILABLE ON DEMAND AVAILABLE IN CLUBS OTHER IDEAS
HIIT

LES MILLS GRIT Cardio
LES MILLS GRIT Strength
LES MILLS GRIT Plyo

LES MILLS GRIT Strength
LES MILLS GRIT Plyo
LES MILLS GRIT Cardio

 
CARDIO

BODYCOMBAT
RPM
SH’BAM

BODYCOMBAT
RPM
SH’BAM
BODYATTACK
BODYVIVE
BODYSTEP

Running
Walking
Swimming
Cycling
Climbing stairs
Dancing

STRENGTH BODYPUMP

BODYPUMP
BODYVIVE

Free weights
Machine weights

CORE CXWORX

CXWORX
BODYVIVE

Ab training
FLEXIBILITY BODYBALANCE (UK/EU)
BODYFLOW (USA)

BODYBALANCE
BODYVIVE

Yoga
Stretching

 

Never done LES MILLS GRIT™ before? Start with the LES MILLS GRIT Cardio starter video. Consult your physician and read all safety instructions before beginning this or any other exercise program.

 

STANDARD

Lose weight, build lean muscle and improve your performance.

This is a six-week schedule. It features two cardio sessions per week, two strength sessions per week, two HIIT sessions per week, and one core/flexibility session per week.

WEEK MON TUE WED THU FRI SAT SUN
1 Cardio HIIT Core/Flexibility Strength Cardio HIIT Strength
2 Cardio HIIT Core/Flexibility Strength Cardio HIIT Strength
3 Cardio HIIT Core/Flexibility Strength Cardio HIIT Strength
4 Core/Flexibility Cardio Core/Flexibility Cardio Core/Flexibility Cardio Core/Flexibility
5 HIIT Cardio Strength HIIT Core/Flexibility Cardio Strength
6 HIIT Cardio Strength HIIT Core/Flexibility Cardio Strength

 

HIIT = High Intensity Interval Training

EXERCISE TYPE AVAILABLE ON DEMAND AVAILABLE IN CLUBS OTHER IDEAS
HIIT

LES MILLS GRIT Cardio
LES MILLS GRIT Strength
LES MILLS GRIT Plyo

LES MILLS GRIT Cardio
LES MILLS GRIT Strength
LES MILLS GRIT Plyo

 
CARDIO

BODYCOMBAT
RPM
SH’BAM

BODYCOMBAT
RPM
SH’BAM
BODYATTACK
BODYVIVE
BODYSTEP

Running
Walking
Swimming
Cycling
Climbing stairs
Dancing

STRENGTH BODYPUMP

BODYPUMP
BODYVIVE

Free weights
Machine weights

CORE CXWORX

CXWORX
BODYVIVE

Ab training
FLEXIBILITY BODYBALANCE (UK/EU)
BODYFLOW (USA)

BODYBALANCE
BODYVIVE

Yoga
Stretching

 

Never done LES MILLS GRIT before? Start with the LES MILLS GRIT Cardio starter video. Consult your physician and read all safety instructions before beginning this or any other exercise program.