BodyAttack is a commercial group-fitness sports inspired cardio workout program including some sports-derived movements, aimed primarily at developing cardiovascular fitness. The program is created and distributed by Les Mills International.[1] There is a release with new music and movements every three months.[2] In the UK, it is offered at around 1,300 health and fitness facilities, approximately one fifth of such facilities in the country.[3] It consists of a standardized class that is either 55, 45 or 30 minutes in length, led by a certified instructor who leads participants through various exercises to a contemporary music soundtrack. Like BodyPump and other Les Mills programs, the movements, exercises and music are standardized for all instructors.[4] The aim is to develop numerous domains of physical fitness, particularly cardiovascular fitness and stamina.
The structure of a BodyAttack class never changes, although various tracks may be skipped to shorten the workout to either a 45 or 30 minute workout.
The class is divided into two blocks of work, each of which has one cardio peak. Each block consists of several tracks, where each track is a routine set to a specific song. The songs and routines are changed periodically, but the exercise focus of each track remains consistent. The first block starts with a warm up and peaks with a plyometrics track. The second block starts with circular running and peaks with a power track. The routines are designed with the goal of maximizing participants' heart rates during the two peak tracks, particularly during the power track.
The music and routines for each track are changed every quarter-year. Each new set of music and routines is numbered sequentially, with past track lists being referred to by number. For example, the track list in use for the first quarter of 2019 is referred to as "BodyAttack 109".[5]
A full 55 minute class consists of 11 tracks in a fixed order. Instructors are required use one of the formats provided by Les Mills and may not change the order or format of tracks.
Before BodyAttack 87, track 5 was focused on upper body strength and conditioning and there was an additional track between tracks 9 and 10 for lower body strength and conditioning.[6]
BodyAttack 121 (released Q3 2023), introduced a new Circuit track 3 that instructors can use an alternative to the Aerobic track. The Circuit track is meant to be easier to learn, easier to teach, and provide something with a more modern feel.[7] As part of this change, another 30 minute format was added to allow instructors to teach the new Circuit track in place of the Mixed Impact track.
BodyAttack 123 (released Q1 2024), added another new track, the track 9 Circuit. This is similar to the track 3 circuit, where the track focuses on being more simple, easier to coach, and modern.[8] Instructors can choose whether to teach the traditional Power track, or use the track 9 Circuit as an alternative.
In the 55 minute format, where there is a track A and B, only one of the tracks are taught.
A shorter runtime is achieved by skipping some tracks from the full 55 minute format. There are four options for this format:
There is no option to offer the 3A Aerobic track in the 45 minute format.
The shortest format which includes a modified "express" version of track 5. There are 3 options for this format:
Tracks 3A (aerobic), 8 (interval), 10 (core), and 11 (cooldown) are always skipped in the 30 minute format.
Few published studies have investigated the BodyAttack program scientifically. One study investigated the energy expenditure and oxygen consumption of three male and three female participants (mostly instructors) during a typical 55-minute BodyAttack class, undertaken in a controlled laboratory setting. Average energy expenditure was 660kcal for the male participants and 602kcal for the female participants.[9]