WORKOUT PLANS TO DO
AT HOME

Access 1000+ of the world’s best workouts with LES MILLS On Demand.

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TRAINING SCHEDULES TO SMASH YOUR GOALS

LES MILLS™ On Demand exercise plans feature options for all abilities and there are non-equipment alternatives too.

Need equipment? Shop the range.

WHY SHOULD I FOLLOW A WORKOUT PLAN?

When you follow a training plan all the thinking has been done for you, so you can focus on putting 100% effort into your workouts, not your workout planning!

You can be confident you’re doing the optimal training mix – a safe and effective blend of cardio, strength and flexibility that will maximize results and keep you motivated week after week.

ARE LES MILLS WORKOUT PLANS FREE?

Anyone who uses LES MILLS On Demand can access our expertly-designed workout plans for free. If you’re not a LES MILLS On Demand subscriber sign up for a free trial – it will open up full access to all of the science-backed workout plans.

DO YOU OFFER WORKOUT ROUTINES FOR BEGINNERS?

Our workout plans feature options and modifications for all abilities. If you’re a beginner you can choose a special 3-week Getting Started low-intensity workout plan that will ease you into exercise. There is also a Start Up Challenge that will help you build base fitness over six weeks.

CAN I DOWNLOAD AND PRINT MY WORKOUT PLANS?

Yes! It’s easy to stay motivated and accountable when you follow a LES MILLS On Demand workout plan.

Simply download and print your plan and you can check off your workouts, stay motivated and count-down to your end of challenge success.

THE TOP WORKOUT ROUTINES TO DO AT HOME

FEATURED PLAN: BURN PRIME - NO EQUIPMENT

12 WEEKS / 3 WORKOUTS A WEEK

2-3 hours of heart-pumping cardio and strength workouts for a strong core, healthy joints and maximum calorie burn. No equipment required.

Intensity: Medium
Equipment required: None

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LOW INTENSITY WORKOUT PLANS TO DO AT HOME

FITNESS TEST
ASSESS YOUR FITNESS LEVEL

Assess your fitness and track your successes with four basic fitness tests. Simply follow the instructions, record your results and repeat the tests every few weeks to monitor your progress.

Intensity: Very low
Equipment required: None

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START UP CHALLENGE
LESS THAN 4 WORKOUTS A WEEK

Build a solid level of base fitness with less than four workouts a week.

Intensity: Low
Equipment required: None

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GETTING STARTED
INTRODUCTORY SERIES

An introduction to the primary Les Mills cardio, strength, and mind body offerings with program tutorials and guidance.

Intensity: Low
Equipment required: Barbell, Weight Plates, Stationary Bike, Resistance Band, Non equipment alternatives offered.

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MEDIUM INTENSITY WORKOUT PLANS TO DO AT HOME

FAST BURNER CHALLENGE
30-MINUTE WORKOUTS

Transform your fitness with less than 30 minutes of training a day. Non-equipment workout plan available.

Intensity: Medium
Equipment required: Barbell, weight plates, resistance band, step/bench

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OPTIMAL MIX PRIME
3 WORKOUTS A WEEK

Ideal mix of cardio, strength and mind-body workouts to improve your heart health, enhance lean muscle development, and maintain functional wellness. Non equipment alternatives offered.

Intensity: Medium
Equipment required: Barbell, weight plates, stationary bike, resistance band, step/bench

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RECREATE YOURSELF
6 WEEKS / 12 WORKOUTS

6-week Les Mills fitness initiation with a variety of cardio, ballet inspired and weights-based strength training, and some flexibility workouts and mindfulness too.

Intensity: Medium
Equipment required: Barbell, Weight Plates, Non equipment alternatives offered

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BURN PRIME
12 WEEKS / 3 WORKOUTS A WEEK

2-3 hours of heart-pumping cardio and strength workouts for a strong core, healthy joints and maximum calorie burn.

Intensity: Medium
Equipment required: Barbell, Weight Plates, Stationary Bike, Resistance Band, Step/Bench

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TONE & STRENGTHEN AMPLIFY
12 WEEKS / 3 WORKOUTS A WEEK

Drives lean muscle development with high-rep full body and core strength workouts, with some cardio mixed in!

Intensity: Medium
Equipment required: Barbell, Weight Plates, Stationary Bike, Resistance Band, Step/Bench, Non equipment alternatives offered.

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TONE & STRENGTHEN PRIME
12 WEEKS / 3 WORKOUTS A WEEK

Heart-pumping cardio, core strength & high-rep full-body workouts to help drive lean muscle development.

Intensity: Medium
Equipment required: Barbell, Weight Plates, Stationary Bike, Resistance Band, Step/Bench, Non equipment alternatives offered.

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HIGH INTENSITY WORKOUT PLANS TO DO AT HOME

BURN AMPLIFY
12 WEEKS / 3 WORKOUTS A WEEK

Heart-pumping cardio and strength workouts for maximum calorie burn.

Intensity: High
Equipment required: Barbell, Weight Plates, Stationary Bike, Resistance Band, Step/Bench, Non equipment alternatives offered.

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GAME CHANGER CHALLENGE
6 WEEKS / 5-6 WORKOUTS A WEEK

Amplify your fitness and join Ben Main for the Game Changer Challenge. You’ll be motivated to push your limits and get maximum results.
Non-equipment workout plan available.

Intensity: High
Equipment required: Barbell, weight plates, resistance band, step/bench

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OPTIMAL MIX AMPLIFY
6 WORKOUTS A WEEK

Optimal mix of cardio, strength and mind-body workouts to improve cardiovascular endurance, enhance lean muscle development, and maximize athletic performance.

Intensity: High
Equipment required: Barbell, Weight Plates, Stationary Bike, Resistance Band, Step/Bench

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ACCESS OUR WORKOUT PLAN ARCHIVE

Get access to past workout plans

WHY CHOOSE LES MILLS ON DEMAND?

EXPERIENCE THE VARIETY

  • Over 1000 at home workouts available
  • Workouts for all levels: Beginner through to experienced
  • Workouts powered by science and proven to get results
  • Exercises for all levels: Beginner through to experienced

THE BEST INSTRUCTORS AT HOME

The world's best highly-trained expert instructors will motivate, inspire and change your life through fitness.

AT HOME OR ON THE GO

  • 15-55 minute workouts to suit all schedules
  • Workouts wherever, whenever
  • Available on all your favourite devices
  • 3 - 12 week workout plans to help you achieve your goals

24/7 Squad Support

Join the online global fitness community - a safe, private and motivational Facebook group who motivate YOU to be your best!

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LES MILLS ON DEMAND

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